Get OUTDOORS for Your Health! (Part II)

 There are an infinite number of outdoor activities, but oftentimes we draw a blank when we have the opportunity to get out the door.  Whether you are by yourself, with younger children, or spending time with your entire family, I hope you’ll enjoy and utilize this large list of outdoor activities in a safe and fun way.

By yourself (or with your hubby or friend!):

1. Simply sit outdoors, take some deep breaths, and enjoy the beauty of nature.
2. Trade the gym for the park one day a week. Enlist some friends and have a outdoor bootcamp.
3. Check into dates for the next meteor shower and spend an evening stargazing (if you live in a well-lit city you may want to head towards a more rural area for better viewing). (http://stardate.org/nightsky/meteors)
4. Try your hand at gardening.  You can improve your flower beds or veggie intake during the summer months, while you soak up a little sun.
5. Plan to be outdoors everyday for a walk or a run—take your dog along!  Layer your clothing during the colder months, don’t simply stay inside.
6. Sign up for a sports league that meets outdoors during the warmer months.  Volleyball, softball, basketball, and soccer are all popular sport activities—check with nearby recreation departments for their schedules.
7. Go canoeing, kayaking, swimming, bicycling, skiing, snowshoeing, ice skating, or roller-blading.
8. Grab a camera and head to a special location.  Catch a sunset, fresh snow, or fall trees in a new light.

With Younger Children:

1. Have a picnic.
2. Grab a blanket and watch the clouds go by overhead.
3. Play Angry Birds with water balloons : http://www.notimeforflashcards.com/2011/05/angry-birds-inspired-water-balloon-game.html
4. Pretend to be animals and ‘walk like a bear’ or ‘jump like a frog’.
5. Pull out the sidewalk chalk and work on letters, shapes, and colors. For slightly older children, have them create roads for their bicycles complete with stores, ponds, trees, and houses.
6. Enjoy bubbles, trikes, bikes, hopscotch, jump rope, Frisbees, and balls –then use your imagination and see what games you can construct using those favorite outdoor toys.
7. Make your own ‘golf’ course with a small ball and plastic cups.
8. Wash the car… or have the kiddos make their own toy car wash.
9. Create an outdoor scavenger hunt. 
10. Play in the mud, puddles, sprinkler, leaves, snow, or dandelions.
11. Fingerpaint --Or use your feet on the driveway instead!
12. Collect worms, insects, frogs, butterflies, or other critters.
13. Grab a blanket and read some stories in the backyard.
14. Create your own fun fitness obstacle course.
15. Gather leaves, blades of grass, acorns etc. for a nature collage.
16. Plant a flower, vegetable plant, or seeds.
17. Go sledding or make a fort in the snow.
18. Set up a bird feeder and count the birds (or squirrels) that come to eat.
19. Go fishing. Children don’t need a license to fish and it is great fun if you don’t mind the hooks and worms.
20. Play in the rain. Send your kiddos outdoors with umbrellas, boots, and raincoats.  Just be careful to watch for lightning.

With your entire family:

1. Try your hand at geocaching, a real-world treasure hunt using your GPS.  Check out www.geocaching.com for more info and cache locations.
2. Take your meals outdoors.  My kids love eating outside, whether at home or on a picnic at the park. Plus, the cleanup is often a little easier! Surprise them with a summer morning trip to the beach/pool for breakfast.
3. Do yard cleanup together. Whether picking up sticks or cleaning up leaves, our yards often present opportunities for fitness and fun – we just need to get creative when we enlist our children’s help!
4. Do some shopping at outdoor farmers’ markets.  Enjoy the fresh air and extra veggies.
5. Go for a family hike in a neat location. Even teenagers that aren’t interested in nature might perk up if there are rocks to climb or a waterfall to reach.
6. Go camping or cabining in the woods. Or, if you don’t enjoy staying overnight out in nature, enjoy a state or local park for the daytime hours.
7. Pick apples, strawberries, blueberries, pumpkins and more! Start with selecting your product and then see what fun and healthy foods you can create.
8. Be an outdoor tourist in your own city.  See how many unique outdoor activities you can fit in one day or afternoon. Ditch the car and grab bicycles or simply walk!

Do you have more suggestions for fun outdoor activities?  Leave a comment below with your favorites! 

 

Resources: 

Schuman, C. (2011). 10 Unique Family Activities: Tired of the same old routine? Spend quality time with your family while trying some fresh and fun activities. Parents. Retrieved September 18, 2013. http://www.parents.com/fun/activities/unique-family-activities/#page=5 

 Walters, J. (n.d.). Why Getting Outside is So Good for You: Are you Nature-Deprived? Sparkpeople. Retrieved on September 11, 2013, from http://www.sparkpeople.com/resource/wellness_articles.asp?id=1680&page=2

 McDonald, A. (March 7, 2012). 50 Simple Outdoor Activities for Kids. No Time for Flash Cards. Retrieved September 18, 2013. http://www.notimeforflashcards.com/2012/03/50-simple-outdoor-activities-for-kids.html

 Photos courtesy of Microsoft Office

 

Get OUTDOORS for Your Health! (Part I)

Did you know that simply spending time outdoors is good for you?  Getting away from smartphones, computers, televisions, air-conditioning, and indoor lifestyles has the potential to truly benefit our health and well-being.  According to government estimates, the majority of Americans spend 90% of their time indoors ⁽¹⁾.  If that is the case, we are truly missing out on enjoying this beautiful world and experiencing the diverse benefits of being in the open air.

    1. Vitamin D - The brightest benefit of being outdoors is sunlight! Sunlight begins the process of creating the biologically active form of vitamin D – the sunshine vitamin—which is helpful protecting against cancer, depression, joint issues, heart attack, strokes, osteoporosis and more.  While we all are familiar with the warnings of not being out too long in the sun, avoiding the most direct summer sun etc., make it a goal to enjoy the sun for 20 minutes daily without sunscreen.  (You might also talk to your doctor about a vitamin D supplement if you live in a geographical area that is sunshine challenged!)

  

    2. Extra Fitness - Another benefit the great outdoors is added fitness for your day. Obviously you don’t need to be outside in order to be active, but simply making a priority to go outdoors can lead to a higher activity level.  British researchers used GPS units and accelerometers (which sense movement) to track the activity level of 1,000 children. Amazingly, they discovered that children were more than doubly active when they were outside ⁽¹⁾.  That’s amazing! Even on those days when the weather isn’t appealing, make the effort for your children’s health.

     3. Better Sleep –Enjoying the fresh air may also improve the quality of your sleep.  Studies have shown that natural sunlight assists in setting the body’s natural circadian rhythms that help us know when to sleep and eat, as well as normalize hormonal functions that occur during the day.   Sleep is essential for our health and well-being, and often plays a crucial role when we are trying to lose weight ⁽³⁾. 

   4. Improved Concentration – Spending time in nature and away from technology and work has been shown to improve memory performance and attention spans ⁽²⁾.   A University of Kansas study showed a 50% boost in creativity for individuals that spent a few days in nature.  Personally, I don’t think that means you have to go camping every weekend, just make a habit to check out some nearby nature trails or local parks.   

 

   5. Brighter Outlook on Life – Having a rough day? Head on outside to lighten up your mood! Take a few deep breaths and feel yourself release the tension you’ve been carrying.  A study in England showed that just 5 minutes of “green exercise” resulted in improvements in self-esteem and mood ⁽¹⁾.  Time outdoors often means fun, family, laughter, games, and friends, all of which help you to relax and enjoy life.  

Heading outdoors is so simple, and it takes just a little effort to reap some wonderful rewards.  Inspired to plan an hour or two outside today? Some fun outdoor activities and ideas are coming up in Part II!

Sources:

(July 2010). A Prescription for Better Health: Go Alfresco. Harvard Health Publications. Retrieved September 11, 2013, from http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2010/July/a-prescription-for-better-health-go-alfresco?utm_source=mental&utm_medium=pressrelease&utm_campaign=health0710

Louv, R. (July 13, 2012).  Health Benefits of Being Outdoors. AARP Real Possibilities. Retrieved September 10, 2013, from http://www.aarp.org/politics-society/advocacy/info-07-2012/health-benefits-of-nature.html

Walters, J. (n.d.). Why Getting Outside is So Good for You: Are you Nature-Deprived? Sparkpeople. Retrieved on September 11, 2013, from http://www.sparkpeople.com/resource/wellness_articles.asp?id=1680&page=2

Fitting in Fitness

Moms often have a very difficult time carving out time just for themselves.  If you are pulled in numerous directions and coordinating a number of schedules and activities, how is it possible to fit in fitness? Recommended physical activity is 30 minutes per day of moderate-intensity movements, at least 5 days per week.  These activities should cause at least a small increase in breathing and heart rate, and might include brisk walking, some supermom cleaning, pushing the lawn mower, bicycling, etc.  However, if you are short on time and you would like to put some extra ‘oomph’ into your workouts, you can do just 20 minutes per day, 3 days per week (Yes, you had better be sweating—not just glistening—in those twenty minutes!). 

Now, if the thought of exercising 3 or more days a week is daunting, before you say “I can’t”, stand up and grab your weekly planner, pull up your Outlook calendar, or simply go through your mental file of this week’s activities.  

Answer a few questions regarding your schedule:

·         Is there a specific time that my spouse or a family member can handle the kids? Physical activity is awesome for the entire family to enjoy, but getting some time to yourself to focus on your fitness goals and hitting the reset button can be even more valuable.

·         Are you a morning person? Statistics show that morning exercisers are often very successful because they get their workouts in before anything else comes up to take precedence in their day….BUT, if you’re not a morning person, don’t plan 6:00 a.m. workouts! Set yourself up for success.

·         Can I utilize my lunch hour at work and get in a quick workout?  Lacing up your fitness shoes and finding a walking route can be a wonderful pick-me-up and lead to greater work productivity throughout the afternoon.  You might even meet a new friend that does the same!

·          Are there any periods of time that I am waiting during one of my children’s activities?  Sure, there are definitely times that should be spent watching your child’s soccer practice, but perhaps you can still catch most of it while walking the sidelines.  Be creative.  While waiting for one child, plan a fitness activity you can do by yourself or with your other children.

·          How busy are my evenings?  Are there favorite shows that you always catch on television certain nights?  Roll out your stationary bike or treadmill that has been collecting dust and set it up so you can multitask.  Or, simply put on a pair of shoes and march or jog in place while you watch.  Throw in some abdominal work, pushups, and squats during the commercials and you’ll have burned quite a few calories during an hour long show.

·         Do I have 10 minute breaks anywhere?  Even short 10 minute spurts of activity add up.  Make 3 happen in your day and you’ll have met that the 30 minute goal!

Be wary of the weekend warrior mentality. Even if you find yourself with more free time on the weekends, don’t plan to do 2-3 hour workouts to make up for the rest of the week.  Be reasonable on the weekends and do your best to find at least 2 other days throughout the week so that your body is able to adapt and recover well from your workouts.

This next week, do you need to get in 5 days of fitness if you are starting from scratch?  No! Pat yourself on the back if you can get in 2 or 3 days and go from there.  Ease into it and don’t get discouraged if you have a bad day (or week!).  Try, and try again.  Your health is worth it.