{"id":4407,"date":"2017-09-12T13:58:36","date_gmt":"2017-09-12T17:58:36","guid":{"rendered":"https:\/\/acsmsoftware.com\/afitesttest\/?p=4407"},"modified":"2017-09-12T13:58:36","modified_gmt":"2017-09-12T17:58:36","slug":"physically-active-families-healthy-habits","status":"publish","type":"post","link":"https:\/\/acsmsoftware.com\/afitesttest\/physically-active-families-healthy-habits\/","title":{"rendered":"Physically active families: Creating healthy habits this fall"},"content":{"rendered":"

\"\"<\/p>\n

In many ways, Fall is a \u201cnew year\u201d for American families. For those whose annual schedule revolves around the academic calendar, fall is a time for new beginnings and fresh starts. In the spirit of back-to-school season, ACSM\u2019s American Fitness Index hosted a Twitter chat with some of our subject matter expert members who offered advice to families looking to kick-off the school year with healthier habits.<\/p>\n

Plan to eat for success<\/strong><\/p>\n

First, Tanya Halliday, Ph.D., R.D<\/a>. chimed in on tips for eating seasonally, packing healthy lunches and feeding families under the most serious of time-crunches.<\/p>\n

\u201cApples and pumpkin get a lot of action in the fall. Rightfully so\u2014they are delicious, nutritious and versatile produce. But don\u2019t overlook other fall produce like zucchini, eggplant, cantaloupe, pears and others that are in season in many parts of the U.S.\u201d<\/p>\n

Halliday also offered a Seasonal Produce Guide<\/a>\u00a0 for knowing which fruits and vegetables are in season throughout the year. It\u2019s important to know what produce is the freshest when visiting your local farmers\u2019 market or grocery store!<\/p>\n

As far as packing healthy, well-rounded lunches for school and work? Planning ahead is key!<\/p>\n

\u201cPlan lunches for the week with your children,\u201d Halliday suggests. \u201cIf they are involved in prepping and packing they are more likely to eat it!\u201d Planning ahead also allows you to accurately pack a balanced meal, as opposed to throwing things in a bag during a rushed morning only to find out later that you\u2019ve completely missed key nutrients.<\/p>\n

Think about pre-portioning foods, like an individual bag of carrot sticks with a small container of hummus, to make mornings very grab-and-go. It\u2019s also worth-while to invest in insulated lunch bags and ice packs that will keep food at a safe temperature and reduce the risk of food poisoning.<\/p>\n

With full family schedules, mornings can be rushed and dinners are often on-the-go or scheduled at home with little time to prepare.<\/p>\n

\u201cPlanning, prepping, bulk cooking and convenience items can help during the rushed days,\u201d Halliday shared. \u201cI am all about bulk cooking and taking advantage of the freezer for storage.\u201d<\/p>\n

Additionally, there are many make-ahead breakfast options like overnight oats and, when dinner is rushed, fast options like frozen vegetables in a steam bag can get meal prep done in a flash!<\/p>\n

Encouraging active play<\/strong><\/p>\n

We all know that it\u2019s easy to come home from work or school and lay down on the couch for some TV or internet surfing. Avery Faigenbaum, Ed.D., FACSM<\/a>, shared his thoughts on how to keep moving and make fitness a family affair.<\/p>\n

\u201cWalk the dog, ride bikes, play ball or even bring out the hula hoops!\u201d he said, emphasizing the importance of the whole family having fun while being active together. \u201cEach week try to plan at least one activity together [as a family]\u2014outdoor play, a pick-up game or a hike at a local park.\u201d<\/p>\n

But what about when the weather turns too cold or rainy to be outside? \u201cMove the furniture aside and have dance parties,\u201d Faigenbaum suggested. \u201cLet each family member pick a song and get dancing.\u201d Balloon volleyball and indoor hopscotch are other easy ways to get moving, even if you\u2019re in a confined indoor space.<\/p>\n

Our favorite suggestion? \u201cCreate an indoor zoo full of animal movements!\u201d Faigenbaum added. \u201cThink crocodile planks, bunny hops, frog squats and mountain goat climbers.\u201d To learn more about Faigenbaum\u2019s approach to keeping kids active and healthy, check out his recent article is ACSM\u2019s Health & Fitness Journal.<\/a><\/p>\n

These are all great ideas, but how do you know if your family is getting enough physical activity to be healthy? \u201cKids need to accumulate at least 60 minutes of physical activity every day,\u201d Faigenbaum says. \u201cAnd it does not need to be 60 consecutive minutes.\u201d For adults, the American College of Sports Medicine recommends at least 150 minutes of moderate intensity exercise per week, done in at least 10-minute intervals. It is also recommended to complete resistance training of each major muscle group 2-3 times per week.<\/p>\n

The key takeaway for healthy active families is fun. As long as everyone is enjoying the activity, they will keep moving!<\/p>\n

Seeking out community resources<\/strong><\/p>\n

Many communities across America have facilities and other resources to help your family stay active year-round. Dr. Walt Thompson, Ph.D., FACSM<\/a> and 61st<\/sup> President of the American College of Sports Medicine, reminded families that city parks and recreation centers are great options if your outdoor space is limited or the weather restricts your activities. Your local Parks & Recreation Department should have a full list of available facilities on their website.<\/p>\n

Do you think that your local community could improve its offering of resources for health and wellness? Download the American Fitness Index\u00ae\u2019s Community Action Guide<\/a> to learn how you can make a difference in the health of your own community!<\/p>\n","protected":false},"excerpt":{"rendered":"

In many ways, Fall is a \u201cnew year\u201d for American families. For those whose annual schedule revolves around the academic calendar, fall is a time for new beginnings and fresh starts. 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