Courtesy of MidlothianExchange.com

The earliest humans spent most of their days in active labor, hunting and gathering in a very physical way, using every muscle group naturally. Leisure time was spent mostly in the outdoors. Even in recent decades children were more accustomed to walking or biking out of necessity and fun activities with friends such as playing tag, climbing trees, or building forts.  Sadly, over time, our lifestyles have changed.  Most adults sit at desks all day, workouts are scheduled (and are usually indoors). Children play video games, sit at computers, and if they play a sport, it is on an organized team.

But the human body is naturally built to move every day.  Today’s modern ease of living has reduced our need for the type of daily activity our bodies were designed for, yet that doesn’t give us the license to be lazy.  Like the old saying goes, if you don’t use it, you lose it. At Oxygen and Iron we believe that exercise can be part of your daily life – in a way that feels natural and fun for your entire family.

A few rules for exercising with your kids:

Make it fun- it can be as simple as playing a game. Great exercise for both you and your child could be a quick half-hour of family baseball, or tag in the back yard, a casual walk through the neighborhood or simply climbing a tree together.

Make it a game -again make it fun.  Exercising doesn’t mean you have to be on a treadmill for an hour a day. Playing a physical game and really competing to win can take as much energy, and most importantly, IT IS FUN!

Keep Moving -  walk up and down stairs, park far from the store entrance and walk or play a game outside. Just MOVE.

A parent/child workout:
Go to your neighborhood playground or park. It’s best if you all complete the routine together, but remember this is NOT bootcamp!

· Run to the nearest park bench. Place your foot on it as if you were about to step up onto the bench.  Step up, but don’t let your trailing foot touch the bench. Now you are working on balance. Tell your child the bench becomes “hot lava” if they put their other foot down. Do 10 step ups per leg.

· Walk or run to the slide.  Walk up the slide (you can assist your child if he/she needs help with this) and then walk down the stairs 10 times.

· Run to the swings. Swing as hard as you can 20 times.

· Run to a tree with low hanging limbs, climb to the lowest branch. If there are no trees, climb across the monkey bars 5 times.

· Rest two minutes, repeat all exercise again.

This workout is simple, yet it works every muscle in the body.  It is a series of pulling and running exercises that mimic what the body is intended to do. Plus it’s a great calorie burner!

Being active with your children starts as a lifestyle. Not only exercising because you have to, but being active because you want to and because you enjoy it, will set a positive example for your kids. Being an active and healthy role model begins with YOU and will result in improved overall health happiness and longevity for your entire family!

Happy Holidays from Oxygen and Iron Personal Training Studio,
http://www.oxygenandiron.com
208 Heaths Way Road, Midlothian, VA 23114
804-423-1375