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Children, adults, we all have the same body. One is fully grown and the other is still developing. It shouldn’t be a surprise to know that the health benefits of being active for both adults and children are one in the same. Benefits of regular exercise include: increased feelings of well-being and self-esteem, better concentration and sleep patterns, more energy and overall happiness.

On the flip side, a lack of physical exercise increases the risk of developing cardiovascular disease and increases other risk factors such as obesity, high blood pressure, diabetes and high cholesterol.

As parents we can help our children live longer, healthier lives. We are our children’s best teachers – it starts with us. Time to put down the electronics, turn off the T.V. and video games and help your kids get excited about exercise! Here are some helpful tips to get started:

60 Minutes a Day

It is recommended that children participate in 60 minutes of physical activity daily. Perhaps you need to split up this time into 2, thirty-minute sessions. This might be as simple as walking to and from school every day. Another easy option is to walk the family pet twice a day or perhaps make it a nightly ritual t0 go for a walk after dinner with your children.

Where do we find the time?

A great place to carve out some “active time” is to replace it with current sedentary time (watching T.V., talking on the phone, playing video games, etc.). Your child’s physical activity and other tasks such as homework and household chores should be a priority over free time. Try scheduling your child’s down so they know what the expectations are before enjoying their favourite show or video game.

Sports and Recreation

There are some great after school activities such as swimming, soccer, dance, hockey, and more that your child could benefit from both physically, socially and mentally. Remember the activity should be something fun! Something your child really enjoys. There are lots of affordable YMCA and community center programs for children of all ages in the Langley and Coquitlam areas. Please see below for more information.

What if my child struggles with coordination?

If your child lacks coordination, try introducing an individual or more linear sport like cross country running, gymnastics or bike riding. If your child is struggling with their weight, start slow and discuss healthy diet options in a language they will understand according to their age. If needed, seek out the advice from your family doctor or other medical professionals to help guide you towards the right approach.

Get outside!

Fresh air combined with activity is a winner all around! After-school play time with friends is a sure way to promote your child’s activity. Stay those extra 30 minutes to let your child play on the playground or have a friend over for a backyard game. Do you enjoy roller blading? Tennis? Snowboarding? Hiking? Introduce your child to a new activity that you can enjoy together…both of you will reap the health benefits and create new wonderful memories that will last a lifetime.

Helpful Health Centre Resources in Langley:

1. Willoughby Community Centre

2. Walnut Grove Community Centre

3. Willowbrook Recreation Centre

Helpful Health Centre Resources in Coquitlam/Port Coquitlam/Port Moody:

1. Hyde Creek Recreation Centre

2. Summit Community Centre

3. Port Moody Recreation Complex

There are so many excuses and reasons why we don’t exercise. Perhaps one of these sound familiar: “I didn’t get enough sleep” or “I am too tired after work “or maybe, “I don’t have time to exercise”. Well, what if you could fit in a 30-minute routine without taking any time away from your hectic day?

Express lunch time routines have become very popular in gyms and private studios for good reason. It is found time! Why not spend that extra half hour on your body and relieve some stress rather than hang out in the lunch room? Midday exercises will boost your energy levels and clear your mind so you can re-focus on the rest of your day.

Planning Tip: schedule your workout in your calendar and treat it like an appointment, this way you will be sure to go. And to save even more time, pack a lunch.

If you have access to a Gym

The key to getting maximum results in the least amount of time can be found by doing circuit training. Circuit training is when you move from one exercise to the next without any rest with the goal of hitting your lower and upper body and core. Most gyms have an area for circuit training already set up. If not, you can create your own circuit by starting with the larger muscle groups in your lower body, like lunges and squats with or without weights. Then attack the upper body by doing back exercises and performing push-ups (modified versions work just as well!) and finish with plank holds to target your core muscles.

Tip: if you are not sure how to use the Gym equipment ensure you spend some time with an employee to review the exercises prior.

If you’re new to Gyms or Studios

They are popping up everywhere! Private Studio Express lunchtime classes seem to be the norm these days. Whether you are looking for Yoga, Bootcamp style, kickboxing or Cardio based, chances are there are many lunchtime classes available in your area.

No gym? No Studio? No problem!

Pack your runners and some comfortable clothes to walk in and hit the road on your lunch hour. A refreshing 20-30-minute brisk walk will do the trick! To stay accountable and have some fun outside of the office, maybe you enlist some of your co-workers to join you. This way you can keep each other accountable and everyone can reap the benefits of exercise.

If you work from home

If you are at home during the day, there are plenty of “at home exercises” you can find on the web or perhaps you purchase an exercise video. Some at home suggestions: use your stairs for cardio and lower body exercises such as lunges. Perhaps you begin 2 stairs up and run down numerous times, add modified push-ups and tricep dips using the stairs as a bench, jump up the stairs two at a time and finish with plank holds for your core. If you don’t have stairs just clear an area in your home and perform the same exercise in one spot. Remember to start slow and increase your sets as you get stronger.

Tip: your pre-school children can also participate!

If you want to keep it simple

Try an after lunch family walk or bike ride. This will help you digest your food while enjoying the change of season.

Tip: younger children can be put in a stroller or encouraged to use their bike to keep the pace up. And don’t forget the family pet!

Fall Fitness Series Part 2: Getting your kids excited about exercise