Everyday Essential #4: A Healthy Family and Children Need To Play and Exercise!

Exercise! Please don't talk about exercise! I know what you are thinking all of you moms and dads with families and responsibilities. You are saying, "I really don't have time to exercise, I am way too busy and way too tired!" Well just to let you know I am writing to myself in this blog too because I think those same exact things. I really do make all the excuses in the world as to why I can't exercise. However, I'm not growing younger and the time is now to show my children how to have a healthy lifestyle.

Doctors recommend that everyone get moderate exercise 3-4 times a week for 30-60 minutes, including children. As for your children that does not mean they are to go out and jog for an hour or lift weights. They can get their exercise simply by going outside to play. Kids seem to finds ways of burning off their energy when you get them outside. What is even better is to go outside with them and you get your exercise at the same time. Exercise is essential for everyone because the only way to maintain optimal health is by activating it by moving your body!

Some of the important benefits of everyday exercise or moving our bodies are:

• Increased circulation of blood and oxygen to our cells, body tissues and organs
• Increased lung capacity
• Strengthening of muscles and bones
• Stimulates the lymph system to facilitate detoxification
• Stimulates metabolism
• Enhances digestion and elimination processes
• Helps to prevent cardiovascular disease and high cholesterol
• Increases mental clarity
• Overall sense of well being
• Decreased hyperactivity in children
• Helps to prevent obesity, weight control issues and diabetes
• Reduces stress

One of the best and easiest ways of exercise that I love is rebounding. What is rebounding you may ask? It is basically jumping on a mini trampoline. It is easy because it doesn't have a negative impact on your joints and it can be done at any level of fitness. I feel that it is one of the best ways to exercise because it is so effective.

Rebounding can reduce body fat, strengthen and tone all of the muscles of the body, provide an aerobic workout, improve balance and coordination(which is great for growing children), and rejuvenates you when you are tired. When you are jumping on the mini trampoline your body is working with gravity to cleanse and oxygenate your tissue cells, which in turn lightens the load on your heart. Rebounding helps your body rid itself of toxins and metabolic wastes by pumping your lymph system.

No matter what your fitness level you can start with just the "health bounce." Basically you bounce on the trampoline without lifting your feet off of the mat. But no matter what exercise you choose to do you can always start out slow and work your way up to more moderate to intense exercise.

As the Nike commercial says "Just Do It!" Just make it something fun and enjoyable that you can stick with. You will soon find that everyone in the family is much happier!

-Barbara

Everyday Essential #1: Fresh Air and Sunshine For Healthy Family and Children

I want to share with you the "everyday essentials" that I have found important to being a healthy family. The first everyday essential is getting outdoors to breath in fresh air and soak in a moderate dose of sunlight.

As everyone knows we need oxygen to live and without it we would not exist. Well the best way to take in that oxygen is by breathing in the fresh air outdoors. When indoors, we are most likely breathing in air that is stale and contaminated. Most items found in the home or office contain nerotoxins, carcinogens, and reproductive or developmental toxins. Things like household cleaners, air fresheners, paint, curtains, carpets, rugs, drywall, etc. Over the last 10 years scientists have discovered that the levels of safe exposure to toxic chemicals are much lower than thought before.

I will have a future post that will go into much more detail about having a healthy home. I will talk further about what particular items are very toxic and alternatives to them.

Getting outside with my children is also very important for the fact that it's fun! It's a great way to release some energy and get our bodies moving. We love to go on walks and see what new creatures we can find or what fun imaginative games we can play. We just moved to a little country town in NC from Puyallup,WA about 5 months ago. So for us, this is a whole new adventure! We have discovered the most amazing array of bugs and creatures here! My children love to go outside because they are not confined to certain boundaries that get old quickly. I have found that children are not really looking to have the latest and greatest all the time. What they really are needing and wanting is for their parents to enjoy being with them and appreciating who they are.

One fun outdoor activity we recently discovered, made up by one of our friends, is a game called "Big Ball Soccer". It can be a bit of a rough game, depending on who is playing, but a lot of fun. This game isn't intended for really small children, but if you have older ones they'll love it. My four year old didn't quite like it but says when he turns 5 he will. What you need are two teams, count doesn't matter, one of those big exercise balls and a flat grassy area. Set a goal on two opposite sides using whatever is available. The object is to get the ball through the goal on the opposite side by carrying it, bouncing it, throwing it, or any other method. It is fun for adults too! You pretty much make up your own rules. A good way to make getting out and running around a lot of fun!

On to the next important reason to get out in the sun everyday. Getting 10-15 minutes of sun exposure (UV rays) everyday or several times a week (void of sunscreen) is the most efficient way your body can make vitamin D. Why is that important you ask? Well vitamin D is essential in aiding the body to absorb calcium for strong healthy bones, preventing disease, supporting the immune system and healthy cell reproduction. Experts suggest if you want to use sunscreen, wait to put it on after 5-10 minutes of sun exposure. Your body is able to begin making vitamin D within those first 5-10 minutes of exposure. Studies show that the use of even a sunscreen of 8 SPF can reduce your skin's ability to make vitamin D by almost 95%. So sun in mild doses is good!


Tomorrow when you wake up plan to spend sometime outside enjoying God's amazing creation and the wonderful family He has blessed you with!

-Barbara