By Kayla Colgrove, Extension Educator, Lancaster County
It’s summer. The sun is out. The mornings are refreshing and the evenings are long. It is time to be outside and have some fun! Great news, most outdoor activities can help fit more physical activity into your day. Being active as a family can benefit everyone.
How Much Activity
Kids and teens need at least one hour of physical activity a day. Include a mix of activities that make their heart beat faster, build their muscles and strengthen their bones. Running, jumping or doing a cartwheel can help bones get stronger.
Adults need 150 minutes a week of physical activity that gets your heart beating faster. Do activities that make your muscles work harder than usual at least two days a week. For older adults, it is recommended to add balance training and evaluate your level of effort based on your level of fitness. Chronic health conditions may affect your ability to do regular physical activity safely. Always check with your doctor before starting a physical activity routine.
What Counts
All sorts of activities count. Whatever gets you moving! Some examples include:
• Swimming
• Walking
• Jogging or running
• Dancing
• Golfing (without a cart)
• Sports
• Yoga
• Weight machines
• Body-weight exercises
Luckily for us adults, there are several outdoor summer activities that can count as exercise but don’t feel like exercise at the time. Some of these activities would include:
• Gardening and weeding
• Yardwork
• Mowing the lawn with a push mower
• Household chores such as vacuuming
• Home repairs
The goal is to get kids outside and moving without feeling like they are exercising. The TV and game consoles are all too tempting, but there are several ways to encourage activity and decrease screen time.
Fun Outdoor Activities for Your Family
Make physical activity fun for the whole family. Involve your children in the planning. It is important to walk, run and play with your child instead of sitting on the sidelines. Try one of these outdoor activities to get active as a family:
Go on a Scavenger Hunt
This is a great activity that involves the whole family. It is inexpensive and can be played many different ways. Create a list or try this outdoor scavenger hunt that focuses on items your family can find on a walk. See how many items you can cross off on your next walk.
Printable card (jpg): https://lancaster.unl.edu/nebline/2020/Aug20/OutdoorScavengerHunt.jpg
Create a Sidewalk Chalk Obstacle Course
If you have been on a walk in any neighborhood recently, you probably have seen some sidewalk chalk art. Try making an obstacle course. It is a fun activity all ages enjoy. Create your own chalk obstacle course using your sidewalk and/or driveway. Here is an example course to try:
• Create a start line
• Balance along a squiggly line
• Run to the next activity
• Spin 2 times
• Jump to each circle
• Dance in the rain
• Follow the zig zag
• Skip to the finish line
Printable example (jpg): https://lancaster.unl.edu/nebline/2020/Aug20/SidewalkChalkObstacleCourse.jpg
Play Active Games
Choose games that require catching, throwing, kicking or chasing to be more active without thinking it is exercise. Capture the Flag is a great game to play with the family. This can be done with just an old towel or sock. Ask your kids what sport they like playing. Help them practice and work on their skills.
Explore the Trails
This is a great way to get active as a family. Enjoy walking, running or riding bikes. When riding bikes, set an example by using safety gear, like bike helmets. If your community doesn’t have trails, search for safe routes near you. Learn more about the trails in Lincoln at https://lincoln.ne.gov/city/parks/parksfacilities/trails.
Build an Outdoor Obstacle Course
Kids love to run, tumble and jump. Put some organization to it and call it a game. This can be built with supplies you already have, or by purchasing a few inexpensive items. Choose items that will help kids learn to go under, over, around and through. Add a little competition by timing each family member. A little friendly competition is a great way to sneak in extra effort and workout intensity.
Teach the Kids Some of Your Favorite Active Games Growing Up
Think back to what you used to enjoy playing. Maybe it was Hopscotch, Double Dutch Jump-Rope, Kickball, Red Light-Green Light, Simon Says, Freeze Dance, etc. Some of these classic games will still get your heart pumping.
Be a Role Model
Show off your dance moves, model some yoga poses or teach them your favorite sport. This can be a great time to warm up the throwing arm, just in time for football season. When kids see you enjoying physical activity, they may want to try it too.
Sources:
• Move Your Way, U.S. Department of Health and Human Services at https://health.gov/moveyourway
• 10 Tips: Be a Healthy Role Model for Children, Choose MyPlate at https://www.choosemyplate.gov/ten-tips-be-a-healthy-role-model
