The Flying Hornets

Winter has many great fitness opportunties to take advantage!

Skiing , downhill and cross country are probably the first things to come to mind when talking about winter fitness but there are a few more great ways to shape up in cold conditions. Sled riding is probably one of the best interval workouts you can do. It is like doing hill repeates that help strengthen leg muscles and boost cardiovascular health. Skating is another great exercise for heart health, balance and coordination. Snoe shoeing is another. It may not be as much fun but even cleaning the walk is one heck of a workout. Even taking a stroll in the white stuff is a nice workout and soft on the joints….just becarefull of the ice!

The National Association for Sports and Physical Education recommends that school age children:

• Get 60 minutes or more of physical activity every day
• Accumulate activity throughout the day which can be broken down into bouts of 15 minutes or more
• Avoid periods of inactivity of 2 hours or more
• Lead by example: Adult family members are important role models for healthy eating and exercise. Talk about why you eat fruit as a snack, take an exercise class, or go for a walk.
• Start ‘em young: Don’t wait until your child is at an unhealthy weight to institute good eating and activity habits. It’s much easier to maintain a healthy weight than to lose pounds later.
• Be active together: Make it usual for the family to be active, not sedentary. Being active as a family allows kids to expend energy in a positive way, and adults reap the health benefits, too.
• Cook together: It may be impractical to do it every day, but invite kids into the process of preparing food. Little kids can learn math skills by measuring and they’ll begin to understand the chemistry of cooking. They’ll also gain an understanding of healthy ingredients. Older kids will enjoy having the authority to select and prepare foods they like and will be more likely to eat what they’ve made. It may even inspire them to make healthy choices on their own.
• Eat together: Eating a meal as a family sends the right messages about nutrition. Kids will see their parents eating healthy food and may be inspired to try new foods. They will also come to see mealtime as a time for socializing and sharing. Parents get a chance to offer nutritious food, note their child’s likes and dislikes, and tune in to their child’s triumphs and troubles through conversation.
• Don’t force kids to clean their plates. Doing so teaches kids to override feelings of fullness.
• Don’t bride or reward kids with food. Avoid using dessert as the prize for eating the meal.
• Don’t use food as a way of showing love. When you want to show love, give them a hug, some of your time, or praise.
• Work fruits and vegetables into the daily routine, aiming for the goal of 5 serving a day.
• Limit fast food and other low-nutrient snacks, such as chips and candy. But don’t completely ban favorite snacks from your home. Instead, make them “once-in-a-while” foods, so your child doesn’t feel deprived.

*Information acquired from KidsHealth, located at www.kidshealth.org

5K Training Tips

For 5K training visit www.coolrunning.com and click on training and then training schedules for your 5K performance level, beginners to advanced!