We all know how great exercise is for us-it’s been shown to have positive effects in almost every area of our life, whether that’s reducing disease risks, combatting depression, or just improving overall wellbeing. But exercising together as a family has some additional benefits. Of course, there’s the bonding part. But besides that, family exercise provides some built-in motivation, encouragement, and can add an element of (hopefully) friendly competition. If you and/or your family are relatively new to exercise, here are a few ways to help you take those first steps towards lifelong fitness. But please, before you start any kind of exercise routine-especially if you haven’t worked out in a while-check with your healthcare provider to make sure it’s appropriate for you and your unique circumstances.
Lazy Lizards Yoga mat and DVD (Lazy Lizards)
If one or more of your kids is wiggly and impatient, yoga is a great way to redirect some of that surplus energy. A tremendous amount of research has been done on kids and yoga and there are many documented benefits, including increased strength and flexibility, better ability to manage stress, lower obesity risk, improved balance and agility, fewer sports injuries, and better on-field performance. Some studies even suggest that yoga may encourage creativity, improve memory, and boost academic performance. Yoga, of course, can be done alone, but it’s also a wonderful family activity. The Lazy Lizards yoga mat is the perfect size for children, and has 12 kid-friendly poses printed right on it. There’s even an empty space where kids can draw their own pose. These mats are eco-friendly (meaning they’re made from phthalate-free materials and are recyclable) and come in four colors. Also, you might want to look for yoga mat accessories similar to a mat cleaning spray that can clean and disinfect the mat with natural ingredients like tea tree oil and witch hazel without leaving a slippery residue. Naturally, as the children work out, the mats get dirty! And, if your children are particularly mischievous, it could make the situation even worse. As a result, the mats might begin to stink, appear grimy, or be covered in bacteria or germs that you cannot see. This bacteria can accumulate in the mat, so it’s critical to clean it on a regular basis!
Talking about the children yoga mats, kids can do their own yoga practice by following the illustrations on the mat, or you can pick up the Lazy Lizards yoga DVD, which includes a more structured workout, which includes the little-known pizza pose. The mat is $32, the DVD is $17.95, or you can get a combo for $44.95, all at http://www.lazylizardsyoga.com/ and other retailers.
DoYogaWithMe
If you’ve got older kids, DoYogaWithMe is a great resource. The website has dozens of free yoga videos that range from 15 minutes to more than an hour. There are three levels (beginner, intermediate, advanced) and 17 styles to choose from. The instructors are uniformly excellent and the workouts are just as good as you’d find at your local yoga studio. http://www.doyogawithme.com/
Sears FitStudio (Sears)
Sears’s newly re-launched FitStudio is a free, one-stop site that offers a variety of workouts (complete with short video demos of each exercise), a large library of articles on fitness and nutrition, and reviews of dozens of fitness-related products. Once you register (it’s quick and free) FitStudio helps keep you motivated by giving you rewards for incorporating movement into your daily life. If you have a fitness tracker or other similar device, you can connect it to your FitStudio account. You can earn points for walking two miles, burning 1,500 calories, or achieving some other fitness goal you’ve established. You can redeem those points for discounts on merchandise from Sears, sears.com, or kmart.com. Find out more at https://www.fitstudio.com/
Sportline Sync Heart Rate Watch
We’ll be reviewing advanced fitness trackers and fitness-enabled smart watches in future columns, but if you’re looking for a good quality, inexpensive tracker with a lot of features, you can’t go wrong with this one. Besides telling time (you’d be amazed at how many fitness trackers don’t), the Sportline Sync Heart Rate Watch measures steps taken, distance traveled, calories burned, and heart rate. About $50 at Sears and other retailers.
This Pilates and strength-based workout is broken into three segments: Bottom Activation 1 and 2, and A Core Defined. The first two (as you can guess from the name) focus on defining your butt, but also work your core, improve your posture, and help you become more flexible and fit. Aside from the glutes, you’ll also feel this workout in your abs and legs. Do the first activation a few times before you move on to the second, just to get the hang of it and to get your body ready for the higher intensity. A Core Defined covers more of the body, but the primary focus is the abs. Friberg gives good direction throughout. Just work at a pace that’s comfortable and move on when you’re ready. $20 at http://www.patriciafriberg.com
