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Healthy habits can be challenging. Keeping healthy habits while also taking care of kids can be very challenging. It may feel impossible as a parent to fit anything else into your already jampacked schedule. Exercising shouldn’t be a burden, however. You can find fun ways to move your body that also let you spend valuable time with your family. By being active together, not only do you get a workout, you instill good habits in your kids that can last them a whole lifetime. We have compiled a list of family-friendly workouts that you can try this weekend with your kids.

Hiking - Hiking combines exercise with beautiful scenery. The benefits of being in nature are too many to name: it reduces your blood pressure and stress levels and increases focus, energy levels, immunity, and resiliency. Hiking is also an adaptable activity - you can find flat paths for beginners or younger children or steep/challenging trails for the more adventurous. Make sure to include time to literally stop and smell the flowers; hikes can also serve as mini science lessons for younger kids!

Family sports - Not all sports need an entire team to play, so get out there and try to find one that works for your family’s size. You could play one-on-one basketball or HORSE, doubles or “Canadian doubles” (two-on-one) in tennis, or even softball for larger family gatherings. Sports have all the benefits of physical activity and encourage teamwork, hand-eye coordination, and healthy competition.

Ice Skating - If it’s cold where you are, you may be tempted to stay inside and abstain from physical activity. For a change of routine, embrace the cold and check out an ice-skating rink! Ice skating works almost every muscle group in the body and helps with balance and coordination, so it’ll be an excellent workout along with a fun activity. Just bring your warm accessories and take lots of pictures as you go!

Yoga - If you have resolved to be more zen this year, yoga is a great way to strengthen your mind-body connection. Since yoga is suitable for all fitness levels, it is another excellent activity for families. There are many videos for free on YouTube, including popular channel Cosmic Kids Yoga and some family-friendly videos from the NYT-proclaimed “Reigning Queen of Pandemic Yoga” Adriene Mishler.

The great thing about most of these activities is that they require little commitment. Put on your sneakers and go for a hike. Check out the local Y’s basketball court. You can generally rent ice skates at the rink. Yoga only requires comfy clothes and a way to watch free videos. Because of these low barriers to entry, you and your family can try out different activities until you find one you like. Or rotate between them! What are your favorite family workouts?

*www.parents.com/fun/sports/exercise/10-benefits-of-physical-activity/, www.playkettering.org/health-benefits-ice-skating/, www.openspace.org/stories/health-benefits-nature, www.nytimes.com/2020/11/25/magazine/yoga-adriene-mishler.html

Teachers have reported regression behaviors in children as well as increased aggressive behaviors. Some have social anxiety caused by the pandemic. Young kids don’t remember a time before Covid. Teens have missed out on formative school years and memorable live events like proms and graduations. At this point, we don’t really know the long-term effects that the pandemic will have on our children, and we are still amid this pandemic.

If there is a silver lining, it may be that there has been an increased awareness of the necessity of focusing on mental health, and a decreased stigma of needing that help, as well as more federal funds being channeled into programs that provide help to those who need it. Although children are resilient and have adapted to the changes and challenges, we must be aware of the signs showing that they may need help.

For additional information and resources, see the link below.*

*https://www.nimh.nih.gov/get-involved/digital-shareables/shareable-resources-on-child-and-adolescent-mental-health

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