Usually, exercising is not something sweet to start with right away. But we can begin, obviously, slowly.
Family plays a crucial role here in starting with something, at least a walk in the morning or evening. Parents play a pivotal role in selecting what kind of physical activity or exercise the family members will do. It is not only an exercise issue to have a fitness-centric family; there will also be a healthy diet and eating habits to enjoy the maximum benefits from this.
Managing all these things for a while could be overwhelming, but small changes can drive a heart-healthy life with minimal effort. By adding all these values, we can ensure a fit and healthy life for everyone in our family.
Both adults and kids should add some physical activity into their daily routine to be physically fit and healthy. Being physically active means doing any task that will create heavy breathing, shortness of breath, warmth, and sweat.
There are some standard guidelines for the time period for being active on a regular basis. Here are the guidelines provided below:
Infant:
(Below One Year)
They should be active during the day. All their movements count here, including crawling.
Including tummy time of 30 minutes should be spread out as well.
Child:
(Aged one to two)
120-130 minutes a day of physical movement throughout the day.
It should cover all their activities with toys, walking, or running.
Pre-schoolers:
(Aged three to four)
180 minutes a day of physical activity.
This will cover moderate to vigorous physical activity.
Young people:
(Aged five to eighteen)
At least 60 minutes a day of physical activity, including walking, cycling to school, swimming, and gymnastics.
Different games like cricket, football, baseball, and volleyball are good sources of energetic movement for raising the physical activity bar.
Adults:
(Aged nineteen to sixty-five)
A minimum of 45 minutes a day of physical activity.
It will include moderate to extensive exercise targeting all the major muscles, like the legs, hips, abdomen, chest, and shoulders.
There are some steps to be followed to get into the routine and process. Maintaining all the steps together works as a chain to build a lifelong solid habit for family members.
Identifying the free time for activity:
We have to collectively find a common free time for our family members. It can be a 30-minute slot where we get together with all members and do some activity jointly. Below are some ideas to focus on initially:
- Walking for some time
- Swimming
- Hiking
- Cycling
- Dancing
- Backyard games like soccer
Work on simplifying family schedules:
We need to work on rescheduling family and work lives. There might be rearrangements of tasks. This is very important, as we need to get some free time for physical activity. We have to cut back on less important tasks from our daily routines. This redesign can improve our health and overall fitness.
Assist everyone with the necessary support:
In an ecosystem, everyone needs to assist each other to get the best from something. In a family environment, it is necessary to help other family members to be responsible and accountable. It also creates space for others to get time for pleasurable activities.
Lead by example:
In a family environment, there are some basic norms that everyone around us will follow if I’m a guardian. Parents play a key role as role models for every task at home. Young people always follow their parents to absorb anything. The way family members act, follow, and do things largely depends on parents.
888 formula integration:
The 888 Formula is a balanced approach to time management to maximize the 24 hours in a day. It allows us to divide time into 8-hour blocks so that we can include all the necessary elements for a quality, meaningful life.
- 8 hours of work: Focus on your career, job, and goals for 8 hours a day.
- 8 hours of personal time: These 8 hours will be for pleasure and fitness, like pursuing hobbies, social and family time, exercise, and travel.
- 8 hours of sleep: Get 8 hours of sleep for maximum recovery and rest.
In more detail, we should work on our careers and goals to engage in activities that support our daily life. Achieving end goals and financial freedom is also important.
Quality time helps reduce work stress and workload that arises from day-to-day tasks. It recharges us for the next day. This 8-hour personal time is ideal for refreshment.
Additionally, adequate sleep is essential to regenerate cells in our body and mind. Getting 8-9 hours of sleep allows recovery from the wear and tear our body and mind face.
This science-based formula is the result of long research and observation. For a fruitful and healthy work-life balance, it’s essential to maintain balance in all aspects of life.
Benefits of a Healthy Family Life
- Improved overall health: Regular physical activity improves overall health and reduces the risk of chronic diseases, general illness, heart issues, and some types of cancer.
- Strengthened immune system: Fitness strengthens our immune system day by day.
- Protection against deterioration: Physical activity protects against the deterioration of our body.
- Faster recovery: Physically fit and healthy bodies recover quickly from accidental damage or sickness.
- Better performance at work: Healthy, fit people experience more satisfaction and productivity at work.
- Increased energy and focus: Fitness also makes us feel energetic and focused.
- Promotes new brain cell growth and slows brain aging:
- Improved reaction time: Physical fitness improves reaction time.
- Increased alertness: Exercise keeps us more alert.
- Reduced anxiety: Exercise significantly reduces anxiety, benefiting family members, especially children.
- Happier and healthier children: Exercise fosters a happier, healthier family environment.
- Stronger family bonds: Family fitness activities create strong bonds, allowing quality time together.
- Screen-free time: Exercise offers time away from screens, helping prevent eyesight damage and mental strain.
- Weight control: Fitness raises awareness against obesity and controls weight.
- Teaches teamwork: Exercising together teaches teamwork skills.
Additional Dietary Adjustments for Optimal Results
To lead a healthy, fit life alongside exercise, food habits must also be adjusted:
- Replace sugary drinks with water and low-fat milk for children. Excessive sugar can lead to diabetes and heart issues.
- Substitute fatty, oily foods with baked and grilled items, as excessive oil is harmful to the heart.
- Include adequate vegetables to meet children’s daily vitamin and nutrient needs.
- Add at least 2-3 types of fruits to children’s daily diet.
- If possible, get 15 minutes of sunlight in the early morning for vitamin D.
Fitness is about building regular habits of physical activity. It’s not a quick-gain solution. Families should practice these habits regularly to see lasting results. The more fun we create through physical activity, the better the results will be. Trying different activities keeps things exciting, and both indoor and outdoor sports are great ways to stay engaged. A positive environment is also essential for sustaining these activities.