Can kids be physically active during screen time?

As my boys reach their teen years, it seems to be a constant battle keeping them off their phones and video games.  With all the extra hours at home this summer, getting them off the couch isn’t as easy as it used to be!

It is recommended that kids get at least 60 minutes of vigorous play each day to stay healthy.  Regular exercise in nature is proven to improve children’s physical and mental health.  Outdoor activity helps kids maintain a healthy weight, boosts immunity and bone loss, lowers stress and improves self-esteem.  It is also recommended that screen time be limited to less than 2 hours a day.  That’s TV, video game, computer, phone and iPad total time less than 2 hours/day!  I don’t know about you, but I find that to be nearly impossible. 

So, what about creating ways to be physically active with screen time?  Pokémon Go had the right idea and got my kids up and walking around, but they outgrew that game. Here are some other ideas I have used with my boys…

·         When watching morning cartoons or an afternoon movie on a rainy day, see how many push-ups you can do or how long you can hold a plank at the commercial breaks.  Make it a contest between you and your kids!

·         Allow them to create a private (only those you share the video with can see it) You Tube channel where they can create and post videos of themselves doing something active.  My boys will make a highlight video of themselves doing tricks on our trampoline, or dunking on the basketball hoop, or doing skateboarding tricks and set them to music.  They turn out pretty impressive!

·         Play a game on your phone together.  We like Heads Up where you hold the phone on your forehead and try to get your partner to say the words that pop up on the screen.  Even though it’s a talking game, we are always up jumping around acting out the word!

·         We still have a blast playing Wii sports together. Whether it be baseball, tennis or golf, the competitions get pretty intense.  And, they get a good laugh out of how bad I am. Just Dance or Outdoor Challenge are other fun active video games.

Of course, the goal is always getting outside with my kids hiking, biking, kayaking or just a good old game of one-on-one in the driveway.  Sometimes you have to pick your battles, and if getting them active with screen time is the best I can do some days, I’ll take it!

Amy Goebbert, PT, DPT

Co-owner & Physical Therapist - TheraCORE, Inc.

Spring into outdoor fitness!

Winter is finally releasing its grip on us, the temperature is rising and the days are getting longer. Most of us are tired of being cooped up indoors and have been waiting to go outside and finally start enjoying the nicer weather. The nicer weather means we can take our workouts and exercise programs outside. No longer are we trapped using the treadmill or pedaling on a stationary bike that is heading nowhere!  Being able to go outside opens up our exercise routine to a whole realm of possibilities and creativity.

Why Outdoors?

Because it’s better for our mental health! Studies have shown that exercising outside helps reduce stress levels and depression while improving your mood and level of self-esteem.  We have been spending all winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack of Vitamin D has been associated with depression and season affective disorder. So get outside and get your medicine!

Because it’s more fun than being inside! The monotony of running/biking in place and staring at the same old thing gets tired. When you are outside, you can feel the distance you are running or walking. There is no better distraction than getting outside to enjoy the fresh air, trees, and people that you may meet. Bring a friend or family member to keep you company. Your workout will seem to fly by.

It is a much more effective workout! If you are a jogger, running over varying terrains, changes in elevation, as well as wind resistance can really up effort level of a 3 mile run. The same reasons go if you are a cyclist as well. Studies show that people tend to work harder when performing an outdoor workout. Get creative! There are all sorts of online sources for exercise ideas and programs to make your outdoor workout fun and effective.

So there are three great reasons to get out there and see what nature has to offer in the way of getting back to a fitter and healthier you.  Now go explore!

Local places to check out!!!

Waterfall Glen:  http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx

Palos Trails: http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/

Swallow Cliff Woods: http://fpdcc.com/swallow-cliff/

Lockport I&M Canal Path: http://www.cityoflockport.net/203/Outdoor-Recreation

Ryan Schaul, MPT, CIMT

Happy New Year!

 

Do you want to increase your physical activity?

Start drinking less pop? Do you want to lose weight?

Or increase your fruit and vegetable consumption?

 

Well, each year everyone has their own resolution, and I want to help you

achieve yours by giving four tips to remember in 2014!

 

 

If you are trying to eat healthier this year:

     1. Stay motivated by not going cold turkey on your current diet!

• Avoid restricting foods. Instead, start by consuming them less frequently because it’s inevitable that you will want them even more by the end of your day. Remember moderation is key.

     2.  Gradually increase that food into your diet that you want more of!

• If you want to consume more vegetables for example, instead of sitting down with a bowl of raw carrots. Try adding them into a soup, or spicing them up with cinnamon and (a dash of) sugar!

 

If you are trying to increase your physical fitness this year:

      3. If you don’t know how to do something, ASK!

• The last thing you need to start off your new year is to get injured because you thought you knew how to do that one exercise. Easy solution! You can either ask a friend or family member who is knowledgeable, the internet has thousands of resources for every exercise imaginable, or you can find a personal trainer near you!

     4.  If you have experience in exercising, and you’re ready to challenge your body

          to a new level this year remember, you CAN!

• Even though it may make you nervous to try something new, with the right coaching or training from an individual you can totally hit your cardio or weightlifting goals. Maybe you want to run your first 5k? Or accomplish a personal record in lifting? When it comes down to it before you have second thoughts, remind yourself how far you have come, and know that you CAN do it!

 Cheers to a healthy New Year, and You!

Written by Alexis D’Ascenzo, Dietetic Student at University of Illinois at Chicago, CPT