Welcome to the year 2022!
Hope all of you had a festive holiday season. Now that we are starting a new year. It's always a good idea to establish goals and milestones that you would like for yourself and your greater circle: Your family!
In order to establish these "family fitness" goals I have outlined for you a quick guide to help create a plan for 2022.
Get into a regular exercise routine
Research shows that exercise benefits all people:
- young children
- seniors
- those with chronic aliments
- pregnant women
- active people
The key is to find an activity that all of you can enjoy and stick with it! Try and brainstorm together events that you can all do and be consistent.
Eating healthfully
In our modern times. Ordering food and having it delivered or picked up at your local eatery can be a quick fix when having hunger pangs. Even though it tastes good, these meals lack the proper nutrients for you function at an optimal level.
Planning once a week family meals where the kids can make suggestion's can encourage children to make wise food choices both at home and in the world. A poor diet lacking in nutrients that can lead to:
- obesity
- heart disease
- digestive problems
- poor immunity
One of the keys to minimizing the above issues is to limit:
- refined sugars ( high fructose corn syrup, table sugar )
- saturated fat ( poor meat cuts, bacon, processed meats )
- sodium (salt)
- alcohol
- Bake or broil rather than fry
Try to have a variety of food dishes in your diet:
- fresh fruit and vegetables
- whole grains
- quality fats from diary, seafood and lean meats
Unplug
It's so easy to get home plop down in a chair or couch and then pick up the remote and start channel surfing. The key to quality family fitness time is to schedule family time. Confiscate the remote and game controller and make time for a:
- hike
- board game
- bike riding
- miniature golf
Foster an environment that encourages family bonding it'll bring you closer and more united in difficult times
How much exercise to do
The Physical Activity Guidelines for Americans ( health.gov;search "physical activity guideline" )
- 3-5 years old playground and Jamboree
- 6-17 years old 40 - 60 minutes
- Adults should work out 5 days a week anywhere from 30 - 60 minutes
- Seniors should focus on balance training to minimize slip and falls. Increase muscle with strength training and walk, jog or use a treadmill, bike or elliptical machine to help you maintain heart health.
Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the GrandLake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to " Every-Body " but specialize in fitness services for adults 30 (+).
Please join our fitness family!
A.Pigott DC
