Getting Canada’s children to exercise has never been more difficult as the new e-generation slouches in front of TVs, or sits for hours, mesmerized behind video and computer games.

However, it is possible to foster a regular exercise pattern for children from an early age, with simple activities that are more “fun” than “exercise.” I was recently interviewed by a popular parenting magazine, and I was asked to describe some fun, effective and inexpensive ways families can get their kids active.

Here are some Old Favorites

Back in the day, kids played hopscotch and tag and didn’t know that it qualified as exercise! Reviving old pastimes could be an easy way to promote physical fitness. Hopscotch improves balance and coordination, while the constant stop-go running in a healthy game of tag or hide-&-seek elevates the heart rate to more efficiently burn calories. Jumping rope is another favorite that has fallen by the wayside. The regular interval in jumping rope pumps the heart steadily, and is an efficient form of aerobic exercise.

Biking

Biking is another excellent way to get a child to exercise. From first learning on a tricycle to the celebrated arrival of the two-wheeler, biking is something that can be viewed as an achievement, as well as an easy way to increase a child’s physical activity. Biking helps children develop coordination, balance, work the back muscle groups that aid good posture, and build up leg muscles. Moreover, biking gives children an easy way to travel to their friends’ houses and assert independence -an added incentive that will get those legs, and lungs, pumping!

As an eleven-year old in one of my youth programs said, “I love riding my bike. It’s so much fun. I ask my parents, and then I can bike down to my friend’s house or around the block.”

Rollerblading

Bikes aren’t the only wheels that kids can use to rev up their heart rate. Rollerblading is an activity that can be done indoors, and out, and an activity the whole family can join in. Whether in an indoor skating rink, or just playing by the sidewalk or school yard, rollerblading is an activity that is fun for the children and healthy as well.

A walk with the dog

Another exercise that can be performed daily by a child is none other than the traditional walk with Fido. Jogging, or even walking at a brisk pace, with the dog, floods the body with endorphins and a slew of other health benefits related to exercise. Bring along a stick to throw, and the workout has becomes even more intense. What’s more: walking the dog everyday is a sure-fire way to maintain regular exercise, which is much more advantageous, in the long run, than intermittent exercising.

Exercise that isn’t Exercise

Taking the non-traditionalist approach to exercising is just as easy. Children can help their parents carry the groceries or walk with them to school. Whatever the case, mixing up a regular exercise pattern for kids helps them create a healthy lifestyle.

RR

WALKING is a familiar, convenient and inexpensive activity. Even people who are intimidated by weight rooms and sports usually have no problem putting on a pair of comfortable shoes and going for a walk. Because walking is so simple, easy and even fun, it makes sense that people who base their exercise programs on regular walking get the best marks when it comes to sticking to their exercise resolutions.

Research shows that walking bestows many health benefits. Walking helps to prevent high blood pressure, and it can help people get mild to moderately high blood pressure under control. Walking raises the good HDL cholesterol (helps to prevent heart disease). People who walk regularly have lower risks of type 2 diabetes, heart disease and osteoporosis (weakening of the bones). Walking also helps people to control their weight and to lose weight - best of all, walkers report that walking reduces tension, fatigue and feelings of stress.

If you are already walking regularly, good for you! While even sauntering along smelling the flowers is good for your health, the more energy you put into your walking workouts, the more you’ll get out of them. The following are some ideas for getting the most out of a walking program.

Be sure you are in good health, and avoid injury
Check with your doctor if you are beginning an exercise program. You may also want to get some guidance from an exercise instructor or a personal trainer (I know a really good one). The best way to avoid injury is to start slowly and progress gradually, reducing your walking time if you feel any joint pain, such as pain in your feet or knees.

Use common sense. Wear good, well-fitting walking shoes. When walking outdoors, walk in safe areas; watch for cars; wear bright colors; do not wear headphones if you’re walking on the street; dress properly for the weather; avoid walking in extreme heat or cold; walk with a friend; and drink plenty of water before and after exercise.

Check your posture. Walk tall with your shoulders back, toes pointed forward and arms swinging easily at your sides.

Walk regularly
Regular exercise confers more health benefits and is less likely to lead to injury. If you are starting a walking program, estimate how much time you are walking now and gradually add more time. You can start with as little as 10 or 15 minutes at a time (1 or 2 if you haven’t exercised in a long time). Add a few more minutes per session each week as you get stronger. Try to walk at least three times a week.

Step up the pace
It may take several months before your legs are really accustomed to your new mileage. Once the walking starts to feel pretty easy use the following suggestions to increase your walking intensity to reap even more health and fitness benefits from your workouts: 

• Increase your pace by walking faster, not by increasing the length of your stride. Your stride should feel comfortable to you, but your pace should feel somewhat vigorous.
• Use your arms. Bend your elbows and swing your arms forward and backward as you walk, with your opposite arm forward as the opposing foot comes forward.
• Find some hills. Walking uphill provides an aerobic challenge. If you are walking on a treadmill, increase the grade.
• Use Intervals whenever possible. Vary your speed between predetermined points along your rout – example, walk at a faster pace between every second light pole or drive way. This will drastically increase your heart rate and metabolism in spurts - causing your body to burn extra calories.

Have fun!
Do everything you can to make your walks as enjoyable as possible. Walk with a friend, the kids or take the dog. Go hiking on a nature trail (the city of Scarborough is full of them) when you have the time. Join a local walking or hiking group, and don’t forget to smell the flowers. 

Have fun, and be safe! r2@rtothepowerof2.com 

RR   

Welcome!

It is with great pleasure that I begin my official blog at insidetoronto.com. Because it is my first, I thought I’d take a bit of space to introduce myself, my philosophy and my perspective in general as a way to kick off what I hope will be an on-going dialog related to health, fitness and family and other assorted items of interest that I hope to share with you through this medium. 

My name is Rob Rogers; I’m a certified fitness appraiser, level 3 NCCP coach (National Coaching Certification Program in track & field) and a former high-performance sprinter. I’m married, and my wife & I own a house in the north-Scarborough community of Morningside Heights and we are expecting our first child in September 2007.  

I have coached some of the nation’s most promising athletes as the head coach and manager of the track & field contingent at the 2000 Ontario Summer Games, the “Toronto Teen Track Program” and the “I Be Fast” Track club. I was a coordinator & manager for the Scarborough/Indianapolis Peace Games from 1995-2001. I have worked closely with numerous charities including Variety Village, COSTI Immigrant Services, and the Phoenix Community Works Foundation, and I have held positions on various government committees’ and boards such as – the City of Toronto’s Cycling Committee, Toronto Police Services’ 42-Division Community Liaison Committee”, and The Ministry of Health Promotion. 

I have dedicated my adult life to Strengthening People & Communities by promoting recreation, sport, and physical activity in the context of mentoring youth, and helping individuals & families in various Toronto communities. In 1996 I founded a non-profit organization for At-Risk youth which is where my deep-rooted commitment to civic awareness was honed and remains to this day. (I favor the grassroots level because let’s face it… this is where the fundamental building blocks of positivity, commitment, and hard work take hold – whether we’re talking about individuals, families, or communities.) My dedication to “Community” is unabated and fueled by the increase in childhood obesity rates, the growth of the digital age, and the decrease in government funding for social programs & services.  

I currently work closely with local schools, provincial and national sporting bodies,local community agencies and all-three levels of government to try to create new community programs, or optimize & augment current neighbourhood services. My high-level sports & fitness background has helped me to channel my passions, drive, and focus, into the creation of my successful Physical Education Consulting Company called R Squared Fitness Inc.  

If you have any questions or you would like to know more about me, my services, or my “Family and Fitness” blog topics, feel free to email me at r2@rtothepowerof2.com  I look forward to hearing from you. 

Think of this blog as a conduit to fitness sanity… somewhere for you to get help and assistance deciphering the pros and cons of “Fitness & Exercise” propaganda and jargon. I’ll help to peel back the layers and find out what can truly work for you in a pragmatic and sensible way, and hopefully inspire new healthy lifestyle choices & strategies. This blog is going to be kept simple, you won’t see a bunch of graphs and pie charts, nor will I make mention of the latest fitness equipment, exercise fads, new fitness facilities, or outrageous diets… (Not that the above mentioned are inherently flawed, or potentially dangerous… except for some of the diets, they can all be effective in their own right, but there are other means available.).  

I’m going to give you the straight-goods on how to get yourself and your loved ones moving towards a healthier future in a fun and cost effective manner. Most of my topics will be centered on practical concepts and activities that can be utilized in the home or at work, and on occasion I will delve into more specific topics such as: childhood obesity concerns, helping to get your community active, and strengthening the body’s core – taking care to relay each with the same verve & grounded simplistic flavor!

Now let’s get started!

Fit families are healthy families who have an active lifestyle.  Frequently, they enjoy the things they do together, and the things they do together foster better communication and closer relationships than watching TV does. Family fitness takes some parental commitment, leadership, and imagination, and you may have to listen to a lot of grousing and whining to start with, but the entire family will benefit as a result.  Five factors that affect your family fitness plan are cost, convenience, family-friendly environment, fun, and success.

The following is meant as inspiration for the non-active individual/families who may need a little assistance in the area of motivation. I write this to illustrate the variety of activities, and places to start your family health dynamic. These suggestions in and of themselves are very small and some may say insignificant, but if they are incorporated into existing fitness regimes, or activities they can really augment ones overall health – while allowing the “Family” to participate as a unit.

Cost

Family fitness doesn’t have to be expensive.  Sure, you can drop a couple of hundred dollars or more taking the family skiing. But you can find an open slope in Toronto and sled down it on inexpensive plastic crazy boards or molded sleds.  Most communities have free or low-cost family activities at community centers or parks.  Check your local newspaper or parks & recreation community guide, and use your imagination to come up with activities your family can do together that won’t break the bank.

Convenience

Families are busy, and convenience is essential to a family fitness plan.  If you have to go through a lot of hassle or travel a long way on a regular basis, you won’t follow through.  Plan activities that you can do in your own backyard or neighborhood, like play Frisbee or catch. If you join a club or team, make it one that’s convenient to get to, and one the entire family can be a part of. Joining a bowling league is a great way to keep the family involved.

Family-Friendly Environment

When you join a club or plan an activity, make sure your whole family is welcome.  It’s not much fun to look forward to an outing, and then discover that your kids are the only little ones there.  You want an appropriate environment for young children, too, where they will be safe and not exposed to “adult” language or behavior, and where they can participate with others at a comparable level of ability.

Fun

Fun is the key to successful family fitness.  If everybody has fun, you’ll all want to do it again.  Ask the kids what kind of activities they enjoy.  You could even let them choose some family activities and help with the planning.  Have a family meeting, and come up with a list of activities your family wants to try. 

In addition to making sure your family fitness activities are fun, you can make sure your family fun activities center around fitness.  Take everybody miniature golfing for a birthday instead of having a cake-and-ice-cream party.  Celebrate Canada Day by going on a 10K walk together (which you’ll have to train for together).  Walk around your neighborhood at Christmas and enjoy the lights, or sing carols.  Bring fun and activity together as often as you can, and you and your kids will begin to associate an active lifestyle with having fun.

Success

Every member of your family needs to feel successful at whatever activities your family chooses.  They don’t all have to be good at the activity as long as they enjoy it and feel good about themselves doing it.  Family fitness can become an unhealthy competition that leaves less athletic family members feeling like failures, and that can defeat the purpose.  Choose activities that everybody can participate in and enjoy at least moderate success at.

When our families pursue fitness together, we benefit in other ways, too. Your kids will remember and treasure family camping trips, going swimming together, and having family snowball fights.  You’re building good health habits and good childhood memories at the same time, and the whole family is having fun doing it.

Of course these are just a few suggestions of different ideas & activities which will need to be coupled with other health strategies such as: a sensible diet (low fat – high fiber) and an overall commitment to your plan to get a maximum benefit from your family’s wellness initiative.  Have fun, and be safe! r2@rtothepowerof2.com 

RR