1bestof: kids

For many people, children can be a great motivator to lose weight and get fit.

Whether you want to be a healthy role model for your children, or you just want to be fit enough to chase them around the playground, kids’ endless energy can inspire you to get moving and get more energy to keep up with them.

Plus, when you are active with your children, you are setting a good example to be healthy and exercise.

Here are five ways you can get some exercise in while you’re playing with – or chasing – your children.

Use the Playground as Your Outdoor Gym

It's easy to sit on the bench and watch the little ones play on the playground, but it’s more challenging to get in a workout while they play.

Use the monkey bars for pull-ups, use the bottom of a slide for triceps dips, or get on the ground for some push-ups. You don’t need fancy equipment to strength train – your own body will do just fine. So make the most of the time at the playground and get moving.

Invest in a Jogging Stroller

Can’t get a sitter to watch the kids while you work out? Take the kids with you!

Unlike the plastic wheels in a typical stroller, jogging strollers have air0filled tires, which means they are easier to push during a jog – even on a mulched trail in the park or a gravel walkway.

They are also easier to direct and have safety features like a brake strap and reflectors built into their design so you can feel safe walking and jogging with your baby.

Some areas even offer special “Stroller Workout” classes at local parks that incorporate the baby jogger (and your baby) in the workout. Check your local parks’ websites to see if they are offered near you.

Play!

Sure, it sounds simple, but you can get a great workout playing soccer, basketball – even tag – with your kids. Or take out the bikes for a family bike ride. Kids not old enough to ride on their own? Push them in a tricycle, or help them learn to ride their own bike.

Aim for at least 30 minutes of cardiovascular exercise to get the biggest benefit - even if it means you’re “It” for the duration of the game.

Dance

There is nothing wrong with an impromptu dance party in the kitchen with your kids! While you dance your way through a workout, make sure to incorporate some squats, lunges and core moves to ensure you’re working out your entire body.

Use Your Kids as Weights

Like any weight, kids can help you strengthen your muscles! Put your baby in an over-the-shoulder carrier and go for a walk, or do some simple leg lunges and squats. You’ll need the strength when he gets bigger and you’re lifting him in and out of the crib.

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Will your children inherit your weight issues?

Today’s parents have many challenges before them. Many work full time, maintain a home and choose the best schools for their kids. In many families, the daily “to dos” and time management challenges can make eating healthy and exercising a low priority.

Studies have shown that overweight parents often have overweight children. The health risks associated with being overweight are passed down through generations.

While most parents understand that the best healthy habit they can give their child is to lead by example, parents often struggle to do this when it comes to eating healthy and exercising regularly.

Here are some ways you can be a healthy example for your family. Chances are, if you lead, they will follow.

Make time to sweat

Many parents report they rarely have time for themselves or to focus on their own health. They are busy working, taking kids to activities and helping with homework. But, if parents take time for themselves, they are showing their kids it’s important to focus on “me time,” too.

“Regular exercise is a great way to help control your weight. It also can improve other areas of health, relieve stress and improve sleep”” says David B. Sarwer, Ph.D. associate professor of psychology and director of Penn’s Stunkard Weight Management Program.

Stop negative self-talk

While you might not be convinced your kids hear everything you say, chances are they are watching you, the way you treat yourself and the comments you make about your weight.

“For many moms, it a struggle to engage in healthy behavior and not share their frustrations with family members. However, using words like ‘diet’ and ‘fat’ are not the best words to use in front of children and adolescents “ says Dr. Sarwer. “But many kids – especially girls – hear those words from mom and internalize that negative self-talk.”

Instead, make a commitment to living well because you want to be healthy and strong – not because you are “fat.”

“Eating healthy isn’t just about losing weight, it’s about adopting a new lifestyle to keep yourself as healthy as possible for both you and your family,” says Dr. Sarwer.

Make family time active

After a long day, it’s hard to get motivated to do anything more than put dinner on the table and hang out in front of the television. Instead of falling into this cycle, commit to doing an activity together after dinner or plan trips out that involve exercise.

“The spring time is a great time to get outdoors and get moving,” says Dr. Sarwer. “It’s a busy time of year for charity walks and 5k races, and a great time to start spring sports.”

Or, take the kids to the park, get out the bikes for a family bike ride, or plan a game of old-fashioned tag.

“Even dancing around the house for 20 minutes to your favorite music can be great exercise” according to Dr. Sarwer.

Get cooking

Kids love to help out – especially in the kitchen. Take their interest as an opportunity to teach them about food, food groups and planning nutritious meals.

“Make your meals colorful with lots of vegetables,” says Dr. Sarwer. “Try to have a variety of lean meats and fish throughout the week and let your kids take part in meal planning for the whole family.”

Cooking with kids can be fun, rewarding and provide a lesson that lasts a healthy lifetime.

Do you lead your family in healthy eating and fitness? What do you to do keep your family fit?

Get more information about weight-loss surgery at Penn

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At this free session, you will learn more about weight loss surgery at Penn, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free event here.