How Much Are You Walking?

We've always been strong advocates of walking and the use of pedometers, to help you gauge daily physical activity. Pedometers are inexpensive and very helpful. Check out this article published by the NYTimes: 

"Americans are thousands of steps behind other countries when it comes to daily physical activity, according to new research that used pedometers to measure movement.
The study tracked the steps of 1,136 adults around the United States who wore pedometers for two days in 2003. The results were compared to similar pedometer studies in Switzerland, Australia and Japan. The data collected showed that Americans, on average, took 5,117 steps a day, far short of the averages in western Australia (9,695 steps), Switzerland (9,650 steps) and Japan (7,168 steps). The findings were published in the October issue of Medicine & Science in Sports & Exercise.
The fitness gap detected by the pedometer studies is equal to about 30 to 40 minutes of walking each day. One mile of walking covers about 2,000 steps, researchers say. The health community typically urges people to take at least 10,000 steps a day to maintain good health, which is equal to about five miles of walking.
Although there are notable differences in the methods used to study daily steps in each country, the findings still strongly suggest that Americans are moving much less than people in other developed countries.
“It did surprise me that Americans were that sedentary,” said the lead author, David R. Bassett Jr., a professor in the department of kinesiology, recreation and sport studies at the University of Tennessee. “A person is typically considered sedentary if they take less than 5,000 steps per day.”
The study also showed that American men, with an average daily step count of 5,340, are moving more than women, who averaged only 4,912 steps a day.

Notably, the countries that reported high average daily steps also have lower obesity rates, ranging from 3 percent to 16 percent. By comparison, about 34 percent of adults in the United States are obese."

Source: NYTimes

If You Are a Runner or a Walker

Walking or running are great ways to exercise. Being able to walk to the grocery store, a cafe, or to see my friends is a great opportunity to burn calories and save resources (gas and money!).

We got an “all-terrain” type of stroller that works really well. It is a bit heavy to take on trips, but a great gear to have in the city. The wheels are big and wide, so riding it on smooth or rough pavements is a breeze. And the suspension keeps the little one comfortable anywhere. Its large canopy protects my son against rain or sun. I also keep a net and an umbrella in the pocket, in case of mosquitoes, or rain to cover myself. A diaper changer, when I remember, is also useful to keep in the pocket!

There are several brands available in stores, most marketed as running strollers. The one we got is from BOB, but overall look for “all-terrain” features (large wheels and suspension) and a long canopy for protection.

Family Bike Ride

Woohoo! Summer is here, and if you haven’t cleaned your bikes yet, you are missing a lot of fun.

Family rides are a very good exercise, and an awesome bonding experience. Bike trailers are great for kids, and some of them can even be used as a strollers. There are versions for different ages, and for two kids as well.

Bike extension versions work well, however you will need some practice before carrying your kid! If the child moves abruptly, or if the parent is not used to the additional weight, there is a potential to destabilize the bike.

Standard bike trailers seem a lot safer to me for younger kids, since they are lower on the ground, and the flexible hitches allow the trailer to stay upright in case the bike falls.

Whatever the version you choose for your family, get on the road while the sun is warm, and enjoy loads of family fun! Just remember to stay close, in case of diaper emergencies…

Daily Dose of Energy

Every day I raise my energy level with a great workout, a blend of fresh antioxidant fruits and positive thoughts. Well, at least I try! If time doesn’t allow for a great workout, I go for a shorter power walk.

Setting aside ten to fifteen minutes at night to relax my mind and meditate completes the cycle, and energizes my ability to maintain positive thoughts.

As role models for our kids, we have the duty to teach them self-motivation and the importance of taking good care of themselves.

Wikipedia defines self-motivation as the ability to “find a reason and the necessary strength to do something, without the need of being influenced to do so by another person. Working in a careful and consistent manner without giving up.” This precisely defines great personality traits that I want my kids to develop.

As busy parents, we often put ourselves at the bottom of our priority lists. Taking good care of ourselves is a great exercise but requires some discipline! Cultivating our health and mind can only bring positive results for the whole family. Definitely a win-win!

Kids are Bored? Golden Opportunity....

Some parents are always trying to keep their kids overloaded with stimulation to avoid boredom. Well, the truth is, some of them just need time for themselves, and keeping the kids busy is their way to go. I really can't blame them for that, what parent doesn't need some free time?

The point is, boredom is a golden opportunity to coach kids to develop creativity. Helping them learn how to turn it into useful time is a great exercise for life. What teenager or adult wouldn't benefit from that skill?

Boredom is really a blank canvass, and it is in our hands to either build constructive roadblocks, or waist it with fillers.

I guess when our kids are older and able to understand words, we can simply challenge them by asking what they are going to do about their boredom. But with a toddler, hummm...not that easy. What I've been trying to do is either lead Lukas to some physical exercise or sit him down and show new things to do with old toys, like this old handmade doll. Hopefully I'm leading him to a creative and active lifestyle.

Whew, who said it was going to be easy?

You've gotta get moving!

I hear so many people complaining about the lack of time to exercise. I just can't believe that anyone would ever wait for that moment in life when spare time is fully available to start being active. You have to make time, people!!

Exercising is incredibly important in life. Like brushing your teeth, it should be part of your routine, hopefully DAILY routine.

I remember when I was in college and also doing my internship at the same time, I would hit the gym at 5am. The following period of my life, when I was working full time and attending full time credits for my MBA. Boy, that was hell, but I exercised during my lunch break. Ok, I know I enjoy exercising, however my point is that if you are committed to a healthy lifestyle, you have no choice other than making time to exercise.

One important point is that exercising is like a relationship for life. You need to work on that, making sure it doesn't get boring, a burden! Do something that is pleasurable, fun, enjoyable! Have kids? Take that stroller out there and run or power walk with your kids. Can it get any more fun than that? That will teach your kids to enjoy being active too!
Get a pedometer and commit to 10,000 steps a day. It can't get any easier....

No excuses, please! ;)