Five Lifelong Fitness Workouts for Your Family

Walking

Whether you walk outside accompanied by birdsong, or inside to the rough and tumble strains of the “Chicken Fat” song, walking and ordinary calisthenics are sufficient to start you and your child on the path to a slimmer, trimmer, more alert self. Walking speeds up your heart and burns fat without straining muscles or overexerting joints. The only special equipment you need is a good pair of well-fitting shoes. Shoes should fit snugly across the arch and at the heels. Feet should move in line with the shoulders, with as little “cross motion” as possible. That is, you should not be placing your feet or swinging your arms across your body as you move forward. Arms should be bent slightly at the elbow and swing either with or opposite the forward foot.

Choose a walking route that is away from traffic and other hazards such as dogs, large concealing shrubs, etc. Be sure to stretch before and after your walk. Vary your route to keep yourself from getting bored. Vary your pace as well. Be sure your route has both flat and uphill portions.

Set a particular distance or time to walk each day. If you use a set distance, walk it fast one day, slow the next. Increase your speed each week until you can do that particular distance without feeling tired. Then increase your distance again. If you use a set amount of time, increase your speed and distance until you are able to go at least half as far again as you used to walk.

Calisthenics

In 1961, President Kennedy challenged American students everywhere to become more fit by engaging in calisthenics. “Chicken Fat,” a fun song by the great Robert Preston of “Music Man” fame, urged students through a series of toe touches, sit ups, twists, bends, pushups and lunges designed to get their bodies into motion and energize their minds. Precursor to the aerobic exercise craze of the eighties, “Chicken Fat” was used to prepare students for the President’s Council on Physical Fitness Test. This song was still in use in many physical education programs well into the late seventies.

Namaste Yoga

Combining relaxing, slow movements with full body stretch, Namaste yoga refreshes mind, body and spirit as it builds core strength and balance. Fit TV airs daily episodes of Namaste yoga, combining easy to follow poses in workouts that begin with the easiest poses, such as Child, Downward-Facing Dog, and plank, and work up to the Warrior poses and Side Planks.

Core Workouts

By now, everyone is aware of the benefits of building a strong core: the muscles, tendons, joints and ligaments of the trunk, abdomen, and back. Core exercises are done with and on a Swiss ball, and usually include light hand weights as well. Spark People, a free online fitness resource, has a fitness plan generator which includes a core workout with live motion demonstrations of the proper form for each exercise.

Tai Chi

Tajiquan, or Tai Chi, is a martial art whose movements are nearly identical to Kung fu. The difference is, in Tai Chi these movements are performed slowly, in meditation, almost appearing to be a form of dance. Groups all over the world meet outdoors in local parks or indoors in community buildings to meditate, practice their balance, and refine their forms.
Tai Chi is great for people with range of motion problems, and is particularly beneficial to individuals with autism spectrum disorders. Check with the Taoist Tai Chi Society for class schedules, or schedule a demonstration in your community center, school, or adult care facility.

Incorporate these five activities into your fitness plan today, and see how much more you are able to do as you improve your flexibility, strength, and ability to meditate.

Resources

Video Workout: Chicken Fat Song
http://www.youtube.com/watch?v=oJ3GyMUScUA

NetFit: Warm ups and Stretches
http://www.netfit.co.uk/stretching.htm

Fit TV: Namaste Yoga
http://fittv.discovery.com/fansites/namaste/namaste.html

Video: 24 Steps Tai Chi Warm Up
http://www.youtube.com/watch?v=40GjXJT1bWs

Spark People Fitness Plan Generator: Core Workout
http://www.sparkpeople.com/resource/fitness_plan_generator_details.asp?ID=29