Getting your family active

Summer break, a time when your kids are home all day bored and driving you nuts. You have less time for your own health and wellness and you’ve been turned into an entertainer for little ones.

But, what if there was a way to stay active and get your kids active as well?

First, you can make a mini boot camp for your kids, get them running for 20 seconds, a minute’s rest then do some squats, rest and finish with some star jumps. Before you know it all of you have had an intense 20-minute workout and they’ll be ready to rest.

Second, a simple family walk can help wear them out. Try and get them to find and identify wildlife or plant life. Get them interested in geography and maps as well by finding a local trail to follow. This will help expand their appreciation for the outdoors and nature.

Third, if it’s raining just have a dance-off in your house. Put on their (and your) favourite music and see who can dance the best!

There are also other exercises such as jump rope, hide & seek and more structured classes such as karate or judo which will help burn all that excess energy.

So, just because the kids are home during the summer, doesn’t mean you can’t stay fit and keep them healthy as well.

Stay strong while on holiday

Two words you don’t want to see together, eh.  You’re on holiday, right? And who wants to spend all day in the gym when you can spend it at the beach or by a pool?

You’re right. You shouldn’t spend a whole holiday exercising if you’re meant to be relaxing. So, the best option is to choose short high intensity workouts (HIIT).  They can be done in a hotel room with little space, require no equipment and should take less than twenty minutes. There are a variety of HIIT programs on the internet, so you’re spoilt for choice. You can alternate running in place, squat jumps and push ups to get a whole-body workout in your hotel room.

You can also include normal holiday activities such as swimming and cycling. Instead of taking a taxi or car somewhere, why not ride a bike (if it’s safe, of course). Or have a brisk swim in the morning at the pool, or in the sea?

There’s no need to spend all morning in a gym or on a long run (unless you want to) when you can incorporate fitness into your holiday with little to no disruption.

Obviously, on holiday you may be eating more than normal, and you shouldn’t feel guilty if you splurge a little.

Keeping your fitness up during a holiday means you’ll have more energy and feel better during and afterwards. You don’t need to do it every day, only a few times in the week to reap the benefits.

If you would like to know more about sports injuries or injury prevention please email me at sara@prestigesportinjury.co.uk

Moderation is the key

We’ve all heard the term. But what does it really mean for every person?

Well, let’s start with exercise. According to Public Health England every adult should get 150 minutes of moderate activity a week in sessions of 10 minutes or more. This includes brisk walking and cycling. If you prefer a higher intensity exercise such as running 7 5minutes spread across the week is also suitable. They also suggest strength training at least 2 days a week. This is the bare minimum we, as adults, should be doing to stay healthy.

Many of us don’t hit those guidelines and some of us will go well over them. Moderation is key. If you don’t do enough you’re not reaping the benefits and if you do too much, without working up slowly, you can over train and make yourself fatigued and unwell.

Next is food. Now anyone who knows me knows I love food. However, even I know I can’t eat donuts every day. Yes, I can indulge a little (not go crazy and over eat) on the weekends or at some point during the week. But, I shouldn’t be indulging every night. Nutrition is individual and if you are seeking help finding exactly what you should be eating I advise to find a qualified dietician to help you. Public health diet guidelines are not specialised per the individual and I highly doubt I could get away with eating 2000 calories a day and not put on a substantial amount of weight.

Aps such as My fitness Pal can help you track what you eat and how much you burn exercising. It’s not perfect but it is an easy way to start tracking your diet, be honest! It is important to see what you’re eating so you can make positive changes without feeling starved or denied your favourite foods. You shouldn’t feel guilty if you spurge occasionally.

Finally, recovery. Many people training for events don’t focus enough on their recovery. They train and train and train until they make themselves ill. Sleep is an important factor is recovery. But once again, in moderation. Sleeping less than 6 hours and more than 10 hours of days can have negative health implications. And if you’re training for a difficult event, you can always add a short 30-minute nap during the day, after a training session.

In summary, there is such thing as too little or too much of a good thing! Keep going in moderation and keep up the healthy living!