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October 4th Is Walk And Bike To School Day

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Times Do Change

As a parent have you ever heard your grandmother or grandfather say to you, “Why when I was a kid, I walked to school every day, all year, in the rain, blizzards, and hot sun and it did not kill me?”

Walking or biking to school is excellent exercise and good for the kids to do at least once in a while.

This October 4th is not a new idea. This idea formed over 20 years ago with the sole purpose of celebrating health and the benefits of walking or biking to and from school for individual students. Instead of using a vehicle to and from school, students are given a chance to participate in active transportation to and from school on this day anually.

At any rate, October 4, 2017, is now set aside internationally, yes internationally, as a day where children are encouraged to walk or bike to school. This event is recognized globally by over 40 countries including the United States and Canada. Check with your school to see what events and surprises your school planned for October 4th.

So parents, if you do not trust the world we live in, and with good reason, maybe you can fulfill this day by walking or biking along with your child to school. If your school has individual plans, you will not want to miss the excitement with your family in attendance.

After all, this event is set in place for some reasons, such as,

  • Good exercise
  • Parents get outside with their children and teach children about pedestrian and bicycle safety
  • Reduces the amount of cars on the road and at schools
  • Helps to bond families, children, the community, and the school together
  • Preserves the environment
  • Enhances healthy lifestyles

It is a proven fact that children who walk or ride a bike to school and are physically active before the bell rings for classes are better prepared for class, they perform better in class, behaviors improve, and attention is improved.

Jump On Board and Enjoy This Special Day

Some schools plan to have students register for this event and inform parents, students, and the community through banners, flyers, information sent home, and in local newspapers.

There are many different things various schools do such as planning photo shoots with students, parents, and school staff.
Some dedicate the whole day to fitness and wellness. Schools may host bar-b-ques, picnics, or potlucks promoting nutritious food choices.

Some schools designate the whole month of October with weekly activities set aside

Thousands of school districts report that every year, there is an ever-growing interest and participation on October 4th by parents and children from a 20-year-old idea, made possible by school principals, physical education instructors, and teachers gladly promoting this event every year.

How do Communities Participate?

  • Children travel to and from school in groups or with parents
  • Choosing safe routes to and from school
  • Walking or biking on designated crosswalks
  • Utilizing crossing guards
  • Walking or biking on streets where speeds set lower
  • Walking or biking on sidewalks where there is less busy traffic
  • Instituting frequent information to the community so people who are diving can be made aware of the importance of October 4th and be ever-mindful of more children walking or riding bikes on that day

Set October 4th aside on your calendar to get outside with your child and get some fantastic exercise in the crisp and lovely fall colors. October 4th is the day you leave your car at home and walk or bike to school with a family.

 

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Getting Active With The Whole Family

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Balancing Work and Family Fitness

In today’s society, both parents work. The reason for this comes out of the necessity to bring in an adequate amount of money to meet debt demands. A mother and father are the first to express concern about making the time to balance the needs of the family while balancing the budget and having the time and energy for both.

Set a Good Example for Your Kids

If you are a parent, you need to remember that your children learn by the example you set. Children are keen on observation and follow what parents do and say.

For example, if you are a couch potato in any spare time you have, your children are going to spend more time sitting, gaming, watching television, and take up more inactivity outlets.

This generation is full of electronics that grab the interest and attention of children everywhere. It seems as though all kids want to do is play with their electronic gadgets.

These sedentary activities do bodies no favors. Learn to limit your children’s time on television, kindles, iPhones, computers, and gaming consoles. Children these days love to be told to “Go to your room.”

Everyone Has 24 Hours in a Day

If you are a parent, you are the ones to instill in your kids the importance of physical fitness. Everyone has 24 hours in a day. The clue to making the time for physical fitness with the kids is how you schedule your time.

Allowing one hour out of 24 hours a day for moderate to vigorous activity every day helps all family members remain healthy and keep weights within a reasonable range. This time also allows for bonding time for parents and children.

This one hour allows for your kids to learn how important physical fitness is to you and your spouse. The kids may not want to comply, but once they do they will not know where the hour went and wanted more.

Do as much as you can outdoors. The fresh air is invigorating and gives parents and children a healthy appetite for all of the healthy foods you fix.

If you are at a loss for ideas, there are plenty of ways in which you incorporate one hour of fitness with the kids.

Some Family Activity Examples

  • Hiking on a nature trail
  • Biking
  • Team sports
  • Walking
  • Go bowling
  • Play a game of tennis
  • Play tag
  • Take the kids for a game of miniature golf
  • Fly a kite
  • Go sledding
  • Cross-country ski
  • Take the family for a swim, winter or summer
  • Play ball
  • Jump rope
  • Lawn care, garden, and pulling weeds
  • Rake up leaves and jump in the piles
  • Plan a room where you can, and your kids can build a workout room on inclement weather days.

Do not allow your children to form bad habits for exercise and eating.

When there is something as important in your life as physical activity for one hour a day, many things can obstruct your plans. These obstructions can come in the form of,
emergencies, work, deadlines, and unexpected visits from family and friends to mention a few.

You must meet your unique obligations so just rearrange your schedule and fit it in or spend extra time the next day doing what everyone loves to do in the way of exercise such as biking two hours instead of one hour.

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Healthier Eating

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Your Health is Your Responsibility

Deciding to eat healthier and making wiser food choices is a personal choice you alone must make as no one else can make this decision for you.

Never before has America seen the level of obese people as there are in today’s society. If you are over 30 your ideal body weight you are considered obese, a hard word to admit. If you are over this 30, your weight you are considered to be “Morbidly Obese.” There are many reasons for our obesity problem, but the bottom line has to do with making the right food choices for the rest of your life, a lifestyle change.

To eat healthier means to eat all the food groups in appropriate amounts and leaving the table feeling sufficiently full, meaning you do not exit the table with a “stuffed” stomach.

  • Eating healthy has absolutely nothing to do with any diet.
  • Eating healthy is a healthy state of your mind.
  • Eating healthy is a lifetime is your commitment for lifestyle changes
  • Eating healthy never constitutes eating even healthy foods until your seams split in your clothes.
  • Eating healthy means eating appropriate amounts of healthy foods.
  • Eating healthy never ends as long as you live

Eating healthy means a better blood pressure, decreasing risks for heart disease and diabetes. You reduce the chance of other diseases due to obesity. You have better chances of keeping your weight within an appropriate range for your body type and age. Keep your weight healthy by eating properly size meals.

What Does Healthy Eating Constitute?

  • Whole grains
  • Fresh or frozen fruits and vegetables
  • Fresh chicken, turkey, fish, eggs
  • Eat less red meat, two to three times a week
  • Dairy
  • Fats
  • Natural sugars
  • Avoid eating white such as white flour, white sugar, and too much salt

Necessary Food Groups Every Day

Whole Grains

Whole wheat bread, pasta, and cereals without sugar content. Make sure the label reads, “Whole.”

Fruits and Vegetables

These foods add many vitamins, minerals, and fiber to your diet. Eating these groups is better than drinking 100% fruit juices

Proteins

Healthy proteins include limited red meat, chicken, turkey, fish, eggs, beans, nuts, soy

Dairy

Adds needed calcium to the body for healthy teeth, bones. Examples include low-fat yogurt, cheese, and milk

Fats

The body requires some fat each day. Avoid saturated fats and turn to unsaturated fatty foods, for example, oily fish, and avocados. Healthy fats are necessary for healthy joints, hair, and skin.

Sugars

Sugars are contained naturally in some foods like fruits. Avoid white sugar, high fructose corn syrup and anything that relates to sugar (read food labels.) Too much sugar will help you gain weight; increase the risk for heart disease and diabetes. Too much sugar puts you at risk for other diseases.

You Can Manage Your Food Groups

Control your meal portion sizes depending on your age, and activity levels.

Eat fresh or fresh frozen foods and avoid canned foods that contain hidden sugars, and hidden sodium.

Eat foods by baking, broiling, grilling, steaming.

Avoid

  • Avoid processed foods
  • Avoid frying foods
  • Avoid overcooking foods
  • Avoid candy, cookies, cakes, pies, ice cream
  • Limit alcohol
  • Stop smoking
  • Avoid salt and replace with herbs and spices

It takes a bit of common sense to eat healthier. Eating healthy is not a complicated matter or restrictive. If you eat foods from mostly plant sources like fresh or frozen vegetables, fruits, whole grains and strictly limit your processed food choices, and red meats, you are feeding your body healthier.

Add to your healthy lifestyle, eating a doctor approved, daily exercise routine.

 

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