With the hectic schedules of today’s families, it seems like there is rarely extra time for physical activity.  However, David Marshall, M.D., Medical Director of the Sports Medicine Program at Children's Healthcare of Atlanta, recommends that families plan time for activities to make sure they are added to the daily routine.


Here are some family-friendly outdoor activities recommended:

• Family walks – brisk, lasting 20-30 minutes. This provides the daily recommended 20-30 minutes of moderate physical aerobic activity.
• Biking – benefits similar to walking
• Hiking – benefits similar to walking and biking
• Soccer – provides aerobic activity and gives personal satisfaction of acquiring and improving on new skills (i.e. running, jumping, kicking, throwing, etc.). This also teaches the young athlete teamwork and sportsmanship.
• Gardening – a fun way to teach the importance of daily care/maintenance and to learn about healthy eating. In addition, the family can get satisfaction in eating the “harvest.”
• Golf (if kids are old enough) – provides aerobic exercise and introduces children to a life-long activity.
• Orienteering – fun, different activity that introduces kids to maps, compass, directions, distance, etc.
  
  
  Benefits of Physical Activity:
  
  
• Physical benefits include a decrease in the risk of obesity, heart disease, diabetes and high blood pressure for all age groups.
• Mental benefits include appreciation of outdoor fun, nature, scenery, sunlight and fresh air. Hopefully kids and families will begin to look forward to outdoor activities rather than a new video or computer game.
  
  
  Health and Safety Considerations for Outdoor Activities:
  
• Apply sunscreen liberally with SPF 30 or higher. Try to avoid direct sunlight during peak hours (10 am – 2 pm). Wear a brimmed hat.
• Apply insect repellant if in or near wooded areas. Check for ticks at night if in wooded areas.
• Use appropriate safety equipment such as bike helmets, padding, shin guards and life vests (if around water).
• Wear bright, reflective clothing for nighttime activities.
• Carry a basic first aid kit with a flashlight.
• For overnight activities or trips, tell a neighbor where you are going, the location of the trails and when you expect to return.
• Always carry a cell phone with a charged battery.
• Carry walkie-talkies for hiking and orienteering.
• Stay hydrated. Water is best if the activity will last an hour or less.
• For activities lasting over an hour, try to drink a beverage with sugar or carbohydrates such as a sports drink. Before the activity, drink until no longer thirsty plus another 8-12 ounces. During the activity, drink 6-8 ounces every 20 minutes even if you are not thirsty during scheduled breaks. Once you feel thirsty, you are already mildly dehydrated.
• Monitor the weather conditions the day before and the day of the activity. If there are thunderstorms in the area or you see lightning and thunder within 30 seconds, seek shelter such as a metal car, building or provided storm shelter. NEVER hide under a tree or use a phone with a wire. If you are caught in a open field with lightning, crouch or squat down on the balls of your feet to get low and to minimize your contact with the ground and place your hands over your ears.
  
  
  

To view more pages published by Coleen Lou click here.