MyShockerHealth Newsletter: Issue 18

Move More, Together

By Erica Edwards, APRN, FNP-C

You are working, going to class, and managing your household, so you don’t have time to exercise, right?
If you have kids, it can feel even harder to find the time (or the energy). But moving our bodies is one of the most basic forms of self-care, and it is easier to feel more energetic when we move and stretch. Adults should aim for at least 150 minutes of moderate-intensity physical activity each week, plus muscle-strengthening activities on two or more days

You don't have to choose between spending time with your children and being active. Family movement counts! Even 10 - 20 minutes of active play each day can improve physical health, boost your mood, reduce stress, and create lasting family memories. Instead of thinking of it as "exercise," think of it as quality time.

Simple Ways to Get Moving Together
Try one of these fun activities with your kids:

• Have a family dance party with everyone's favorite songs.
• Play tag, freeze dance, or a game of frisbee at the park.
• Kick around a soccer ball, shoot hoops, or play pickle ball.
• Ride bikes, scooters, or walk together around your neighborhood.
• Visit a local playground and join your children as they climb, swing, and explore.
• Create an obstacle course in your backyard or living room.
• Go on a nature walk or scavenger hunt.
• Roughhouse! Play a competitive game of “take off each other’s socks”
• Try animal walks like bear crawls, crab walks, or frog jumps.
• Take turns leading a family fitness challenge with jumping jacks, yoga poses, or silly movements.
• Follow an online family workout or yoga class together.

Make Everyday Activities Count

Physical activity doesn't have to happen at the gym.

• Park farther away and enjoy the extra walk.
• Walk/pace while talking on the phone. Work standing whenever possible.
• Push a stroller on a brisk walk or light jog.
• Walk or bike to nearby destinations when possible.

Strength Training with Little Helpers

For parents of younger children, your little one can be part of the workout:

• Hold your toddler while performing bodyweight squats or lunges.
• Turn push-ups into a game by giving high-fives between repetitions.
• Let children safely join you during stretching or yoga.

Why It Matters

Regular physical activity can help reduce stress, improve mood, boost energy, promote better sleep, and decrease symptoms of anxiety and depression. Remember, every minute of movement counts and short activity breaks throughout the day add up. Being active together also helps children develop healthy habits that can last a lifetime, making everybody healthier.

So, what are you waiting for? Let’s get moving