Move It Monday: Fun Family Fitness

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From our friends at #MoveItMonday

The sound of the wind rustling through branches, the sight of moss crawling over tree stumps, the sweet smell of fallen leaves after a fresh rain: There’s magic in the woods… but you’ve got to go find it.

Make this Move it Monday an afternoon of exploration with a family nature walk and scavenger hunt through the forest, public park, or even your backyard. Children of all ages are drawn to the adventure and endless intrigue of the outdoors, but incorporating a scavenger hunt will keep them moving and engaged (and well behaved).
Don’t know where to start? Click here.

Move It Monday: Fun Family Fitness

fun family fitness

From our friends at the Monday Campaigns:

It’s Saturday morning and the kids have just wrapped up cartoons and polished off their cereal.

And now they’re restless.

But what’s a parent to do when they’ve got a couple of little ones bouncing off the walls? Instead of trying to get Chris and Sally to sit down to a puzzle, board game, or art project, use family game day as an opportunity to get everyone moving.

We’ve picked some awesome Move it Monday actives to help the kids expend all of that excess energy: No iPad, X-Box, or television required!

Build an Obstacle Course
Let your imagination (and children) run wild with an obstacle course. Shift around the furniture, throw in some pillows, create some corridors, and send your kids on a fun journey through the house and into the yard. Need some inspiration? Consider adding in a puzzle half-way through the obstacle course or make a section that requires kids to crawl, hop, or wiggle their way through to the end.

Wacky Races
Go beyond the typical running race and introduce your kids to some cool and funky variations. Three-legged and wheel barrow races are always a hit, but you can also add in a crab walk, hop scotch, jump rope, or soccer ball to ramp up the fun. The more creative you get, the more captivated your audience.

Family Freeze Tag

This activity is perfect for a bigger group and a spacious backyard. Freeze tag is a classic, but the comradery necessary to rescue your frozen teammates can get even mom’s and dad’s adrenaline pumping. The stopping-and-starting of freeze tag allows you to exert a burst of energy — and then rest. In case you’ve forgotten, here’s a refresher on the rules: One person is “it” (they do the tagging); everyone else runs around until they are tagged. Once tagged, you remain “frozen” with your legs set wide apart until another player crawls through them, which unfreezes you. The game finishes when all players are frozen (or the “it” gets too tired).

Freeze Dance
If you’ve got a lot of kids to entertain, there’s nothing better than a groovy game of freeze dance. Put on some pop hits, grunge, gospel, rock, rap, Disney tunes, or whatever other music you fancy and start dancing. When the music is stopped (someone will have to be the DJ), anyone who is still moving is out. The last person standing wins!

Move It Monday: Fun Family Fitness

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Happy Healthy Monday from our friends at the Monday Campaigns!

There’s nothing like a little friendly competition to bring the family closer. So why not turn your plain-old, ordinary exercises into a family fitness challenge.

Experts recommend individuals spend at least 150 minutes per week exercising or being active, so we’ve compiled a list of exercises that can easily be converted into fitness challenges for you and the whole family to do together. Completing one or two of these challenges a week will help you satisfy that weekly workout requirement. Group challenges inevitably motivate you to push yourself a harder, and they can even help you squeeze out an extra rep (or two or three).

The cherry on top is that these fitness challenges don’t require any hardcore workout equipment; all you need is maybe a few chairs, some floor space, and a few willing participants.

Check out five of our favorite challenges.

Healthy Monday: Make Happiness Go Viral

Happy Healthy Monday from our friends at The Monday Campaigns!

As the weather gets a little colder, the days get a little darker, the stress of assembling a flawless Thanksgiving meal creeps a little closer, it becomes even MORE important to send positive vibes out into the atmosphere (and beyond).

Research shows that it only takes one good deed to change a person’s afternoon, day, week, month, or lifetime. A kind action reverberates beyond your immediate social circle and can impact the lives of people you may never even meet.

The same is true when a kind or positive post is shared on social media.

See how you can help us make happiness go viral today.

Healthy Monday: Stay Safe while Exercising in the Dark

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From our friends at The Monday Campaigns:

It’s dark and you’re jogging along the side of the road. All you can think about is summiting that final hill.

And then it happens.

A car speeds by just as you’re reaching the crest. The driver doesn’t see you; you don’t hear the roar of the motor. Fortunately, the car narrowly whizzes past you.

As the clocks turn back and the days get shorter, exercising outdoors becomes more dangerous. To avoid any new potential hazards, we’ve compiled a list of safety tips for working out at dusk, dawn, and every time in between.

Move It Monday: Weekend Walks

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From our friends at #MoveItMonday!

Walking isn’t just a weekday activity. Weekends are a great time to go for a walk. For starters, you don’t have things like work and picking up / dropping off the kids consuming huge chunks of your day.

You also have the time to go for a walk at location that isn’t near your home or office.

See our ideas for a weekend walk.

Healthy Monday: Ease Stress Through Empathy

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From our friends at the Monday Campaigns:

The practice of cultivating empathy — or stepping into somebody else’s shoes — enables us to become more attuned to other people’s feelings and perspectives, especially when their points of view are different from ours. This not only helps others to feel supported, it ultimately benefits our own lives by strengthening our relationships and inspiring collaboration, whether at home or at work.

To reduce stress, find greater meaning in your activities, and strengthen your bond with colleagues and acquaintances try this simple empathy practice.

Schedule a Lunchtime Stroll

move it monday

From our friends at #MoveItMonday!

Studies have shown that a lunch hour stroll can leave one feeling more positive and enthusiastic. And we know that workers who are more positive and enthusiastic are more productive. If we use the algebra logic we all learned in school: if A=B and B=C, then A=C, then we can deduct that a walk at lunch can increase your productivity.

Most people suffer a drop in energy and work output in the afternoon hours. A perfect remedy is a mid-day walk.

See our tips for fitting a walk into your lunch break.

Destress Monday: Take a Walk on the Calm Side

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From our Friends at the Monday Campaigns:

You don’t always need heavy equipment or a gym membership to exercise. If you need to destress from work, school, or just life in general, take a walk. Walking can reduce your chances of problems with blood pressure, obesity, depression and heart disease long term.

Walking can be a group activity, too. That’s where the Monday Mile comes in. Grab some friends, family members, or co-workers and go for a 20-minute walk together. If you need more convincing, here’s why you should make this Monday’s activity a group walk:

Pick your partner: You have flexibility to choose your walking buddy, so ask anyone from your children to your grandparents. You and your parents can set the pace and intensity and still get reliable exercise.

You can go wherever you want: Schedule your 20-minute walk wherever works best for you, whether it’s at your office with co-workers or down the street with your family. Bonus points if you walk outside, which has been linked to reducing stress. Each location has their own challenges so that your walks stay fun, and your group can enjoy a variety of sites along the way.

Keep yourself motivated and social: Walking is more than just an chance to stay or get into shape. It’s a chance to catch up with people you care about and motivate each other to prioritize your physical and mental health. Staying social is a great way to relieve stress and you can use this time to discuss big life events with your walking partner(s).

Stay active: If you don’t have time or money for a gym membership, a 20-minute walk will keep your heart pumping and your brain focused. This is an opportunity for you and your group to stay active, and, if done consistently, walking is a great way to reduce long-term, stress-related health issues.

Download the free toolkit “Start a Monday Mile in your Community” today so that you can use the next Monday to get stress out of your life, make walking fun, and keep your bonds strong.

Move It Monday with a Mini Exercise

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From our friends at Move It Monday:

Happy #MoveItMonday!

You probably know you need to exercise. What you probably don’t know is how to squeeze the time it takes to exercise into your schedule. For the next four weeks, we’ll be taking a look at easy exercises you can do at work (or anywhere for that matter) that can be performed in very little time. Research shows that small bouts of exercise benefit your health, so check in every Monday for the next four weeks to learn about a new mini exercise you can try.

This week we’ll show you how to perform a Glute Stretch.