ORMG Health Tips
Get Kids 
Active this Spring!
 
A sure sign of spring is warmer weather, so it's time to encourage the child in your life to get outside and do something active. Children who are physically active on a regular basis will reap enormous benefits. And, pair up spring fitness reminders with a review of healthy eating suggestions to be sure your child is in the best possible physical shape to be ready for summer.

How can kids be more active?
  • Move more. Try to get between 30 and 60 minutes of physical activity every day. Several 10 to 15 minute sessions of moderate activity each day add up.
  • Include regular physical activity into your daily routine. Walk as a family before or after meals.
  • Balance energy calories with activity calories. The energy you get from foods and beverages should equal the calories you burn in activity every day.
  • Increase household activities (e.g., walking the dog, dusting, vacuuming, gardening). These activities are good ways to burn calories.
  • Include an activity like hiking or bike riding when you go on vacation.
  • Make playtime with your family more active by shooting hoops or walking to the park.
For more information, visit familydoctor.org.
 
What Can You Do 
as a Parent?
  • Be good role models, kids imitate their parents' actions, so adopt a healthy lifestyle and make exercise a priority. Talk positively to your kids about exercise and encourage them to maintain their fitness efforts.
  • Play together. Take your kids to the park, kick a ball together, and teach them to swim or fly a kite. Socializing with your kids will boost their self-esteem, which makes it more likely they will remain active in their adulthood.

  

  • Plan for all eventualities. All of us have made excuses at some time for why we can't exercise and stay fit. Overcome your excuses with a plan. If it's pouring outside, move your training inside.  If you're too tired, make that an extra reason to get active as exercise boosts energy levels.
  • Make exercise accessible. Instead of purchasing video games, give your kids exercise equipment.
  • Make it fun. Fun and creative exercise programs are more likely to get your family involved. 
For more information, visit nestle.com.
They have to 
move it, move it!
  • Any games where kids are moving are great ways to stay physically active.
  • Kids have their favorite TV shows and video games, but too much of those are bad for their health. The more they watch TV or play video games, the less physically active they are. Limit TV and video games to no more than two hours a day.

  

  • Water is your child's friend. The harder and longer they work out, the more they need to hydrate. Since 70 percent of their bodies are made of water, make sure they replace whatever water they sweat out after each workout.

  

  • Mix it up and keep it fun. Bodies can get used to an exercise. Encourage your child to try a lot of different activities and sports to keep their bodies guessing and to improve their fitness.

  

  • Break it up. As long as kids' physical activity adds up to at least 60 minutes, they're are okay.
For more information, visit heart.org.
 
Watch the Video:
 
Click the image below to watch a fun and easy 25 minute workout for kids on from fitnessblender.com 
 

How much physical activity do children need?
As mentioned above, children and adolescents should do 60 minutes (1 hour) 
or more of physical activity each day.
 
This may sound like a lot, but don't worry! Your child may already be meeting the Physical Activity Guidelines for Americans. And, you'll soon discover all the easy and enjoyable ways to help your child meet the recommendations. Encourage your child to participate in activities that are age-appropriate, enjoyable and offer variety! Just make sure your child or adolescent is doing three types of physical activity: Aerobic Activity, Muscle Strengthening and Bone Strengthening. 
 
What do you mean by "age-appropriate" activities?
 
Some physical activity is better-suited for children than adolescents. For example, children do not usually need formal muscle-strengthening programs, such as lifting weights. Younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym or climb trees. As children grow older and become adolescents, they may start structured weight programs. For example, they may do these types of programs along with their football or basketball team practice.
 
For more information, visit cdc.gov.
 
"Fitness and exercise are important for children. Starting them on the path early in life will help them stay active as adults," said Dr. Joseph Chavez Carey, Board-certified Family Medicine Practitioner and Interim Medical Director of Primary Care for Orange County at 
Orange Regional Medical Group. "If additional encouragement is needed, your family doctor is your greatest ally."
Visit our website for more information on 
Orange Regional Medical Group's Primary Care.
Orange Regional Medical Group 
MONROE
(near Stop & Shop)
475 Route 17M
Monroe, NY 10950
(845) 333-7830
MIDDLETOWN
75 Crystal Run Road, Suite 135
Middletown, NY 10941
(845) 333-7575
This message brought to you in partnership
with Orange Regional Medical Center.


ORMG
 A member of the Greater Hudson Valley Health System
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Orange Regional Medical Center | 707 East Main Street | Middletown | NY | 10940