“I think I can; I Think I can” This is not just a simple mantra repeated by the beloved Thomas the Tank Engine, but a simple form of self-talk that can transforms ones mindset and has the ability to influence everyday tasks and interactions.
Through 2nd Recess, we encourage children to live daily by the “3-P’s” – Patience, Positivity, and Perseverance. Although all equally important, having a positive mindset can assist in overall well-being both on and off the track!
So how can one alter their mindset to better achieve their goals?
The answer is simple! As influenced by ACE fitness contributor, Allison Hagendorf there are a few simple steps on can take to use the power of a positive mind-set in order to turn goals into reality.
Listed below each step is a kid friendly version:
Hagendorf, A. (n.d.). Why a Positive Attitude is the Most Powerful Tool for Reaching your Goals. Retrieved March 25, 2016, from https://www.acefitness.org/blog/5256/why-a-positive-attitude-is-the-most-powerful-tool
Check out this great article that 2nd Recess was mentioned in about the importance of kids running: https://www.fatwallet.com/blog/why-kids-should-run/
The infamous question… Upon becoming a 2nd Recess Coach, I was thrilled to see the incorporation of cross training through activities such as “Circuits” and “Pick-Your-Poison”. However, it did not take long before questions began to arise.
“Hey Coach – Why are we doing pushups at running club?”
“I do not need sit-ups to run fast!”
Although these are seemingly logical questions as the children are not improving upon their strides while holding a “plank-position” it is important for every age to understand the benefits of cross-training for the improvement of their running and overall health and well-being.
Before pursuing the benefits of Cross-Training it is important to understand what exactly this is:
As defined by ACE (American Counsel of Exercise) – Cross Training involves an exercise regimen that utilizes several modes of training (sit-ups, push-ups, swimming) to develop additional components of fitness.
Benefits include but are not limited to the following:
Matthews, J. (2009, September 2). What is cross training and why is it important? Retrieved May 5, 2016, from http://www.acefitness.org/acefit/healthy-living-article/60/36/what-is-cross-training-and-why-is-it/
Physical activity is anything that gets you moving and raises your heart rate. Exerciseis any planned physical activity with thepurpose of gaining health benefits. As adults we usually plan our physical activity to stay healthy – but our kids usually get it in the form of play. Unfortunately, more and more schools are cutting down on the amount of time kids are allowed to play before, during, or after school. So, what does this mean for the parents out there who want to make sure their child is moving around enough during the day? You have probably wondered at some point: How much exercise is enough for my child so that they are healthy? Don’t worry! Here are a few guidelines to help you out!
The American Heart Association recommends that children ages 2 and up get 60 minutes of moderate to vigorous physical activity a day. This physical activity can even be split up into 15 or 30 minute increments throughout the day. No need to be caught up with the intensity of activity because brisk walking is considered moderate activity and running is enough to be considered vigorous.
The key to raising a healthy child is being able to establish these healthy physical activity habits early. Studies indicate that inactive children grow up to be inactive adults. Parents can help by being role models for their children by being active themselves. Make physical activity fun to increase participation – it can be anything your imagination can come up with!
Benefits of Being an Active Kid
“The AHA’s Recommendations for Physical Activity in Children.” The AHA’s Recommendations for Physical Activity in Children. 22 Mar. 2013. Web. 8 Sept. 2014.
“American Heart Association Recommendations for Physical Activity in Adults.” American Heart Association Recommendations for Physical Activity in Adults. 22 Mar. 2013. Web. 8 Sept. 2014.
Monkey see, monkey do.’ We are all familiar with that phrase, referring to someone or something that copies another person. However, did you know it also might accurately represent a great strategy for parents to help their children develop good eating habits and activity levels? Research suggests that children whose parents play an active role in their health education while they grow up are less likely to become overweight, obese, and develop unhealthy habits (4).
Parents, you play an exciting role in your child’s life. Kids are like sponges and they absorb all sorts of information around them. If you go out for a run, bike ride, or pickup soccer game they will see you and 9 times out of 10 will probably want to join you! As a parent, you are creating and influencing the habits that your children will rely on for the rest of their lives.
There are many ways to go about combating obesity but one of the most important weapons in our arsenal is right at home. At 2nd Recess, we encourage parents to join their kids in active play because we know of the power they hold to make a difference in the health of their child. If you are a parent and want to know how to inspire your family to be healthy and active get started by visiting our website, www.2ndrecess.org, or the Let’sMove.gov site.
Try incorporating one of the tips below to jump start your family health routine!
1. Be active (1)!
2. Encourage playing outside (2).
3. Have dinner as a family (3).
4. Learn about healthy habits as a family.
1. M. Y. Hood and others, “Parental Eating Attitudes and the Development of Obesity in Children: The Framingham Children’s Study,” International Journal of Obesity 24, no. 10 (2000): 1319.
2. T. Baranowski and others, “Observations on Physical Activity in Physical Locations: Age, Gender, Ethnicity, and Month Effects,” Research Quarterly for Exercise and Sport 64, no. 2 (1993): 127–33; J. F. Sallis and others, “Correlates of Physical Activity at Home in Mexican-American and Anglo-American Preschool Children,” Health Psychology 12, no. 5 (1993): 390–98.
3. M. W. Gillman and others, “Family Dinner and Diet Quality among Older Children and Adolescents,” Archives of Family Medicine 9, no. 3 (2000): 235–40; D. Neumark-Sztainer and others, “Family Meal Pat- terns: Associations with Sociodemographic Characteristics and Improved Dietary Intake among Adoles- cents,” Journal of the American Dietetic Association 103, no. 3 (2003): 317–22.
4. Ana C. Lindsay, Katarina M. Sussner, Juhee Kim, and Steven Gortmaker, “The Role of Parenting in Preventing Childhood Obesity,” The Future of Children 16, 1 (2006): 169-86.