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:

• Reduced Risk of Injury – Cross training builds specific muscles utilized while running and in every-day activities. By strengthening these muscles, you are much less susceptible to an injury that could prevent or reduce your progress toward specific running or general health and wellness goals
  
• Improve Total Fitness – By cross training, you are allowing your body to adapt to various physical movements. By combining both endurance and strength your body will adapt more readily to any given task, allowing you to expand upon your fitness goals
  
• Variety – One of the most common reasons people stop partaking in exercise regimens is that they become bored with the monotony. Cross Training is a simple way to switch up your exercise routine while continuously improving. Cross training does not have to take the form of push-ups or sit-ups. This can also take the form of swimming, hiking, biking, or other leisurely and family-friendly activities.

​Resources:
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/

We have heard it all before–overall health is a LIFESTYLE change.
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The success of a complete lifestyle change can be drastically influenced by those around us. Therefore, one’s family can play a drastic role in the successful implementation of life-long healthy-habits and routines.

Below are several ways that your family and friends can work together to ensure you are continuously working toward a better, healthier version of YOU!

NBC News “Today’s Health” recently suggested several tips to become a healthy and happier family unit

• Have a family plan; and STICK with it! – Sit down together as a family and discuss fun and active activities that your family can partake in on a monthly (or weekly) basis. Discuss fun and healthy foods, and try to incorporate these into each meal. It is important to focus on teamwork. Incorporate all ideas and continuously aim to celebrate the success of one another.
  • When working toward overall family health, it is important not to focus solely on weight loss. Teach children to focus on how they feel and their energy levels instead of on their weight. This will influence positive behaviors without inducing shame or guilt.
• Allow your children to help in the kitchen – Children are naturally curious. With fast food being an ever-present factor in weight gain among children and kids, it is important to teach your children the important of preparing healthy meals and snacks. Teaching children what each ingredient can do to benefit their body will not only influence YOU to choose healthy foods, but it will allow children to see how the food they eat on a daily basis helps them in growing big and strong!
• Get Moving! – With technology at our fingertips, it is easier than ever to find sedentary activities within the comfort of one’s own home. However, these activities are not always the most beneficial to your child’s health. Getting active can improve brain function and energy levels. Engage your child in a friendly game of basketball, toss, or jump rope after school. Try to set a routine (Ex: every day after school – we can go on a walk around the neighborhood and talk about your day). This will not only get your child out and about but will promote strengthened family relationships as well!

There are just a few simple ways to keep your family active and healthy. Have fun and work with your family to develop a “Fit-Family” plan that works for you!

References
B. (2007, October 22). 4 Simple Steps to Make Your Family a Fit Family. Retrieved May 31, 2016, from http://www.today.com/id/21412486/ns/today-today_health/t/simple-steps-make-your-family-fit-family/#.V05C4_krLrc

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!

Recommendations 
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

• Promotes health & fitness into adulthood.
• Strong cardiovascular (heart) system.
• Strong muscles.
• Strong bones.
• Lower body fat%.
• Reduced risk of developing chronic disease (i.e. diabetes or hypertension).

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Sample Activities 

• Nature hike (collect different types of leaves or identify wildlife)
• Family relay
• Around the World (basketball)
• Boogie Boarding
• 2nd Recess!

​Works Cited 
“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.

References
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.  ​