School's Out for Summer

The paper count-down chains are dwindling down to their last few chains, if they haven’t already disappeared in your neck of the woods.  Parents, teachers, and children alike find themselves with more people at home and more time together. 

How can you make this summer a healthy and meaningful experience for everyone?  Sit down and set a few family goals together.

SPECIFIC.  This is the who, what, where, and when of your goal.  The more specific you can make your goal, the more likely you will be successful.  An example could be to go for a walk after dinner three times a week.

MEASURABLE. How many times?  How frequently?  With the example of walking after dinner, this family decided to go three times a week.

ACHIEVABLE.  As fun as it would be to participate in the summer Olympics this year, this would not be an example of an achievable goal.   Ask yourselves, 'can this goal be achieved?' and 'how can this goal be achieved?'  Perhaps you have other events in the evenings or your schedule is fairly unpredictable, choosing three nights to go walking after dinner is feasible in one family and not necessarily with another. 

REALISTIC.  Take into account what will help you find success with this goal.  If your family does not eat dinner once a week together, setting a goal of not only having dinner three times together during the week but additionally going on a walk.

TIMELY.  When will you accomplish the goal?  Daily, weekly, monthly, or the end of the summer. 

For additional ideas, visit Let's Move! Healthy Families.

These Legs Were Made For Walking

In 1977, 20% percent of trips between school and home by children (ages 5-15 years) were on FOOT.  Do you think that the mode of transportation has changed in the last few years?  If you said yes, you guessed correctly!  By 2001, only 12% percent of trips between school and home for the same age group were made on foot.  That is an 8% decrease in 24 years! 

So, you may be thinking, 'Of course I remember how much more I walked, I was the one walking to school in 1977.'  Are you still walking to locations when it is feasible?  What has made the difference for your personal life?  Have you noticed a similar decreasing trend in how often you grab your shoes over your car keys? 

During the Spring Challenge, you have had the opportunity to find one day during the week to walk to a location you normally drive to.  Hopefully you have appreciated a few of these benefits already from simply moving more.

• Feel great.  Regular physical activity reduces stress, increases energy levels, and supports mental well-being.  Aside from the physical and mental benefits, monetary benefits are always a plus these days!  Do you need to drive, or with adequate planning could you walk and not spend as much money these upcoming summer months on gas?
• Manage aches and pains.  “Arthritis is the number one cause of disability in Utah and physical activity is an essential way to manage symptoms and maintain a healthy weight.” Rebecca Castleton, Utah Department of Health (UDOH) Arthritis Program Coordinator.  Just walking somewhere you would normally drive can "reduce pain, improve function, and promote weight loss".
• Envision yourself ten, twenty, thirty years from now.  What would you like to be doing?  Do you see yourself playing with grandchildren?  Gardening?  Enjoying life with reduced levels of pain and discomfort?  If you envisioned yourself activitely engaged in life, incorporate it now. 

Perhaps there are more factors inhibiting you from putting on your walking shoes.

• Inadequate space on the road to share with pedestrians or cyclists
• Broken, unsafe sidewalks
• Busy intersections
• High traffic speeds
• Unsafe routes

Don't let these factors prevent you from getting out and moving more!  Find alternatives.  If you live near a highway and feel unsafe (as you should) walking on the shoulder of the road, consider driving to an area in town with sidewalks, walking paths, safe intersections, and lower traffic speeds.