by Deborah Hanyon, MPH, RDN, ACE-CHC | Jun 29, 2022 | Getting Kids Moving, Nutrition and Health
Why Exercise Outdoors Year-Round?
Exercise is great for your body and mind. But there’s no question that if you're doing it outdoors, sometimes extreme temps can derail your plan. Or, at the very least, inclement weather can make outdoor exercise seem like something you’d prefer to avoid.
If you’re lucky enough to have four seasons where you live, then exercising in the spring and fall are usually the most desirable and likely times to do it outdoors. Fifty to 80° temperatures seem like the ideal reason to get up, get out there, breathe the fresh air and get your body moving.
That said, staying fit year-round means exercising year-round. The Centers for Disease Control and Prevention (CDC) maintains that we should exercise for a half an hour a day for 5 days a week, minimum. Of course, as much as we would like the fine print to read “in favorable weather only,” we know that to stay healthy we’ve got to keep up with exercise year-round.
So what's wrong with indoor exercise?
Well, nothing at all if it suits you. There are plenty of opportunities to move your body indoors such as getting a gym membership and actually going, purchasing exercise equipment that will let you burn calories and get fit in your own home, or taking a class like Zumba or karate indoors.
However, exercising indoors also means breathing that recycled air from vents – air conditioned or heated air, depending on the time of year. A lot of us can feel pretty wiped out, huffing and puffing away on our cardio machines, inhaling air from the ceiling vents which may contain dust and mold particles as well as other potential irritants.
For that reason alone, outdoor exercise holds its appeal –and quite frankly once you get into it, there is nothing quite like it.
Another reason many people prefer to exercise outdoors: the sense of peace and freedom.
Being at the gym, working out in the company of other, fitness-minded folks can be fun. So can hopping on the elliptical or doing a zoom from the comfort of your basement or rec room at home. But if outdoor exercise feels like a great escape and needed alone time for you, then by all means keep it up even in those extreme weather seasons.
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New Learning Tools to Help You Homeschool Your Kids
by Deborah Hanyon, MPH, RDN, ACE-CHC | May 25, 2022 | Education Materials, Getting Kids Moving
7 Sister's High School Level Online PE for Homeschool Kids Curriculum is a full semester, 1/2 credit high school course. It includes all that is needed to satisfy high school graduation requirements. Since it's online, it can be completed at your own pace
My son doesn't enjoy exercising. So, I chose this class to get him more motivated and to give him the opportunity to practice his planning and recordkeeping skills. I also chose this curriculum because it is led by a 10-year exercise veteran and I felt hopeful this would help. And I'm happy to say that:
This is a big deal if you know my son because he still has a long way to go. However, he is now doing push ups and sit ups on his own and is more conscious of his need to be more active. He also did his best to keep track of what he completed, and I see big improvements in this area as well.
The following is included in this well-written curriculum.
- Suggested syllabus for the year (or semester).
- Reading assignments which include explanations of different types of exercises.
- Questions to help reinforce learning (fill-in-the blank, multiple choice, true/false, and some short answer).
- Videos showing how to do the exercises.
- Diagrams showing the muscles mentioned in the videos. You could use these to help teach anatomy!
- Paperwork for keeping track. Great for teaching recordkeeping.
- There are a total of four different workouts each to be completed in four weeks for a total of 16 weeks.
- Nice recordkeeping logs that can be printed or your student can type in the answers using fill and sign in Adobe reader.
The curriculum is taught by Luke Josiah Samuel Hayes (video instructor). Samuel has numerous certifications including NASM (National Academy of Sports Medicine), and over 10 years of experience as a fitness instructor, personal trainer, and fitness manager.
The exercise routines were above Nathan's fitness level. However, the goals set out are something any beginner could eventually reach. This is why I plan to teach this course again next year.
I'm happy to have this online PE for Homeschool Kids curriculum to use again and again if needed.
As a certified Group Fitness Instructor, I recommend this course as an online PE for homeschool kids option. Kids who are resistant to exercise and kids who are not will both benefit from the instruction. Either way, something important will be learned and PE requirements will be met for High School Graduation.
Check out 7 Sisters Homeschool Foundations for Physical Fitness by clicking here.
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9 Educational Activity Ideas for Camping
by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 2, 2021 | Getting Kids Moving, Homeschooling, Nutrition and Health
9 Educational camping ideas for kids
Going on a camping trip with kids is always interesting, right? Children love to play and have fun in nature but how about you change the game and plan an educational trip to the outdoors? Camping should be fun but if you also teach them some survival skills and nature basics that won’t hurt.
In this article, I will show you which educational camping activities are perfect for young kids. I guarantee you that they won’t get bored over them as they will be occupied with new things. Check the camping ideas that will awaken their curiosity and the will to explore.
Learning New Things in Nature
I will show you how you can teach your children some new skills, and knowledge through games, play, exploration, and other types of activities so they will be more educated and prepared for life.
Camping Activities
In this section, I will list activities that are linked to camping itself. Invite your kids to help you with the tasks around the campground and they will know how to survive in nature when they get older.
Pitching a camping tent
Invite your children to help you to set up a family cabin tent where you will spend nights and play. Grab the instructions and start building the tent. I see how children help their parents set up a tent at the camps and they can be of great help.
Kids can pass you the poles or even insert them into the sleeves. Give them an easy task so they will be able to accomplish it. Talk to them in the process so they will know what has to be done to enjoy tent camping.
Make a tour inside a tent when you will be done with the setup and show them what features the tent has and how to adjust them regarding the needs.
Making a Campfire
Teaching them how to make a campfire is important. The first thing to mention is that fire is dangerous and can make damage or hurt people, so they should be cautious while starting it and when it burns.
Ask your children to go pick some kindling and tinder while you pick some logs. Go in the forest together and pick the firewood. Set a fire together while explaining the process.
Cook your Favorite Dishes
When you have a campfire burning, you can make some delicious meals. How about making some pancakes or s’mores for the kids? Let them bake a pancake and put their favorite filling on.
Learn from Mother Nature
Mother Nature is our biggest teacher. Plan a daily hike in the woods where you will explore a new area, learn about the trees, and wild animals. If the trees have marks, teach them why the trees are colored. Get some books about plant recognition so they will learn to identify the plant species. It is especially important that you teach them about poisonous plants like poison ivy, poisonous oak, and others that they should leave alone. You can also download an app about plant identification on your phone if you want.
Make an Herbarium
Kids can pick some of the tree leaves and plants and make a herbarium. Tell them to pick 10 plants (tree leaves, bush leaves, or plants from the meadow). The picked items should be dry to put in the herbarium.
What does the herbarium have to have? Each plant should have its (Latin) name, place, site, date, and the name of the picker. I enjoyed making one when I was young, and I am sure your children will too.
Grab some Nature Books
I encourage you to pack some kid's books about nature. These books are great as the children will be able to stay occupied, have fun and learn at the same time. Pick picture books like pack some kid's books about nature. or others if you have younger kids (3-7 years).
Before going to the wild, go to the library with your kid and let him pick his favorite books to read at the campsite.
Play Scavenger Hunt
I love this game! It is a game where the participants make a list of items that must be found in nature. You can make two teams. Each team should find all the items first to win the game. I recommend that you pick items such as an oak tree leaf, a fruit, a feather, etc. so children will learn about nature while searching.
Do you want to make a scavenger hunt even more exciting? Give a task to take a picture of a bird or to record the sound of an animal. Don’t forget to take a camera or a phone to do that.
Play Games
Play games that involve nature like deer, deer, deer, fire tender, food chain lap-sit, flower face, judge nature says, and others that will make your camping trip interesting and educational.
Teach them about Good Camping Etiquette
When you go outdoors with the kids they should know how to behave and what is good camping etiquette. Teach them about the “leave no trace” rule and put a few garbage bags around the camp so they will throw trash there and not leave them on the ground in the camp or in the woods.
Teaching your children to be responsible and environmentally aware is important as they will leave the place as it was, without changing the natural habitat of the wild animals. Did you tell them that bears love food and trash? Make sure you mention this fact so they will be strict to leave the place clean.
Use your imagination and include activities that you see as worthy to do at a campsite with your family members to entertain and learn. Happy camping!
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About the Author:
“Tadej Kozar is \the founder of Camping Valley. The site is an extension of my lifestyle and passion for outdoors. Everything that I learn, experience, and find valuable is on the site for you. We live in a technological era, but nature is reminding us more and more that we should go to the places where our heart and soul feel like home.”
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 1, 2021 | Getting Kids Moving, Homeschooling
A Parent’s Guide to Outdoor Safety
Warmer weather and vacation time from school means your kids are going to be spending a lot of time outside. While activities like picnics and pool time are among summer’s most treasured pastimes, the great outdoors can also be a breeding ground for potential hazards. With that in mind, make sure you take some precautionary measures to ensure your kiddos have a safe and healthy season.
Inspect All Playground Equipment
Jungle gyms, slides, and swing sets take a beating during the winter months, so it’s crucial that you thoroughly inspect all equipment to ensure it’s safe and in working order. Look for potential damage like rusty chains, weakened screws/joints, corroded metal, etc. If you don’t already own a swing set, make sure you do some research to ensure you’re purchasing a safe one.
Prepare for the Pool
If your little one doesn’t know how to swim — or they’re simply not a strong swimmer — get him/her a properly fitted life jacket. Also, make sure you check that any pool/beach equipment such as water wings and rafts are free from holes. And make sure they still fit and/or support the weight of your child. Experts suggest that four is a good age for kids to begin swimming lessons, so consider looking into offerings within your community.
Fence in Your Property
Keep little ones from wandering off your property with a protective fence. A fence can also prevent potentially aggressive animals from entering your yard. When searching for a fence installer, insist that they are licensed and insured and that they’re knowledgeable about your home’s underground utility lines. It costs $4,500 on average to install a fence, but costs will vary based on the materials you use, size of the fence, and cost of labor in your area.
Banish Bugs
Not only are bug bites annoying, but they can also be dangerous if there’s a life-threatening allergic reaction. Bug bites can also transmit pathogens such as viruses, bacteria, or parasites. The best way to protect your kids is by avoiding dusk and dawn when mosquitoes are most active. If this is not possible, make sure all exposed skin is covered with light clothing such as socks and closed-toe shoes. Make sure you always have a [eafl id=”36014″ name=”Amazon affiliate link for natural insect repellant bracelets for kids” text=”safe insect repellent”] on-hand, but don’t go higher than 10 percent for kids aged between six months to twelve years. Note that babies younger than six months should not be in contact with repellant of any kind, so keep them under netting if outdoors.
Protect Kids from the Sun
Getting a healthy dose of vitamin D is one thing, but getting a blistering sunburn is another. Protect your kids by limiting time spent outdoors between the hours of 10 and 4 when the sun’s rays are the most intense. Liberally apply an SPF of 15 or higher 30 minutes before time spent in the sun — don’t forget tender spots like nose, ears, the tops of feet, hands, and behind the neck.
Get a separate sun protecting product (like a balm) for lips. Make sure you’re reapplying the product every two to three hours (more if they’re sweating a lot) or immediately after coming out of the water. When they’re not in a suit, protective clothing, and accessories such as sunglasses, hats with brims, and dark clothing (wet, light-colored clothing mimics the skin when exposed to sunlight) is best — for babies, too. Some medications make the skin more sensitive to the sun, so be sure to check with your kid’s doctors if they’re taking anything.
Dangers of Overheating
Heat exhaustion or heat stroke (the more life-threatening of the two) are extremely serious conditions that should not be taken lightly. Symptoms include increased thirst and sweating, weakness, fainting, muscle cramps, nausea/vomiting, headache, clammy/cool skin, and an elevated body temperature — but no more than 104 degrees Fahrenheit. If your child is exhibiting any of these symptoms, immediately bring them to a cooler, shaded spot — preferably indoors. Remove any excess clothing and administer cool fluids that contain electrolytes such as a sports drink. Place a cool, wet cloth and/or water on their skin. If symptoms don’t improve or become more serious (think dizziness, confusion, extreme vomiting, elevated temperature), immediately head to the emergency room.
Small, preventative measures can make the time spent outdoors more enjoyable for everyone. The earlier you implement these safety measures into your kid’s lives, the easier it will be for them to adopt them. Just make sure you set a good example by following the same rules you place on your children.
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Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Photo Credit: Pixabay
by Deborah Hanyon, MPH, RDN, ACE-CHC | May 28, 2021 | Getting Kids Moving, Homeschooling
Keep Up Dance Lessons at Home
Did the pandemic derail your or your child’s dance participation? Take heart! While nothing can replace professional in-studio sessions, you can devise a studio for your home that will take the edge off until the pandemic is a distant memory. What’s more, it could even become a flex room for your own fitness or hobby activities. Check out the following tips and resources so you can ensure those beloved dance sessions hardly skip a beat.
Build Your Repertoire
Nothing can compare with in-studio dance lessons. The insights of a professional dancer helping you hone your technique are invaluable, but you can use this opportunity to explore some new styles, bond and have fun!
- Keep on your toes with ballet.
- Spice up your youngster’s program with some basic Latin moves.
- Have a blast dancing to family-friendly tunes.
- Work on your waltz.
- Get groovy with disco.
Skills and Benefits
Now is the perfect time to not only build your repertoire, but it’s also an ideal opportunity to build family fitness. What’s more, it’ll help you get through the quarantine physically and mentally, and when you come out on the other side of things, you’ll be ready to take the studio by storm!
Your Personal Studio
Your in-home studio can be as large or as small as you need. For dance families, you might want to designate a room so everyone can practice together. Individuals might get by with a dedicated corner for practice.
- A garage or basement can be the ideal place for focused practice.
- If you can’t dedicate a bigger space, explore creative solutions for smaller rooms.
- Keep in mind that upgrades you make can be reflected in your home’s value.
- One solution is to add a mirror to your child’s closet doors and clear some floor space.
- You can get a mirror kit delivered to your home.
- Avoid bringing the virus home to your family when bringing in materials and supplies.
- If finding cleaning supplies is tough, there are safe DIY options.
The pandemic might have thrown off your family’s rhythm, but there is no reason to give up dance practice altogether. Your own family-friendly dance space is a chance to keep up motivation and fitness. Set up a room at home and have some fun with it!
Homeschooling Dietitian Mom is dedicated to promoting family well-being. For more information on education, nutrition, Bible study and more, connect today!
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 8, 2021 | Getting Kids Moving, Nutrition and Health
Guiding Kids to Healthy Choices
(Post may contain affiliate links).
All parents want the best for their kids. But at the end of the day, kids are their own people who make their own choices. As parents, all we can do is teach them, love them, and give them the tools to make good decisions. One of the most important ways parents can guide their children toward healthy choices is by influencing habits like diet, exercise, and drug and alcohol use.
Homeschooling Dietitian Mom aims to help all families be their absolute best. With that in mind, read on for some valuable information on shaping your child’s behavior now for good health throughout life.
Guiding Kids to Healthy Choices
Diet
Diet is the foundation of good health. As the Novak Djokovic Foundation discusses, the eating habits people learn in childhood carry through to adulthood. So, while relying on processed junk foods to satiate a picky eater might seem like no big deal today, it’s a choice with serious long-term implications.
It’s rare that children enjoy the diversity of foods that adults do, but parents can promote healthy eating by offering healthy choices and modeling a good diet through their own behavior. To overcome the fear of new foods, parents should repeatedly offer new, healthy foods in low-pressure environments. Rather than forcing kids to eat something they don’t want, encourage them to try new ingredients by making them available, pairing new foods with liked foods, and getting kids involved in cooking.
In the kitchen, start by having them help with dinner, either by mixing ingredients by hand, using the toaster oven (which is safe under supervision and easy to use), or measuring portions with a kitchen scale. When they get involved, children have a personal stake, which makes learning more enjoyable.
Exercise
Like eating habits, exercise behaviors are formed early in life. If you want to raise kids who enjoy being active instead of viewing exercise as a burden, incorporate fun physical activity in the fabric of your family life.
Many parents sign kids up for extracurricular sports to keep them active, but playing sports isn’t enough. Because few adults participate in team sports, it’s not an activity that’s easily carried through to adulthood. In addition to sports, weave physical activity into your family’s everyday life. Going on family walks after dinner, running errands by bike, and getting active in the backyard together are wonderful ways to get active and strengthen your family bond.
Drugs and Alcohol
As children grow into pre-teens and teens, another health concern comes into the picture: drugs and alcohol. Substance use doesn’t just get kids into dangerous situations, it can also permanently impair their brain development. Alcohol use before adulthood affects the development of the hippocampus and the prefrontal lobe, the parts of the brain responsible for memory, learning, and decision-making skills. Drugs like marijuana have similar effects, and both drug and alcohol use in adolescence increase the risk of addiction in adulthood.
Kids who turn to drugs and alcohol are often seeking an escape from their problems. In fact, Reuters reports that kids who are bullied are more likely to smoke, drink, and use drugs. Without healthy coping mechanisms at their disposal, substance use becomes a way to escape stress, relationship problems, and poor self-esteem. By giving kids better tools for managing stress, parents can reduce the risk of substance use.
Modeling
A popular book on parenting (and a short film) is titled, “To a Child, Love is Spelled T-i-m-e” – the idea that what children really need from their parents is time. Similarly, what children need to learn is for their parental figures to model healthy behavior, set a good example, pursue their dreams.
For many adults, having children often means that plans get paused, career tracks shift and we find ourselves ending up somewhere we didn't expect. If it's time to ‘right the course of life' as a parent and pursue that online business degree, flexibility is incredibly important because of everything you are already juggling. But it's not impossible, and your children will benefit from the example you set. You got this!
Parents may not be able to control the choices their children make as adults, but they do play a crucial role in shaping those choices. While it’s possible for adults to undo unhealthy habits learned in childhood, it’s much easier to start with healthy habits and maintain them for a lifetime.
For healthy kids that grow into healthy adults, make good nutrition, physical activity, and positive stress relief a priority in your household.
Connect with Homeschooling Dietitian Mom for more valuable insights into your family’s well-being.
Image via Unsplash
Article courtesy of Alyssa Strickland
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the old adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
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