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Healthy Me

Welcome to the Hendricks Regional Health self-care page brought to you by the Hendricks Regional Health Wellness Team. Our goal is to provide easy access to a wide variety of updated, usable and comprehensive information on self-care in order to help you achieve and maintain your highest level of health and function possible.
Join our Quarterly Health Challenges! This quarter we are currently running a movement challenge. Stay tuned next quarter for our fun nutrition challenge. Contact our Health Coach Lindsey Snyder with any questions at lindsey.snyder@hendricks.org.

Keeping The Fun in Family Fitness

“More than 80 percent of adults do not meet the guidelines for both aerobic and muscle-strengthening activities. Similarly, more than 80 percent of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.” 
~The Office of Disease Prevention and Health Promotion1

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Family fitness, defined by Verywell Family, is exercising and otherwise living a healthy lifestyle as a group. They go on to state that this is “for EVERY family, large and small, young and old, urban and rural.”2 By spending time with each other where fitness and healthy eating is a daily part of life your family will grow strong and healthy.

How can you begin family fitness? Follow these 4 steps from ISSA (The International Sports Sciences Association)3

Step 1 Call a family meeting. If this is going to be a family affair, everyone should be involved and invested from the beginning.
Step 2Be active together every day, or at least as much as possible.
Step 3 – Plan healthy meals together. Fitness is important, but without proper nutrition, your efforts are not as effective as they could be. Extend family fitness time into family meal time as well.4
Step 4Make and keep family fitness goals and schedules. Let everyone get a chance to pick a personal favorite fitness activity.

Fun is the key to family fitness.
Playing has amazing benefits for our brains even as adults, so don’t forget to plan activities that are fun!5 Here are some easy ways to have fun and increase your family’s fitness:

    • Nature hike and/or geocaching (Join the world’s largest treasure hunt)

    • Play ball of any kind (soccer, basketball, softball, kickball)

    • A game of tag. Remember how fun that was?

    • Jump-rope. It’s a great high intensity activity.

    • Frisbee. Search “frisbee gold near me” for additional intensity frisbee games.

    • Walk the dog and both your family and your pet will benefit.

    • Ride bikes. Most cities and towns are working hard to create trails so visit their websites for more information.

    • Do the exercise circuit at your local park or trail. Often exercise trails have activity stations with instruction signs to lead you through each exercise.

    • Create a family fitness challenge. Check out these Verywell Family fitness challenge ideas

    • Join an HRH Wellness health challenge, which are happening every quarter (see information above)

And for rainy days or winter months:

    • Try a workout session on Youtube, your TV channels (almost all TV methods have exercise sessions), or DVD.

    • Walk laps at your favorite store before shopping

    • Have a dance competition

    • Try bodyweight exercises. These can include squats, push-ups, lunges, calf raises, planks and jumping jacks. Visit Verywell Fit for information on how to use a deck of cards to create your own workout

So before the summer runs away with you, sit down with your family and make a plan for summer fun that includes fun family fitness and healthy food. Here's to you and your family having a safe and healthy summer! Please contact the Hendricks Regional Health Wellness Team if you have any questions about self-care at (317) 718-8160,
Your Wellness Team

References:
  1. "Physical Activity." Physical Activity | Healthy People 2020. ODPHP, 2017. Web. 09 Jan. 2017.0
  2. Verywell Family https://www.verywellfamily.com/about-us
  3. ISSA https://www.issaonline.com/blog/index.cfm/2017/4-easy-steps-for-creating-a-family-fitness-plan )
  4. Hammons, Amber J., and Barbara H. Fiese. "Is Frequency of Shared Family Meals Related to the Nutritional Health of Children and Adolescents?" Pediatrics. American Academy of Pediatrics, June 2011. Web. 09 Jan. 2017
  5. The Neuroscience of Play. Dr. Stuart Brown at The Aspen Institute 2015 onYoutube.

Want to join our Healthy Me text group to receive motivation and tips for self-care up to 3 messages/month?  Click the button below to opt in or text Healthyme to 888111.


Visit our Events webpage to register for upcoming virtual Wellness classes including Emotional Fitness classes and our Good Health Starts at Home health talk series. Keep track of upcoming offerings by texting #BeWell to 888111. Register Now  by entering "Emotional Fitness" or "Good Health Starts at Home" into the "Title Contains" field.

What Self-Care will help you most during COVID-19? (Click for additional information as well as view past topics below) 

Practical Self-Care Tools

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We also invite you to sign up for BeWell, a free online health and wellness resource from Hendricks Regional Health.