Get Outside for Fun and Fitness

illustration of people having fun exercising outsideSure you get exercise in gym class and from playing team sports. But what about all the other activities you can do in a day? Many of them are not just fun but excellent for you too. Exploring the fantastic outdoors is a perfect example!

Chase Stevens, who supervises the Mohonk Kids’ Club at Mohonk Mountain House, takes kids hiking for more than two miles in the lush forest and Shawangunk Mountains that surround the family resort in New York’s Hudson Valley. Maybe you reckon two miles would be too long. But for young Mohonkers it’s a fabulous vacation!

“We do an orienteering scavenger hunt called the Riddle-Me-Run-Around,” says Stevens. Orienteering is a wilderness race using a map and sometimes a compass. It’s simple to learn and a fun way to exercise your body and mind as you delight in nature. Mohonk’s scavenger hunt involves reading a map of the resort’s scenic property to locate letterboxes at 11 different locations. Each letterbox contains a clue that the children need to solve before searching for the next one.

Rock scrambling is another sneaky way kids get exercise at the resort. “A rock scramble is a cross between hiking on rough terrain and rock climbing,” Stevens clarifies. “We follow trail markers over and under rocks, up ladders, and over small bridges. Some scrambles lead to the top of the mountain; others explore fascinating rock formations.”

J.T. C., a fifth-grader from Tulsa, Okla., likes the nature hikes on the trails at Mohonk Mountain House. The hikes are led by the resort’s naturalist who teaches kids about rocks, birds and bugs, weather, trees, animals and tracking, plants and pond ecology. Back home, J.T. likes to explore his own backyard. “I pretend it’s Mohonk,” he says. “I like hiking and learning new things.”

Fourth grader Hudson R., of Clearwater Beach, Fla., has been going to the mountain resort for his whole life and he says he never misses a day of outdoor fun there. He likes to pick wild blueberries on the nature walks, and he likes climbing on all of the rocks that are part of the incredible Shawangunk Ridge. “I always try to see if I can make it to the top quicker than the time before,” he says. “The fresh mountain air and playing outside all day always makes me pleased.”

—By Current Health Get Up and Go writer Betsy Dru Tecco

Current Health subscribers—don’t forget that you can access your digital edition, teacher’s guide, and more online anytime. Your April/May issue is at www.weeklyreader.com.


Is Your School Ready for ACES Day?

It’s nearly time for one of our favorite annual exercise occasions: ACES Day!

Schools around the world have already signed up to participate in this year’s edition of All Children Exercise Simultaneously Day on May 2. On that day, children (and teachers!) exercise at the same time. (Usually people exercise whenever it is 10 a.m. where they live.) Millions of children participate throughout the course of the day, and thousands of children on the planet are exercising at any one time during the day.

Now in its 24th year, it’s the largest event organized by the Project ACES team, and we questioned its creator, physical education teacher Len Saunders, for some tips about plotting your own ACES Day event.

Current Health: How can schools or other groups join ACES Day, and how can they make their event a success?
Len Saunders: Go to the Web site and register [www.projectaces.com]. If you are a teacher, plot an exercise routine with your students for ACES Day, whether an organized mass dance, aerobics, distance walk, or even fitness stations. Get the students familiar with whatever you are going to do beforehand.

CH: What if there’s a scheduling conflict on that precise day and time? Can they hold ACES Day at a more convenient time?
LS: Some states have state testing the same week as ACES. So you may have to go your time to the afternoon instead of 10 o’clock. Preparation makes for a successful ACES Day.

CH: What are some of the exciting things about having a special day on which people all over the globe are exercising?
LS: ACES has been successful for three decades because of its novelty. The fact that children know other children from all over the world are exercising along with them makes it fun and exciting. ACES makes exercise fun!

CH: Finally, any quick advice for kids for how to make exercise a fun and useful part of their lives every day, not just on May 2?
LS: Exercising at a young age is like making a money deposit in the bank. We place money in the bank. The money gets stronger over time through interest, and helps us out in the future. Exercise is similar to this as children need to know they are exercising now to help them out when they are adults. Exercise and eating right each day is like making a health deposit in the bank. Our bodies will reap the rewards as we get older.

Project ACES is just one way to celebrate National Physical Fitness and Sports Month, observed each year in May. Another way for families to get some exercise in May is by becoming a part of PACES Day, which will be held Saturday, May 5. It’s similar to ACES Day except that the additional letter in its name stands for another group of people questioned to exercise with children: the P stands for “Parents.”


Get Up and Go This Weekend: Put Archery in Your Sights!

Khatuna Lorig, of the United States women’s team, takes aim in the archery team final competition during the Pan American Games in October 2011. Lorig’s archery expertise helped during the making of the Hunger Games film.

Archery is having quite a moment! It’s featured in The Hunger Games movie in theaters now (and two more films coming up this spring), and this summer the sport will be a part of the Olympics.

Want to learn more? First, check out this article from National Public Radio about U.S. archer Khatuna Lorig, who helped train Hunger Games star Jennifer Lawrence and is now concentrating on some training of her own in preparation for the Games.

Communities around the country are bringing the sport of archery to young people. Programs in New York, Maryland, and Arizona are just a few of the many making news nationwide since the film’s release.

Thinking about giving it a try? Find out more from USA Archery, and use their link to find lessons or a club near you.


Olympic hopefuls help you Get Up and Go: Maggie Steffens, water polo player

Thousands of athletes and millions of spectators are expected to visit London this July and August for the 2012 Summer Olympic Games. The April/May issues of Current Health feature our interviews with three young people whom you might see competing there on TV this summer. Here we share some of their best thoughts to help you Get Up and Go!

ATHLETE: Maggie Steffens, 18
SPORT: water polo

You may never have heard of water polo before, but Steffens says its similarities to other activities mean it might be the perfect sport for you. “It’s fantastic because so many different kids can excel in it because of the different positions and different styles of playing. … It is the perfect mixture between swimming, hockey, basketball, soccer, and wrestling,” she says. “The best part about water polo is that the game is always evolving. You can always learn something or try something new. Plus, who wouldn’t like the competitive nature and the combined physical and mental complexity of the game? Simply place, I like it because it’s fun.”

PREVIOUSLY: BMX rider Alise Post and gymnast John Orozco


Olympic hopefuls help you Get Up and Go: John Orozco, gymnast

Thousands of athletes and millions of spectators are expected to visit London this July and August for the 2012 Summer Olympic Games. The April/May issues of Current Health feature our interviews with three young people whom you might see competing there on TV this summer. Here is the second in our series sharing their best thoughts to help you Get Up and Go!

ATHLETE: John Orozco, 19
SPORT: gymnastics

“Goals are very vital in life, so try setting some goals for yourself. Make a checklist of your goals and post it on your wall in your room, so you are reminded every day of your goals and not to lose track of them. For example, my goal is to win a gold medal at the 2012 Olympic Games, so I wrote on a piece of paper ‘Win gold medal at Olympics.’ And I place it on the inside of my door so every time before I leave my room, I’m reminded of my goal. Even if it’s small goals, like saving money for a video game or purse — because even small goals like those are excellent because it’s still a step in the right direction and then you can work your way up to setting larger goals for yourself.”

YESTERDAY: BMX rider Alise Post
TOMORROW: Water polo player Maggie Steffens


Olympic hopefuls help you Get Up and Go: Alise Post, BMX rider

Thousands of athletes and millions of spectators are expected to visit London this July and August for the 2012 Summer Olympic Games. The April/May issues of Current Health feature our interviews with three young people whom you might see competing there on TV this summer. Here we share some of their best thoughts to help you Get Up and Go!

ATHLETE: Alise Post, 21
SPORT: bicycle motocross (BMX)

“Being active in general keeps you pleased — you’re out and about moving. It’s like of the game, it’s something fun you can do with friends (if you’re doing a team activity) or you can take a sport like BMX, where you’re never sitting on the bench; it’s excellent for your body and it’s excellent for your brain.” What’s more, Post says, getting active is a fantastic way to meet people. “A lot of relationships are gained through sports,” she says. “You’ve got a common interest with someone and you’ve got new friends.”

 TOMORROW: Gymnast John Orozco


Staying Fit on Vacation

people canoeing and kayaking

Are you taking a trip with your family this summer? Maybe you’re going to drive across the country to visit relatives. Perhaps you will hop on a plane and glide to a far-away city.  Or maybe you are plotting to go to summer camp.

Wherever the road takes you this summer, make sure you stay in shape by exercising every day. Let’s look at some of the ways your exercise program can get off track while on vacation and how you can keep it going.

Problem: You have to sit for hours just to get where you are going.

Solution: It’s right. A long ride in a car or on an airplane can make you feel like a slug, but it doesn’t have to turn you into a complete statue. When driving in a car, take advantage of the rest stops to stretch your body and perform some simple calisthenics such as jumping jacks, leg kicks, and toe touches.

Airplanes are a small trickier. “Running around on a plane is probably not a excellent thought,” admits Mark Mulray, a fitness expert from Philadelphia. “But, you can certainly get up at least once every hour and walk up and down the aisle even it if is just to get a small circulation flowing. You can also try doing some dips in your seat by holding on to each armrest and pushing your bodyweight up until you come off your seat and then lowering back down slowly.” Other exercises for the arms, legs, back, and abs can be done while sitting in a chair.

Problem: You are going to a new place and don’t know where to exercise.

Solution: “Look for opportunities to exercise or to be active,” advises Mulray. “Don’t assume it will just happen. Question your parents to use their GPS navigation system to locate parks or other recreation facilities near where you will be saying. You can also look them up on Google Maps.” If you are staying at a hotel, the front desk or concierge should be able to offer suggestions. Your hotel may provide recreational activities, like beach volleyball, that you can do. If they have an onsite fitness center, check the age requirement for using the equipment. Another option is to question if there are exercise DVDs you can use in your hotel room. You can also try a product such as a fitness deck, which is a set of playing cards that describe different exercises to do. Those decks are simple to use and especially fun for groups.

Problem: You are at a camp that doesn’t offer physical activity.

Solution: Not all camps keep you active. For example, a computer camp, music camp, or art camp may require you to sit for hours each day. If that’s the case, you can try to exercise during your free time. Get your group to play physical games such as Twister or make up a dance routine.

If you are inside for most of the day, go outdoors when you get a break. “Just being outside usually promotes physical activity,” says Mulray. Grab some other campers and organize a relay race or another competitive sport. Before bed or when you first get up in the morning, do some exercises on your own. Try abdominal curls and push-ups as well as stretches.

Problem: You are visiting your grandparents and there isn’t another kid in sight.

Solution: “Get your grandparents involved!” urges Mulray. “Do they have ancient bikes in the garage? Is there a walking track, school playground, or park nearby? Question them to join you on a hike or bike ride. If they can’t participate, maybe they can watch you climb a jungle gym or shoot baskets.” Also, be sure to pack some things that can help you stay active while you’re away from home, such as a ball, jump rope, or scooter.

—By Current Health Get Up and Go writer Betsy Dru Tecco

Current Health subscribers—don’t forget that you can access our digital edition, teacher’s guide, and more online anytime. Your April/May issue is available now at www.weeklyreader.com.


Hit it!

Photo of teen playing tennis

PHOTO: CULTURA/BENEDICTE VANDERREYDT/GETTY IMAGES

This summer, when you’re looking for something to do, why not raise a racket? No, not the noisy kind of racket—the tennis kind!

Question a friend (or three, if you’d like to play doubles) to join you at a nearby tennis court. People of all ages delight in playing tennis. Learn the game now, and it can provide a lifetime of excellent times. Learn more from the United States Tennis Association at www.usta.com.

During the month of March, the USTA has a special “March Into Tennis” program just for young players. The organization’s site also has a special section all about youth tennis for any month of the year at www.usta.com/Youth-Tennis/Home/.


Round You Go!

PHOTO: CORBIS PHOTOGRAPHY/VEER

Go quicker. Spin more. Make up a dance. Just find what makes you Get Up and Go. The world won’t stop moving. Will you?

Learn more about hula hooping in some of our favorite past Get Up and Go posts. In one, we meet a teen who turned an interest into a fun event and a business venture, and this one gives you more thoughts for holding a hoop contest with friends (or challenging yourself in a solo hooping session).


Grow Healthy!

Spring is on the way (we promise!) and the warmer weather gets many people outside to plant gardens. Have you ever planted flowers or vegetables? Gardens are a lot of work! Tending a garden requires lifting, carrying, bending, and other physical tasks. In fact, growing plants is not only another way to “do excellent and feel excellent,” as we talked about in the March edition of Current Health Kids magazine, but it’s also a fantastic way to get exercise.

“Gardening builds strength and flexibility,” says Susie Lopez, a yoga expert and co-creator of the programs Bent on Learning and FIVE for Kids. Lopez suggests doing stretches before you start digging in a garden so that your body is better prepared for the workout. Here are two stretches to try:

Cat – Kneel down with your knees and hands on the floor as though imitating a cat. Lower your head and curl your back up like a frightened cat while breathing out. Then, inhale, raising your head up and curving your back down in the opposite direction. (Meowing is optional.) Repeat several times slowly.

Snake – Lay on your belly. Place your hands alongside your shoulders with palms facing down. As you inhale, gently press your hands down to raise your head and chest off the floor for several seconds. While exhaling, lower your head and chest to the floor to rest. (This time, hissing is optional.) Repeat several times slowly.

Gardening does more than help get you fit. It can also produce tasty fruits and vegetables that are excellent to eat and fantastic to share with others. If you don’t have your own garden, perhaps you can lend a hand tending to someone else’s garden. Check out these links for thoughts:

DID YOU KNOW? According to the University of California, Davis Center for Nutrition in Schools, a school garden offers many benefits beyond a way to help kids get active. Other benefits include improved knowledge of food and nutrition and an understanding of agriculture and the environment. Many kids who garden even gain improved school performance, self-esteem, and social skills!

—By Current Health Get Up and Go writer Betsy Dru Tecco

 

Current Health subscribers—don’t forget that you can access our digital edition, teacher’s guide, and more online anytime. Your March issue is available now at www.weeklyreader.com.