Fall is a great time of year to get outside and play. The
summer heat is finally subsiding and hopefully we can revel in crisp autumn air
for a few weeks. One advantage of outdoor fall activities is that they can be
so fun and exhilarating you’ll barely notice that you’re getting exercise. And
they’re a great way to model an active lifestyle to your kids or grandkids
while spending some quality time together. An article from the University
California at Berkeley Wellness Center suggested some great ideas to get us
started.
1. Rake some
leaves
Why it’s good: Bending your
legs, moving your arms, and scooping up leaves is a great way to get your heart
pumping. It also builds strength in your legs, core,
shoulders,
and arms.
Keep it safe: Practice proper raking posture to
prevent injury, especially to the low back: Keep one foot slightly forward and
bend at the knees, keeping your back flat. This way your leg muscles will take
the brunt of the weight, not your back.
Make it kid friendly: Create a little competition. See
who can make the biggest pile of leaves; the winner gets a prize. After you’ve
got a few piles set up, let the kids jump in!
2. Play in
the park
Why it’s good: The park is
full of swings, jungle gyms, walking paths, and open fields so you’re sure to
get a good workout no matter what you want to do.
Keep it safe: Pack a healthy lunch, and plenty of
water. Even though the weather is cooler, you still need to keep well hydrated.
Make it kid-friendly: Play follow the leader: Take
turns being the “coach” and order each other through activities like marches,
forward lunges, side steps, and jumping jacks.
3. Find a 5K
Why it’s good: Participating
in a charity race shows your children or grandchildren the value of keeping fit
and giving back to society.
Keep it safe: Dress in layers. The first should be
made of moisture-wicking fabric to wick sweat away from your skin. If the day
is gray and wet, add a windbreaker or lightweight rain shell on top to protect
you from the elements.
Make it kid-friendly: If your family isn’t active
already, start building endurance a few weeks before. Begin leisurely walking a
few blocks, adding a little more distance each time you hit the road.
4. Buy a
bike
Why it’s good: Biking as a
family is a great way to connect with nature and each other.
Keep it safe. Make sure everyone wears a helmet,
whatever their age.
Make it kid-friendly. Make fun the goal. That might
mean frequent stops for a snack, water break, sight seeing, or even just some
time to rest your bottom.
And finally, here a is a great idea for Wise County residents,
5. Go Fishing, Hiking or Camping at
Wise County Park
Why it’s good. Spending time in natural settings can benefit
both your mental state and your physical health, research shows. I recently
visited Wise County Park and found a place I would like to visit again. Enjoy
year-round access to swimming, fishing, picnic tables, playground, public
restrooms and showers, boat ramps with piers, tent camping, No fee for day use.
Wise County Park is located at the north end of
Lake Bridgeport, just west of FM 2952
Keep it safe: Slather sunscreen on exposed skin. Even on a cloudy
autumn day, the sun can still do damage. Protect your eyes from hooks and the
sun’s harmful rays with some kind of glasses. Wear a hat. Children should have a Coast Guard approved
personal flotation device.
Make it kid-friendly: Start simple, consider a cane
pole. Depending upon their age, allow
time for skipping stones, catching frogs, floating sticks and leaves, playing
ball, collecting rocks and finding insects. Make it a fun adventure so they
will want to go fishing again.
