Family fitness - family friendly fun ideas and resources to enhance the quality of family life for families with special needs

Get the best balance

Make sure your fitness program meets all your body's needs. The American College of Sports Medicine (ACSM) identifies three components of a balanced fitness program:

1. Aerobic fitness. When you're aerobically fit, your body converts oxygen into energy more efficiently. You have more endurance and can work out at a higher intensity for a longer length of time. Examples of aerobic exercises are aerobic dance, step classes, running, bicycling and swimming.

2. Muscular fitness. Your muscles are strong when you're fit. They can also endure activity longer. You use your muscles all day long, whether it's to lift a book from the shelf or walk from your workplace to your car. You can improve your muscular fitness by taking a strength training or muscle toning class.

3. Flexibility. When you're flexible, you can bend your joints and muscles through their full range of motion. To keep your body limber, stretch your muscles safely and regularly. Classes that promote flexibility include yoga.

Here are some steps to help you make an informed decision.

1. Determine your fitness goals. Start by thinking about why you want to start a fitness program. For instance, your doctor may have suggested that you start an exercise program to lose weight. At the opposite end of the spectrum, you may want to prepare for a 5K race or prepare for the downhill skiing season. Training for a 5K fun run: A schedule to help you reach the finish line Slide show: Get in shape before you hit the slopes

2. Identify your strengths and weaknesses to get the best balance. For example, if you work out on an elliptical trainer at home, but you aren't very flexible, a class that emphasizes flexibility, such as yoga, may be an option. Do you lift weights at home? Then consider signing up for an aerobics class to balance your fitness program. Another thing to consider is your health. Do you have arthritis? Then think about water workouts, which don't stress your joints.

3. Assess your fitness level. One option is to meet with a fitness professional. After your assessment, he or she will work with you to pinpoint areas that need work. You'll find out what your baseline fitness level is and get recommendations for your personal program. You can also do such an assessment yourself.

4. Consider your likes and dislikes. Think about activities and sports that you've enjoyed in the past. Write them down. Doing so will help you select a fitness program you'll enjoy. And if you have fun doing the exercises you've selected, you'll keep doing them. For instance, if you've never liked riding a bicycle, then a program centered on a stationary bicycle, such as a spinning class, is probably not for you. On the other hand, if you have a blast on the dance floor, you may find yourself coming back for the aerobics class, which features dance moves such as salsa or hip-hop.

5. Sort through your options. Weigh the pros and cons of each possibility. Write them down or talk with a friend about your ideas. For example, one benefit of having a home gym is convenience. The downside is that you have to have a special place for the equipment and the money to pay for it. Similarly, joining a fitness club means you'll have easy access to equipment, you'll work out with other people, and you'll have access to professional trainers. But you'll have to set aside the time to get to the club. For some people, the extra effort can squelch motivation.

6. Select your program. You've thought through your likes and dislikes, the pros and cons, and you've determined what's best for your body. Now that you're ready to make an informed decision, go for it and reap the rewards.

Need extra motivation? Go for a group. Group fitness programs often provide incentive for people who would otherwise find it difficult to get started. They provide structure, and some people need that in their exercise program. They also provide socialization. Some people really are group exercisers - they like to exercise in a group much better than exercising by themselves at home. If they were told to use a stationary bike or treadmill at home they'd never do it. Joining a group program also provides a consistency that may help you stick with it. If you have something that you're accountable for - you're signed up for a class, it meets Monday, Wednesday and Friday at 7 p.m., it's on the calendar, you have already paid the money - you have more incentive to follow through with your exercise intentions.

What about your instructor?

If you go with a group program, check to see if your instructor is qualified to teach. Ask yourself: Is this a person I feel comfortable with? Is he or she someone I could trust? If you're starting a group program for the first time and end up with a drill sergeant, you may not stay with it. Ask people who've taken a class with the instructor what you can expect.

Ideally, instructors should have a four-year degree in exercise science or a related field. In addition, the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), the American Council on Exercise (ACE), and the National Strength and Conditioning Association (NSCA) provide certification tests for fitness professionals.

Are you living with a disability?

If you're living with a disability, you can also benefit from regular exercise. If you're a paraplegic, for instance, you may be able to take part in chair aerobics, which can be done in a group setting or by viewing a videotape or DVD.

Just about any kind of disability can be accommodated with adaptive exercise equipment or certain technique adjustments.

To find out more about available programs, contact your fitness facility, your doctor or an association affiliated with your condition.

Exercising with a disability: Physical activity is within your reach

Perhaps you have a physical disability - paralysis of your legs (paraplegia) or surgical removal of a leg (amputation). Or maybe you have a chronic condition, such as arthritis or multiple sclerosis. You're adjusting to your disability. But your doctor recommends you get more active, explaining that doing so will help you manage your weight, maintain your independence and improve the quality of your life.

Take your doctor's recommendation to heart. Find out more about the benefits of physical activity. Then explore your options, set some goals and get started. Not only will you feel better, but you'll probably enjoy what you're doing, too.

The benefits of physical activity

Physical activity and exercise are good for everybody. According to the American College of Sports Medicine (ACSM), an active lifestyle that includes regular exercise can:

• Lower your risk of developing heart disease, stroke, type 2 diabetes and osteoporosis Lower your blood pressure, if it's mildly elevated
• Help you manage your weight
• Help you improve your cholesterol level
• Improve your ability to cope with stress
• Provide psychological benefits, such as improved self-image and self-confidence, better sleep and a more positive outlook on life

If you have a disability, an increase in physical activity also can help you:

• Maintain your independence. Since you have a disability, you may feel limited in your ability to engage in physical activity. But avoiding physical activity increases your risk of obesity, type 2 diabetes, pressure sores, infections, fatigue, depression and osteoporosis. These conditions can result in even greater limitations, including the loss of your independence.
• Balance your muscle groups. Because you have a disability, your muscles are more prone to underuse, overuse or misuse. For instance, if you use a wheelchair, you may have very developed anterior muscles - those toward the front of your body - from pushing the wheels on your chair. You might need to develop your upper back muscles to balance your physique.
• Improve the quality of your life. Going to the gym, park or swimming pool can be fun, especially if you take along family or friends and engage in an activity you enjoy. It's also an opportunity to meet people and make friends.

Are you convinced of the benefits of physical activity? If not, take some time to think about what's holding you back. Common barriers for people with disabilities include:

• Not having information about options
• Lack of money to buy equipment
• Problems with transportation
• Fatigue

If you have any of these or other barriers, discuss them with your doctor or physical therapist. They can recommend ways to overcome your physical limitations and point you in the right direction to get help with financial problems.

See your doctor first

Check with your doctor before you start. Your doctor will ask about your past experience with exercise and can help you determine the level of intensity and frequency with which you should perform specific exercises.

Your doctor also can tell you what benefits to expect from a specific activity based on your condition, and if the medication you take will affect your ability to exercise. A doctor who specializes in physical medicine and rehabilitation is especially suited to address these needs.

The physical activities you pursue may depend on the type of disability you have. But you have many options. The key is to focus on what you can do. For a balanced approach, your doctor will recommend you focus on three areas - aerobic fitness, muscular fitness and flexibility.

Aerobic fitness

Aerobic activities improve your body's ability to take in and use oxygen for energy production. Examples of aerobic activity include running, bicycling and aerobic dance. Think these are beyond your ability? Consider these options:

Can't ride a bicycle because of paralysis or amputation? Try a hand cycle instead.

Can't run because you're blind? Try running with a friend or family member to guide you.

Can't take part in high-impact aerobics such as jogging or aerobic dance because of arthritis or brittle bone disease (osteogenesis imperfecta)? Swimming or cycling may be excellent options.

Muscular fitness

Strength training - the process of building muscle and preserving the muscle you have - can enhance your ability to complete everyday tasks, which in turn can help you maintain your independence.

The three main methods of strength training involve free weights, machines or portable equipment, such as resistance bands.

Your physical ability, coordination, strength, muscle control and personal preference determine the type of equipment you use.

Have trouble using your hands? Try specially designed wrist cuffs that secure your hands to free weights. Have involuntary movements of your arms or legs? Attaching cuff weights to your arms or legs, or using weight machines, may be a good choice. Lack access to a gym or equipment? You don't need to join a gym or own high-tech equipment to get a good workout. Resistance tubing, water, ordinary household items - such as soup cans - and even your own body weight all can be used to effectively and creatively challenge your muscles to strengthen them. Muscles weak because of muscular sclerosis? Strength training exercises using resistance tubing may be your best option.

If you have a condition that directly affects your muscles - such as cerebral palsy, muscular dystrophy or multiple sclerosis - use caution when deciding to pursue strength training. If you have any of these conditions, consult your doctor beforehand to determine if strength training is safe for you. If it is, your doctor may recommend specific modifications to your technique for a healthy workout.

Flexibility

Maintaining your flexibility - the capacity to move a body part around a joint - can enhance your ability to move independently. Stretching helps your body stay flexible by:

• Maintaining full range of motion around joints that have weakened muscles, which can occur if you've had a stroke
• Preventing permanently shortened muscles (contractures), which may be problematic if you have a spinal cord injury
• Decreasing rigidity and stiffness if you have Parkinson's disease or have muscle spasticity due to spinal cord injury or multiple sclerosis
• Make sure your muscles are warmed up before you begin your flexibility exercises. Doing these exercises midway through or at the end of your program will help ensure you don't pull a muscle or tendon.

Set your goals

Goal setting can help you stay on track with your plan. Work with your doctor or physical therapist to set some short- and long-term goals.

Keep in mind that moderate amounts of physical activity most days of the week can improve your health. You can do this through longer periods of less intense activity, such as wheeling yourself in your wheelchair for 30 to 40 minutes, or in shorter amounts of more strenuous activity, such as playing wheelchair basketball for 20 minutes.

Start slowly

Don't jump into an intense, structured exercise program right away. Instead focus on bringing a small amount of physical activity into your life each day. Remember, physical activity doesn't need to be strenuous to improve your health, and even brief periods of moderate activity will help.

If you're currently inactive, begin with five to 10 minutes of physical activity and increase the time as you progress. By slowly increasing the duration, intensity or frequency of the activity, you can achieve greater health benefits.

Keep a journal

Some people find that keeping a record of their physical activity is motivating. Use a small notebook or fill out a spreadsheet on your computer if you'd like.

If you do keep a record, take it to appointments with your doctor or physical therapist. They can evaluate your progress and make sure you don't worsen your condition by pushing yourself too hard or by doing specific exercises improperly.

Consider organized sports

Though activities such as walking around your neighborhood or strength training at a fitness center can be pleasurable, consider taking part in organized sports.

Besides the benefits of physical activity, playing organized sports can help improve your motor skills, mood and self-esteem. You also gain the companionship that comes with sharing an activity with others.

Numerous opportunities are available to you. Minor modifications - such as slowing down the pace of an activity, using modified equipment or limiting the size of the playing areas - can usually make the sport enjoyable.

• Soccer. Players walk instead of run. Only six people are allowed per side. Players who use wheelchairs can hold the ball in their laps.
• Volleyball. Use balls that are larger, softer, lighter and brightly colored. Let the ball bounce before you hit it. Lower the net. Play sitting down in a wheelchair or on the floor if you're unable to stand.
• Tennis. Use rackets with large heads. Don't use a net. Use large, lightweight, brightly colored balls.
• Basketball. People who are unable to stand can play in wheelchairs. Organized teams compete throughout the United States.
• Adaptive floor hockey. Children who require wheelchairs, along with children with disabilities who can stand, play hockey on wooden floors instead of ice.

Have fun, enjoy better health

You know about some of the options for increasing your physical activity. Are you ready to find out what's available in your community? Call the local chapter of an association for people with your particular disability. Some organizations sponsor summer camps, classes and sporting events for people with disabilities.

And don't forget to make it fun. Enjoy yourself - whether you exercise alone or with friends or family members. Being physically active can - and should - make you feel good. Your reward for having fun and getting more active will be better health and an improved quality of life.

Jumpstart Your Metabolism

If you work at it, you can actually increase the rate at which your body burns calories. This is known as metabolism. Many factors affect your metabolic rate.

Metabolism (or total energy expenditure) is basically composed of 3 parts:

(1) Resting Metabolic Rate (RMR) - This is the amount of energy (calories) needed to run the vital functions of your body (i.e. breathing, heart beat). RMR is believed to account for about 65 to 75% of the calories your body burns in a day. As fat content in the body increases, the RMR decreases. Muscle deterioration will also decrease the RMR. To combat a decrease in the rate at which your body burns calories at rest, build more muscle and shrink those fat stores.

(2) Thermic Effect of Food (TEF) - This involves the work associated with digesting the food you eat. The amount of energy used here ranges from 5 to 15%. The composition of your diet will have an effect on this part of metabolism. When the ratio of carbohydrate to fat is high, metabolism is higher. The body has to work much harder to convert carbohydrates to fat than it does dietary fat which is already in a storable form.

(3) Effect of Physical Activity - This is the energy your body burns to perform daily activities, exercise, play, etc. On average, physical activity accounts for 20 to 40% of the calories burned by your body in one day. It is here where you can have the greatest effect on your metabolism. This part of metabolism is considerably lower in a person who is sedentary (inactive) versus a very active person. The intensity of the activity, how long the activity is performed, and the frequency with which the person performs the activity all have an effect on metabolism. This is probably a no-brainer, but the more intense the activity, the more calories are burned; the longer you do the activity, the more calories you are burning; and the more often you do the activity, the more calories are used up.

Unfortunately for us women, we tend to have less muscle mass than men. This is the way we are made, (no, guys, this is not an excuse, just the facts). Thus, women typically have a lower RMR than men. People under the age of 30 usually have a faster metabolic rate for the same reason - higher muscle mass. However, this does not have to hold true. Keep your muscle mass by lifting weights three days a week. Studies have shown that in as little as three months of moderate weight training will boost your RMR.

The Effects of Food on Metabolism

Anything that speeds up the heart rate, such as stimulants, will temporarily increase your RMR. Examples of food stimulants include caffeine and spicy chili peppers (the key being spicy). Complex carbohydrates (i.e. bread, rice, pasta, potatoes, beans, lentils, fruits and vegetables) contain about half the calories by weight of fat. Plus, it is more work for the body to convert carbohydrates to body fat.

Alcohol is a concentrated calorie source and contains few nutrients. It actually reduces the body's ability to burn fat. The soluble fiber in oat products not only lowers cholesterol but enhances weight loss.

Walking within 10 minutes of eating can actually boost your TEF helping your body burn 10% more calories than normal. Eating every 3 to 4 hours (6 to 7 small meals per day) will increase your TEF, thus your metabolism.

Power List of Ways to Increase Metabolism:

* Never ever skip meals, especially breakfast.
* After lunch and dinner, take a brief walk (10 to 15 minutes).
* Do NOT eat LESS than 1200 calories per day.
* Eat 50 to 60% of your calories from carbohydrates.
* Train with weights at least 3 days a week.
* Perform some form of aerobic exercise most days of the week.
* Drink plenty of water.
* Get Plenty of Sleep.

An excellent program for achieving this is the New Ultimate Weight Loss Program. I highly recommend this for achieving each of the points mentioned above.