Embracing a Family Fit Lifestyle

January marks a fresh start to every year, and as Family Fit Lifestyle Month, it’s also the perfect opportunity to kick things off with a focus on health and wellbeing! At Legacy Community Health, we want to ensure everyone has access to the resources and support they need to become and stay fit.

The Importance of Family Fitness

Fitness isn’t just about individual health in the family, it’s about helping each family member build a foundation of wellness become stronger. Joining together in physical activities creates a support system that motivates every member–from parent and grandparents to children and teens–to stay active and healthy. When families make fitness a combined effort, health can be fun and sustainable.

Benefits for All Ages

Fitness has a positive long-term impact on families. Beyond physical health, physical activity also acts as a natural stress reliever. Families who engage in regular exercise often find they can manage daily stress more effectively.

Because regular exercise enhances mood through the release of endorphins and better sleep patterns, it helps reduce symptoms of anxiety and depression and improves overall emotional well-being. When family members exercise together, they can have the opportunity to build even stronger emotional bonds.

For children and teenagers, incorporating fitness early into their life helps them establish positive habits that can prevent lifestyle-related diseases in the future. For adults who may have been less active in the past, recommitting to becoming fit is a great way to model positive behavior. It’s also an excellent way to boost cognitive abilities like thinking skills and memory, and pursue a healthy lifestyle.

According to the Centers for Disease Control, physical activity may include a reduced risk of being diagnosed with cardiovascular disease like heart disease and stroke; a reduced risk of developing type 2 diabetes; and a reduced risk of getting certain types of cancers such as colon cancer, breast cancer, and stomach cancer.

Setting Achievable and Fun Fitness Goals

Creating fitness goals doesn’t have to be overwhelming. While most families have busy schedules, it’s still possible to find time for everyone to take part in a group activity. Maybe starting at just 15 minutes every day to play ball or go for a walk together, but over a few weeks and months that time can increase. Setting aside a dedicated period during the weekend is also an option.

The American Heart Association recommends adults get at least 150 minutes per week (2.5 hours) of moderate-intensity aerobic activity, or 75 minutes per week (1.25 hours) of vigorous aerobic activity, throughout the week.

Meanwhile, for children the AHA’s recommendations depend on age: Children 3-5 years old should be given opportunities throughout the day to be active. Meanwhile, children and adolescents 6-17 years old should get at least 60 minutes per day (1 hour) of physical activity, with three days of those days including intense activity and weight-bearing activities each.

Families can explore a variety of activities to ensure everyone has fun and stays engaged. These might include:

• Sports: Playing basketball, baseball, soccer, or frisbee at a nearby playground or field.
• Running or Bicycling: Finding a local park or safe neighborhood to run or bicycle in.
• Local Exploration: Taking walks to explore local parks or neighborhoods.
• Home Workouts: Finding free fitness videos on platforms like YouTube.
• Seasonal Activities: Some activities are perfect for certain seasons, such as swimming in summer.

Fueling a Healthy Lifestyle through Good Nutrition

Healthy meals provide the energy needed for physical activities. Families should emphasize eating whole foods—fruits, vegetables, lean proteins, and whole grains—to ensure children, teens, and adults get all the essential nutrients they need.

For families just starting out, consider replacing items like processed sugary snacks with air popped popcorn or an apple with peanut butter, and switching soda to drinks like water or natural fruit or vegetable juices.

Cooking meals at home can also encourage healthier eating habits and provide quality family time. Inviting children to help with meal planning and preparation can make them more interested in healthy eating. Even something as simple as letting children choose the vegetable to be served during dinner can make them feel included.

How Legacy Community Health Can Help

At Legacy Community Health, we’re committed to making healthcare and wellness resources accessible and affordable for every individual and their family. Our comprehensive services range from Adult Primary Care, Behavioral Health, Dental, Endocrinology, HIV/STD Screening, LGBTQ Services, Nutrition, OB/GYN, Pediatrics, and Pharmacy, to Senior Care, Vaccinations & Immunizations, and Vision. Our sliding fee scale ensures that everyone, regardless of their financial situation, can receive the care they need.

In addition to these services, we offer personalized wellness programs tailored to individual needs. Our Wellness Manager Felicia Sexton White is a leading expert in creating customized fitness plans and exercise programs for patients.

She works closely with patients to enhance their longevity, boost their mental health, and effectively manage any chronic conditions they may have. Her approach ensures that every individual has the support they need to achieve their wellness goals. She offers both in-person and virtual sessions to fit diverse lifestyles, along with individual and group coaching at several of our locations.

Contact us to discover how we can assist in making health and fitness a priority for your family. Visit us online or call (832) 548-5000 to schedule an appointment. Together, we can create a healthier, happier future for you and your loved ones.