Hi again everyone!
Welcome to the second last post about being ‘grandkid ready’. By the time your grandchildren are teenagers they will probably be on their computers for a lot of the time, or they’ll be asking you to drive them around!
The time you spend around your teenage grandchildren tends to be less physically demanding for you. However, it could possibly mean more time sitting.
Be careful of this. We know that sitting for long periods of time can affect the lower back and lead to pain. Sitting for more than 60 % of your awake hours (this includes driving, eating meals, watching TV as well as the computer) contributes to health problems such as chronic diseases like diabetes.
The recommendations of exercise for adults between 18 – 65 years, in order to maintain good health outcomes, is at least 150 (preferably 300) minutes per week of moderate to vigorous exercise. This could simply be a brisk walk for 30 minutes, 5 times a week. In addition, adults over 65 years are encouraged to do balance and strengthening exercises at least 3 times a week.
For children between 5-17 years it is recommended that they engage in at least 60 minutes a day of moderate to vigorous activity.
So, why not encourage your grandchildren to get out? Go on a brisk walk with them to help both of you to be as active as possible.
As for balance – try these 2 exercises to improve your balance:
1. Single-leg stand with kick:
Start in a standing position. Place all your weight on one foot and stand on this leg. Kick the other leg forward, then sideways and backwards while trying to keep your balance. Stay close to a solid object to hold on to if needed.
2. Tandem walking:
Stand up straight and imagine a straight line on the floor in front of you or place a straight line of tape along the floor. Walk along this line as if you are walking a tightrope, stepping one foot just in front of the toes of the other foot while trying to maintain your balance. Try this close to a wall to start with. Look straight ahead as you tandem walk.
I hope this helps! See you next week for our final post in the Grandkid Ready Series.
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