Don’t fret! This is the perfect season to keep kids active and increase your own fitness level as well. Make a deal with your children that this summer will be the healthiest and most fun one yet, then brainstorm together for activity ideas. To help get you started, here are a few activities to add to your list.

Park-a-Palooza

Dedicate one day each week of the summer to Park-a-Palooza! Pick multiple parks you love or have always wanted to visit and hit them hard. Set your timers for 30 minutes at each, then move on to the next one! Pack H20, healthy snacks and a blanket so you can break when hunger strikes.

Family Dance

TV shows like Dancing with the Stars are as popular as ever, so join in on the fun and have the whole family learn to dance this summer. Check out videos at your local library or surf YouTube for free lessons. Check out the fantastic, interactive dance video games available for all age levels via Wii and Xbox. And don’t forget to practice your new skills at a weekly Friday night Family Dance Party!

Go Old School

The games of your youth will slip away unless you teach them to your kids! Sure, they may already know tag and hopscotch, but what about Kick the Can, Sardines, Red Rover, Four Square, Mother May I? and Capture the Flag? Don’t remember all the rules? A few quick clicks on Google will lead you right to them. Invite the neighborhood to “Old School Game Night” and you’re sure to make—and rekindle—some awesome childhood memories.

Family Bike Rides

Bike riding as a family is a fantastic way to exercise and spend time together. Take your first few journeys at different times of the day to see what works best in terms of family mood and lighter traffic. Ensure everyone’s tires are full of air, their helmets fit and you have water bottles in tow.

Camping

If your kids love the outdoors, s’mores and the idea of sleeping under the stars, it’s time for a family campout. But no need to travel, camping can be an adventure in your own backyard or the yard of a willing friend. If your children are old enough, consider letting them spend an entire day and night outdoors as if they were at a campground. Have them create the plan for the items they’ll need to spend a day in the “wilderness.” You’ll be amazed at just how creative and resourceful your kids can be.

Walkabout

There’s nothing better than ending the day with a leisurely family walk. Keeping kids active can also be fun. Take turns hitting the pavement with each of your children—they’ll love the one-on-one time and you’ll love this low key way to learn about what’s going on in their lives. At least once a week, venture out as a family. You’ll be surprised at the personal connections the whole family makes when out of the house, enjoying nature and staying fit together.

The post Keep Kids Active, Moving and Engaged All Summer Long first appeared on Chiropractor Broken Arrow.

The temperatures are rising and the days are getting longer. It′s summertime once again. Here are some tips to help you stay safe in the heat and make your summer the best, and healthiest, one yet.

Beat the Heat

Heat-related illnesses claim the lives of hundreds of people each year, so it is important to take these precautions when working or playing outside during the hot summer months.

• Drink plenty of water or other non-alcoholic beverages;  You should strive for at least 1 ounce of water for every 2 pounds of body weight.
• Wear lightweight, loose-fitting clothing that is light in color;  When in doubt, live by the saying “Suns out, Guns out!”
• Reduce strenuous activities or do them during the cooler parts of the day.

Grill and Chill

Whether you prefer burgers off the grill or a picnic in the park, one thing you don’t want on the menu this summer is a food-borne illness. Take these steps to help keep germs at bay.

• Wash your hands before and after handling food.
• When taking foods off the grill, do not put cooked food items back on the same plate that previously held raw food.
• When grilling foods, preheat the coals on your grill for 20 to 30 minutes, or until the coals are lightly coated with ash.
• Use a meat thermometer to ensure that food reaches a safe internal temperature.
• Never let raw meat, cooked food or cut fresh fruits or vegetables sit at room temperature for more than two hours before putting them in the cooler or refrigerator (one hour when the temperature is above 90°F).
• Make sure to pack plenty of extra ice or freezer packs in your cooler to ensure a constant cold temperature.  You don’t want that potato salad getting warm, trust me.

Fun in the Sun

Your summer plans may include hitting the beach or just spending more time outdoors. Make sure you plan to avoid sunburn, which can increase your risk of skin cancer.

• Seek shade, especially during midday hours (10 a.m. to 4 p.m.), when UV rays are strongest and do the most damage.  Vitamin D is very important but doesn’t go overboard.
• Cover up with clothing to protect exposed skin. A long-sleeved shirt and long pants with a tight weave are best.  Just keep an eye on the heat.
• Wear a hat with a wide brim to shade the face, head, ears, and neck.
• Grab shades that wrap around and block as close to 100% of both UVA and UVB rays as possible.
• Rub on sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection.  I’m a fan of getting some sun first, but try to avoid getting burnt.  Also, read up on the sunscreens before application.  Not all lotions are good for the skin and try to avoid the aerosol at all costs.

Swim Safe

Swimming is a fun way to stay cool and be active. Before diving in, make sure you know these tips for staying healthy and safe while swimming.

• Avoid swallowing pool water or even getting it in your mouth.  That’s just nasty!!
• Shower before swimming and wash your hands after using the toilet or changing diapers.
• Take children on bathroom breaks or check diapers often.
• Keep an eye on children at all times. Kids can drown in seconds and in silence.  Trust me, I used to be a lifeguard 🙂
• Never swim alone or in unsupervised locations. Teach children to always swim with a buddy.
• Don’t use air-filled swimming aids (such as “water wings”) with children in place of life jackets or life preservers.  Look into “puddle jumpers for little ones”

Here’s the thing… we like you and want to keep you around.  We want you to enjoy the summer but stay safe so you can enjoy it for years to come.  As always, we are here if you have any questions or would like to discuss your current state of health.  We are easily reached at 918-940-4630.  Thank you for allowing us to be your chiropractor.

The post How Can I Stay Safe in the Heat? first appeared on Chiropractor Broken Arrow.