Your Kids’ New Workout Partner: Old Man Winter


Winter is in full swing, and along with this chilly season comes a plethora of excuses to ignore physical fitness in lieu of vegging out on the couch. But don’t fall for the season’s trap! Here are a handful of exciting ways to get the activity that your body craves.

Skate it
Have the kids seek refuge from the elements at an indoor skating rink. And you may want to consider tagging along with them for the adventure. A recent story published by Health.com listed rollerblading as the No. 1 fat blaster. In fact, 30 minutes of inline skating can burn 425 calories!

If you want the best of both worlds—exercise and winter weather—find an area to go ice-skating. Some communities have public areas that are annually transformed into a perfect place to ice-skate, while others offer the ice indoors. Rentals are usually available at both of these venues.

Shovel it
Before man made the snowblower, there was the shovel. Remember your mom or dad telling you that shoveling the driveway is good for you and that it builds muscles. Well, it turns out that your parents were right.

If children and adults shovel properly—by lifting with the arms and legs to put minimal strain on the back—it can be quite the workout! When you’re done, you’ll feel it in your core and throughout your arms and legs.

Shoveling doesn’t have to be a ho-hum activity. Bundle up with the kiddos, split the driveway in half, and have a competitive race. The winners will have their side done the quickest and it will look the cleanest. If the kids still have energy to burn, head over to the neighbor’s house and shovel some more. Besides providing a great workout and a break from cabin fever, the true beauty of shoveling is that you can start making snow piles in specific areas of the lawn for future assembly of snowmen or snow forts.

Build it
Take those huge piles of snow that have amassed from your shoveling exploits and work together as a family to build a super-sized snowman or a cool snow fort. These activities work your arms and legs because they require you to pack—and sometimes lift—a respectable amount of snow to achieve your goal. The payoff comes from having your creation on display until it loses the battle with the sun and melts away.

Throw it
When the conditions are right, let your inner child rule for the day and let loose with an old-fashioned snowball fight! You can keep this adventure low-key and limit it to a few people, or you can wage war with the whole neighborhood.

Start by taking the proper safety precautions and using only loosely packed fluffy snow. (This type of snow will ensure that no one is throwing any ice balls.) Also stress the importance of safety by prohibiting participants from aiming above the shoulders. With everyone bundled up sufficiently and ground rules in place before the mayhem begins, this fun-filled seasonal activity will be talked about long after Old Man Winter has left the scene.

Steps to a Healthier You

Pedometers may have been a fitness fad, but these gadgets definitely have some staying power for people who want to make strides toward better health. This techy tool is one trend that can make a lasting difference because it encourages people to get going, to take more steps, to be more physically active.

What’s a pedometer?
A pedometer is a small device that easily latches onto your waistband and counts how many steps you take throughout the day. The number of steps is quickly converted into distance. Wearing a pedometer is hardly noticeable, and it’s comfortable to wear all day because it is held securely by a clip.

What’s in it for me?
A study published in the Journal of the American Medical Association in November 2007 concluded, “The results suggest that the use of a pedometer is associated with significant increases in physical activity and significant decreases in body mass index and blood pressure.” These findings support the fact that wearing a pedometer and recording your daily steps and distance is great for two reasons. First, you get an idea of how active you are throughout the day. Second, using a pedometer provides added motivation to reach specific physical fitness goals.

How many steps should I take each day?
The beauty of a pedometer is that you can use it to help you lose weight or maintain your current state of health. Start by setting a daily goal based on the following numbers:

What else should I know about pedometers?
Pedometers are affordable and readily available at major retailers and sporting goods stores. Prices typically range anywhere from $5 to $35, depending on the quality of the pedometer and the number of features it comes with. Look for a pedometer with an accuracy range of +/- 5% to avoid counting “false steps” such as a bumpy car ride or bending down to tie your shoe.

Looking Back on International Walk to School Day

Schools around the state participated in International Walk to School Day. In fact, 27 Nebraska schools gave it their all during the event’s 13th year.

They said it best
Many Safe Routes Nebraska programs went above and beyond holding a typical walk-to-school-day event by adding in creative twists to get students, parents, and teachers excited about International Walk to School Day. A few schools teamed up, others had mascots walk with students, and some had a trophy or some sort of breakfast waiting for students when they arrived at school. Here’s what organizers across the state had to say about their events:

“All students in K-6 grade participated in an all-school walk on October 6. We also encouraged students to ride their bikes to and from school. And we held a bike rodeo after school.” —WESTERN HILLS UNIVERSITY PARTNERSHIP MAGNET CENTER, OMAHA

“Students were encouraged to participate through backpack mail. Bused students had the opportunity to walk once they arrived at school. Those students [who participated] received a package of silly bands.” —CEDAR ELEMENTARY SCHOOL, BEATRICE

“Students met at the National Guard Armory and then walked as a group with school staff, parents, and caregivers.” —O’NEILL GRADE SCHOOL and ST. MARY’S ELEMENTARY SCHOOL, O’NEILL

“Students who chose to participate met at the town’s main square gazebo and then walked as a group to school with staff, parents, and grandparents.” —WEST HOLT GRADE SCHOOL and ST. JOESPH’S ELEMENTARY SCHOOL, ATKINSON

“Students walked with a school staff member from one of three remote drop-off locations. And the class with the greatest percentage of students participating won an extra ball for their class to use on the playground.” —BRYAN ELEMENTARY SCHOOL, LEXINGTON

“We spoke to the high school student council to get them involved in the Walk to School Program. The K-6 grade group is already involved with the student council…as well as the parents. We had a light breakfast after the students walked to school.” —GIBBON PUBLIC SCHOOLS, GIBBON

“Students and staff met at drop-off points and walked to school together on October 6. A light and healthy breakfast followed the walk. Students walked during PE classes for the month of October, and for every mile walked a foot was hung on the gym wall.” —ST. AGNES SCHOOL, SCOTTSBLUFF

“The school partnered with Teach a Kid to Fish, a nonprofit organization dedicated to fighting the epidemic of childhood obesity, to promote the advantages of walking and biking to school regularly.” —EASTRIDGE ELEMENTARY SCHOOL, LINCOLN

“We called our walk the Pumpkin Stroll. It’s a school event where families walk or jog 1/3 mile around the school for fun and fitness. We had awards such as tennis shoe tokens for all students.” —ROPER ELEMENTARY SCHOOL, LINCOLN

Join in on the fun
Spring Walk to School Day will be here soon, so start planning for it now! Begin by promoting your Safe Routes program with free materials to get things off on the right foot. Once that’s done, get parents to support your event by helping them realize why it’s important to hold—and participate in—Walk to School Day events. If you start with these simple steps, your event could be just as creative and successful as any event out there. Good luck!

Ask Safe Routes Nebraska

Q:  My community is part of the Safe Routes to School Program, and we’d like to create a Safe Routes to School map that highlights the safest routes for walking/biking to school. How do we prevent being liable by labeling routes as “safe”?

A:  First, it’s important to recognize that, in some form, liability exists for virtually all student activities and modes of transportation. Generally, Safe Routes to School (SRTS) programs will not increase your community’s liability. To reduce liability issues, it’s important to involve key stakeholders and experts who understand liability policies and can ensure any hazards along school routes are adequately addressed. SRTS programs can be a proactive tool to solve safety issues and to designate the preferred routes to the school.

Q:  My children live too far from school to walk. Are there any creative solutions that would allow them to be able to walk to school?

A:  Try driving your kids only part of the way to school. Work with your children to identify a safe drop-off area that enables them to walk a few blocks to school. This method will save you some drive time, and it allows your children to be more physically active.

Q:  I’m concerned that my children are overweight. How do I encourage them to lose weight without hurting their self-esteem?

A:  Understandably, children and adolescents face peer pressure within their social environment. By focusing on healthy eating habits and increasing your entire family’s level of physical activity, everyone in your family will be healthier without making your children feel different or inadequate. You can be a positive role model for your children. If your kids see you enjoying healthy foods and physical activity, they are more likely to do the same.


If you have a question that you’d like to ask Safe Routes Nebraska, e-mail JKay@SinclairHille.com.

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