{"id":10265,"date":"2020-07-22T18:16:59","date_gmt":"2020-07-22T18:16:59","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=10265"},"modified":"2020-07-22T21:41:38","modified_gmt":"2020-07-22T21:41:38","slug":"cooper-experts-offer-tips-on-family-fitness-during-the-pandemic","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/07\/22\/cooper-experts-offer-tips-on-family-fitness-during-the-pandemic\/","title":{"rendered":"Cooper Experts Offer Tips on Family Fitness During the Pandemic"},"content":{"rendered":"

\"Parents
\nPara leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a> <\/p>\n

As the COVID lockdown is gradually relaxing, many of us are coming out of hibernation with a few extra pounds. The collective weight gain even has its own lighthearted moniker\u2014the “quarantine 15″\u2014but it is really not a laughing matter.<\/p>\n

Closures of businesses, playgrounds, schools, and other public places have forced both adults and children to temporarily abandon their usual sports and social activities. Physical distancing guidelines have also reduced the opportunity to exercise. With fewer opportunities to stay active, the risk of weight gain is increased.<\/p>\n

\u201cCombined with a healthy diet, regular physical activity can help kids to stay fit while school is closed. Taking steps to minimize your child\u2019s risk factors for childhood obesity while sheltered at home\u2014and all year long\u2014will lay the foundation for a lifetime of good health,\u201d says David Bruner, MD, FAAP, General Pediatrician at Cooper.<\/p>\n

Dr. Bruner explains that \u201cfamilies are also coping with increased boredom and stress, which are two emotions that have been linked to overeating.\u201d Childhood obesity is a significant risk factor for obesity in adulthood, which is linked to chronic health problems, such as diabetes and heart disease.<\/p>\n

\u201cOvereating while not engaging in physical activity is the wrong thing to do,\u201d says Evelyn Arteche, RDN, Registered Dietitian at Cooper, who helps patients to balance a healthy diet with exercise to manage weight. \u201cSomething as simple as taking a walk after a meal will aid in digestion while also helping to burn calories,\u201d she explains.<\/p>\n

Cody Clinton, DO, Primary Care Sports Medicine Physician at Cooper, recommends daily exercise, explaining that it\u2019s important to sweat every day to allow the greatest release of endorphins, which help you feel good. Some people may be hesitant to head outside because of the pandemic. However, according to Dr. Clinton, \u201coutdoor exercise is very safe. The transmission of the virus is limited with the added element of wind outside.\u201d When exercising outside, Dr. Clinton recommends wearing a neck gaiter, which is a common guard used by runners, as face protection for you and others. It\u2019s also important to maintain social distance while walking or engaging in other outdoor exercise.<\/p>\n

Our experts make the following recommendations for the whole family:<\/p>\n

Try to get 150 minutes of exercise per week.<\/strong> For adults, this is the recommendation of the American College of Sports Medicine. Aim for 30 minutes of light exercise five days per week or 50 minutes of moderate exercise three days per week.<\/p>\n

Set up a home workout area<\/strong>. Fitness centers may still be closed, but you can create a home version with a mat and some free weights or resistance bands. The entire family can take advantage of a home workout area. Numerous free apps offer a variety of exercise classes that can add motivation and diversity to your routine. Don\u2019t overlook simple activities that the whole family can enjoy. Even playing tag in the backyard counts.<\/p>\n

Swim and\/or bike. <\/strong>Swimming and biking are enjoyable activities that provide a healthy workout without placing excessive stress on the body. For adults with arthritis in the knees, a simple foot pedal exerciser is a good option. These cost less than $25 and are available at most sporting goods stores or online.<\/p>\n

Pay attention to calorie intake.<\/strong> Adults can calculate their BMR (basal metabolic rate), which is the number of calories required to keep the body functioning at rest. Once you\u2019ve determined your BMR, which is based on age, gender, height, and weight, you can begin to monitor how many calories you need to consume each day to maintain or lose weight. To help reduce calorie intake in young children, some people use a system that requires children to \u201cbuy\u201d snacks with points or tokens that they earn by doing schoolwork or helping with chores.<\/p>\n

Watch serving size. <\/strong>According to the National Institutes of Health, average restaurant portion sizes have grown so much over the past 20 years that sometimes a plate arrives with enough food for two or even three people. These large portion sizes can change what Americans think of as a \u201cnormal\u201d portion at home.<\/p>\n

Eliminate processed foods.<\/strong> In general, it\u2019s a good idea to avoid eating food that has an ingredient that you have not heard of. Food is usually healthiest when it is eaten in its most natural and recognizable state. Processing depletes the nutritional value of food. Check your pantry for highly processed foods, products with high-fructose corn syrup, and simple carbohydrates found in cakes and candy and replace them with healthier options such as fresh fruits and whole grains. You will be cutting back on hidden sources of sodium and sugar, which can help with weight loss.<\/p>\n

Be a smart grocery shopper.<\/strong> Steer clear of the cookie aisle. If sweets and snacks are in the house, you or your kids are bound to eat them. Instead, choose fresh fruits, which are naturally sweet. If you normally buy white rice, try quinoa, couscous, or brown rice instead. Avoid buying foods that you don\u2019t want your children to eat because children may have little motivation to make good dietary choices.<\/p>\n

Substitute high-calorie foods with lower-calorie options.<\/strong> If you enjoy ice cream, try substitutions such as yogurt or low-calorie ice cream. High-fat cheeses such as sour cream and cream cheese have lower fat versions. Check the label, and choose items with lower calorie counts.<\/p>\n

Stay hydrated.<\/strong> Water helps to eliminate toxic substances from the body. Adults should drink 64 to 84 ounces (approximately 6 to 8 bottles of water) daily, or half of their body weight in ounces. For example, someone who weighs 140 pounds should drink 70 ounces of water each day. You can add flavor to water with lemon or other fruit. Limit caffeine, especially in the afternoon. In general, you can tell that you are drinking enough water if you use the bathroom five to six times daily. Children who aren\u2019t participating in rigorous physical activity or sports get enough water by eating a balanced diet and drinking water when they\u2019re thirsty.<\/p>\n

Keeping fit during a pandemic might offer unique challenges, but by following these recommendations, the quarantine 15 weigh gain can slowly come off. Remember when undertaking an exercise or weight loss program, it is always a good idea to check in with your primary care physician and\/or pediatrician who can suggest the best program based on your or your child\u2019s medical history.<\/p>\n

To make an appointment with a Cooper primary care provider, pediatrician, or nutritionist, please call 800-8-COOPER<\/a> or use our online appointment request form<\/a>.
\n<\/a>
\n <\/p>\n

Los expertos de Cooper ofrecen consejos sobre la aptitud familiar durante la pandemia<\/h2>\n

A medida que el bloqueo de COVID se relaja gradualmente, muchos de nosotros estamos saliendo de la hibernaci\u00f3n con unas pocas libras extra. El aumento de peso colectivo incluso tiene su propio apodo alegre, “la cuarentena 15”, pero en realidad no es un asunto de risa.<\/p>\n

El cierre de negocios, parques infantiles, escuelas y otros lugares p\u00fablicos ha obligado a adultos y ni\u00f1os a abandonar temporalmente sus actividades deportivas y sociales habituales. Las pautas de distanciamiento f\u00edsico tambi\u00e9n han reducido la oportunidad de hacer ejercicio. Con menos oportunidades para mantenerse activo, aumenta el riesgo de aumento de peso.<\/p>\n

\u201cCombinada con una dieta saludable, la actividad f\u00edsica regular puede ayudar a los ni\u00f1os a mantenerse en forma mientras la escuela est\u00e1 cerrada. Tomar medidas para minimizar los factores de riesgo de obesidad infantil de su hijo mientras est\u00e1 refugiado en su hogar, y durante todo el a\u00f1o, sentar\u00e1 las bases para una vida de buena salud “, dice David Bruner, MD, FAAP, pediatra general de Cooper.<\/p>\n

El Dr. Bruner explica que “las familias tambi\u00e9n est\u00e1n lidiando con un mayor aburrimiento y estr\u00e9s, que son dos emociones que se han relacionado con comer en exceso”. La obesidad infantil es un factor de riesgo significativo para la obesidad en la edad adulta, que est\u00e1 relacionada con problemas de salud cr\u00f3nicos, como la diabetes y las enfermedades card\u00edacas.<\/p>\n

“Comer en exceso sin realizar actividad f\u00edsica es algo incorrecto”, dice Evelyn Arteche, RDN, dietista registrada en Cooper, que ayuda a los pacientes a equilibrar una dieta saludable con ejercicio para controlar el peso. “Algo tan simple como caminar despu\u00e9s de una comida ayudar\u00e1 en la digesti\u00f3n y al mismo tiempo ayudar\u00e1 a quemar calor\u00edas”, explica.<\/p>\n

Cody Clinton, DO, m\u00e9dico de medicina deportiva de atenci\u00f3n primaria en Cooper, recomienda el ejercicio diario, explicando que es importante sudar todos los d\u00edas para permitir la mayor liberaci\u00f3n de endorfinas, que lo ayudan a sentirse bien. Algunas personas pueden dudar en salir por la pandemia. Sin embargo, seg\u00fan el Dr. Clinton, \u201cel ejercicio al aire libre es muy seguro. La transmisi\u00f3n del virus est\u00e1 limitada con el elemento agregado de viento afuera \u201d. Al hacer ejercicio al aire libre, el Dr. Clinton recomienda usar una polaina para el cuello, que es un protector com\u00fan utilizado por los corredores, como protecci\u00f3n facial para usted y otros. Tambi\u00e9n es importante mantener la distancia social mientras camina o participa en otros ejercicios al aire libre.<\/p>\n

Nuestros expertos hacen las siguientes recomendaciones para toda la familia:<\/p>\n

Intenta hacer 150 minutos de ejercicio por semana<\/strong>. Para adultos, esta es la recomendaci\u00f3n del American College of Sports Medicine. Apunte a 30 minutos de ejercicio ligero cinco d\u00edas a la semana o 50 minutos de ejercicio moderado tres d\u00edas a la semana.<\/p>\n

Establecer un \u00e1rea de entrenamiento en casa<\/strong>. Es posible que los gimnasios a\u00fan est\u00e9n cerrados, pero puede crear una versi\u00f3n hogare\u00f1a con un tapete y algunas pesas libres o bandas de resistencia. Toda la familia puede aprovechar un \u00e1rea de entrenamiento en casa. Numerosas aplicaciones gratuitas ofrecen una variedad de clases de ejercicios que pueden agregar motivaci\u00f3n y diversidad a su rutina. No pase por alto actividades simples que toda la familia puede disfrutar. Incluso jugar a la etiqueta en el patio trasero cuenta.<\/p>\n

Nadar y \/ o bicicleta. <\/strong>Nadar y andar en bicicleta son actividades agradables que proporcionan un entrenamiento saludable sin ejercer un estr\u00e9s excesivo en el cuerpo. Para los adultos con artritis en las rodillas, un ejercicio de pedal simple es una buena opci\u00f3n. Estos cuestan menos de $ 25 y est\u00e1n disponibles en la mayor\u00eda de las tiendas de art\u00edculos deportivos o en l\u00ednea.<\/p>\n

Presta atenci\u00f3n a la ingesta de calor\u00edas. <\/strong>Los adultos pueden calcular su BMR (tasa metab\u00f3lica basal), que es la cantidad de calor\u00edas necesarias para que el cuerpo funcione en reposo. Una vez que haya determinado su BMR, que se basa en la edad, el sexo, la altura y el peso, puede comenzar a controlar cu\u00e1ntas calor\u00edas necesita consumir cada d\u00eda para mantener o perder peso. Para ayudar a reducir la ingesta de calor\u00edas en los ni\u00f1os peque\u00f1os, algunas personas usan un sistema que requiere que los ni\u00f1os “compren” bocadillos con puntos o fichas que ganan al hacer el trabajo escolar o ayudar con las tareas dom\u00e9sticas.<\/p>\n

Mire el tama\u00f1o de la porci\u00f3n.<\/strong> Seg\u00fan los Institutos Nacionales de Salud, el tama\u00f1o promedio de las porciones de los restaurantes ha crecido tanto en los \u00faltimos 20 a\u00f1os que a veces llega un plato con suficiente comida para dos o incluso tres personas. Estos tama\u00f1os de porciones grandes pueden cambiar lo que los estadounidenses consideran una porci\u00f3n “normal” en el hogar.<\/p>\n

Eliminar los alimentos procesados.<\/strong> En general, es una buena idea evitar comer alimentos que tengan un ingrediente del que no haya o\u00eddo hablar. La comida suele ser m\u00e1s saludable cuando se come en su estado m\u00e1s natural y reconocible. El procesamiento agota el valor nutricional de los alimentos. Revise su despensa en busca de alimentos altamente procesados, productos con jarabe de ma\u00edz alto en fructosa y carbohidratos simples que se encuentran en pasteles y dulces y reempl\u00e1celos con opciones m\u00e1s saludables, como frutas frescas y granos integrales. Reducir\u00e1 las fuentes ocultas de sodio y az\u00facar, que pueden ayudar a perder peso.<\/p>\n

Sea un comprador inteligente de comestibles. <\/strong>Mant\u00e9ngase alejado del pasillo de galletas. Si hay dulces y bocadillos en la casa, usted o sus hijos est\u00e1n obligados a comerlos. En su lugar, elija frutas frescas, que son naturalmente dulces. Si normalmente compra arroz blanco, pruebe con quinua, cusc\u00fas o arroz integral. Evite comprar alimentos que no desea que coman sus hijos porque los ni\u00f1os pueden tener poca motivaci\u00f3n para tomar buenas decisiones diet\u00e9ticas.<\/p>\n

Sustituya los alimentos ricos en calor\u00edas con opciones bajas en calor\u00edas.<\/strong> Si le gusta el helado, pruebe las sustituciones como yogur o helado bajo en calor\u00edas. Los quesos con alto contenido de grasa, como la crema agria y el queso crema, tienen versiones bajas en grasa. Revise la etiqueta y elija art\u00edculos con recuentos bajos de calor\u00edas.<\/p>\n

Mantente hidratado.<\/strong> El agua ayuda a eliminar sustancias t\u00f3xicas del cuerpo. Los adultos deben beber diariamente entre 64 y 84 onzas (aproximadamente entre 6 y 8 botellas de agua), o la mitad de su peso corporal en onzas. Por ejemplo, alguien que pesa 140 libras debe beber 70 onzas de agua cada d\u00eda. Puede agregar sabor al agua con lim\u00f3n u otra fruta. Limite la cafe\u00edna, especialmente en la tarde. En general, puede decir que est\u00e1 bebiendo suficiente agua si usa el ba\u00f1o de cinco a seis veces al d\u00eda. Los ni\u00f1os que no participan en actividades f\u00edsicas o deportes rigurosos obtienen suficiente agua al comer una dieta equilibrada y beber agua cuando tienen sed.<\/p>\n

Mantenerse en forma durante una pandemia puede ofrecer desaf\u00edos \u00fanicos, pero siguiendo estas recomendaciones, el aumento de peso en cuarentena 15 puede desaparecer lentamente. Recuerde que cuando realice un programa de ejercicio o de p\u00e9rdida de peso, siempre es una buena idea consultar con su m\u00e9dico de atenci\u00f3n primaria y \/ o pediatra, quien puede sugerirle el mejor programa seg\u00fan su historial m\u00e9dico o el de su hijo.<\/p>\n

Para hacer una cita con un proveedor de atenci\u00f3n primaria, pediatra o nutricionista de Cooper, llame al 800-8-COOPER o use nuestro formulario de solicitud de cita en l\u00ednea.<\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As the COVID lockdown is gradually relaxing, many of us are coming out of hibernation with a few extra pounds. The collective weight gain even has its own lighthearted moniker\u2014the “quarantine 15″\u2014but it is really not a laughing matter. Closures of businesses, playgrounds, schools, and other … [Read more…]<\/a><\/span><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"entry","1":"post","2":"publish","3":"author-tvekteris","4":"post-10265","6":"format-standard","7":"category-uncategorized"},"yoast_head":"\nCooper Experts Offer Tips on Family Fitness During the Pandemic - eHealth Connection<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/07\/22\/cooper-experts-offer-tips-on-family-fitness-during-the-pandemic\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cooper Experts Offer Tips on Family Fitness During the Pandemic - eHealth Connection\" \/>\n<meta property=\"og:description\" content=\"Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed As the COVID lockdown is gradually relaxing, many of us are coming out of hibernation with a few extra pounds. 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