Filed under: Military families
Make family fitness a fun affair with tips, games, goal trackers, and incentives from USAF FitFamily! Families can use the website’s resources to set family fitness goals and then track progress. And check out the recipes and activity ideas that can add a little fun to getting healthy—you can even submit photos. To begin, watch FitFamily’s online video, which describes the different resources available on the website. It also provides information on activities that are available at local Air Force installations, such as community resources, outdoor adventures, and family activities.
Interested in more family fitness information? Visit HPRC’s Family & Relationships domain for more resources.
Hearing is usually one of those abilities we take for granted—until we lose it. Make sure your children know the importance of hearing, and help them by encouraging healthy hearing habits. Just like helping them make healthy food choices or exercise, you can help your kids learn healthy hearing habits. The Department of Defense has a Hearing Center of Excellence that does research and provides educational information on the importance of hearing for optimal performance. Last month they wrote a blog on nurturing healthy hearing habits in your children that offers the following three tips:
- Talk to children about the importance of protecting their hearing in their everyday lives. Awareness of noise pollution is the first step towards a lifetime of healthy hearing.
- Make it fun. HCE has links to online tools such as an interactive sound ruler, games, and videos. (The Centers for Disease Control and Prevention also has a fun “Noise Meter.”)
- Make it a family affair; discuss how you deal with noise and demonstrate what you do to protect your own hearing, such as turning down the sound on video games and MP3 players. Your children will follow your example.
If you instill good hearing habits in your children now, they will be ready as adults to cope with the kinds of noise pollution that have been leading to hearing loss among Warfighters.
It’s the New Year! If you’re already despairing about resolutions, keep in mind that making small changes in behavior that fit easily into your lifestyle are good options for family health and weight loss over time. For one month, try choosing three small habits to focus on changing that you can apply to any situation, whether you’re at home, overseas, or travelling. Try setting up email or calendar reminders if that helps you, or put up tangible reminders such as sticky notes around your house. To get you started, here are some ideas:
- Keep unhealthy foods such as potato chips, cookies, etc. out of sight so they are less tempting.
- Put down your fork and knife between bites.
- Portion out “snackable” foods that come in large bags/containers into smaller one-serving containers, so you don’t keep dipping in.
- Choose water over soda.
- Keep fresh fruit on hand to replace fatty, high-calorie snacks.
For more help, Military OneSource has a Health and Wellness Coaching Program that can help you lose weight and improve your overall fitness. Finally, for more information on making healthy food choices for you and your family, visit HPRC’s Family Nutrition section.
Do you show your loved one appreciation? Gratitude is an essential element in happy relationships. Couples who feel appreciated by their significant others in turn are more appreciative back to the other person. Also, when shown appreciation, people tend to be more responsive to their significant other’s needs. In short, gratitude is contagious! Try it. When you next talk to your significant other, find something to be appreciative about and see if it has any positive ripple effects. This can also help maintain intimacy when you are apart from your loved one due to deployment or TDY.
Preventing obesity should begin at an early age, because children who are overweight often become obese as adults. And while many of us know that we need to eat right and exercise, there are also risk factors that we are born with that we can’t change. Now you can calculate your child’s risk of developing obesity with an online calculator.
The calculator was developed by a team of researchers who looked at a number of well-known biological and social risk factors for developing obesity. They were able to boil down their findings to six simple factors that provide a reasonably accurate probability of whether a child will develop obesity:
1) The body mass indexes (BMIs) of both parents. (HPRC has a link to a calculator you can use to calculate BMI.)
2) The number of people who live in the house.
3) What kind of work the child’s mother does.
4) Whether the mother smoked during her pregnancy.
5) The birth weight of the child (in kilograms). (To convert pounds [lb] to kilograms [kg], multiply pounds by 0.45359237.)
Living a healthy lifestyle is beneficial for everyone, but tools like this can help you determine whether your child is particularly at risk for becoming an obese adult, so that you can make important health changes early in life. For ideas to help your family be physically active and healthy, check out this HPRC Healthy Tip as well as the family physical fitness and family nutrition sections of HPRC’s website.
Love may be the most important part of choosing a partner—but do you also think about friendship? Couples who both love AND cultivate a friendship with each other have happier and more stable relationships over the long run—and people in happier relationships tend to be healthier. That makes friendship with your significant other one more factor in a Warfighter’s total fitness package.
If you’re wondering how to cultivate a friendship with your partner, try starting up a conversation around topics like these that will bring you closer:
- What is it about yourself that you’re most proud of?
- What would you like to see happen for us in the next five years?
- Who are your best friends at this point in your life?
- What attracted you to me when we first met?
In other words, you can build a friendship together by talking about your experiences, wants, and dreams. For more tips on building or maintaining a strong relationship, check out HPRC's Answer on how to optimize your relationships.
The holidays can be hard for families when a loved one is deployed. This blog entry from the Defense Centers of Excellence, “Preparing Your Family for the Holidays Apart,” has some tips for the holidays for the family at home, including:
- Continue gift exchanges even if family members are apart, as traditions are important.
- Socialize with your friends and family as usual; don’t isolate yourself.
Family members can even get creative with holiday traditions, such as making holiday ornaments with names of loved ones and/or writing letters to be opened during the holiday season.
Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.
This past July, the Military Health System focused on promoting Total Force Fitness, giving priority to seven top areas: tobacco-free living, drug-abuse prevention, healthy eating, active living, injury-free and violence-free living, reproductive and sexual health, and mental and emotional well-being. They suggest managing your own health and wellness by making healthy choices between doctor’s visits. For inspirations and ideas that can help, check out HPRC’s ways to:
- make healthy food decisions for yourself, and your family;
- become tobacco-free and/or reducing substance use;
- be active for yourself, your family; and
- enhance your mental and emotional health.
Operation Supplement Safety (OPSS) has now been launched to answer many of your questions about Dietary Supplements. Visit the OPSS section of HPRC’s website now to learn more!
Having something to keep children’s minds and bodies busy can make time pass faster and give them a sense of pride while their mom or dad is away. There are various organizations to help support children of deployed parents and keep them active and involved in their community. The U.S. Army has Operation Military Kid, which connects families to local resources to achieve a sense of community. Our Military Kids specifically reaches out to dependents of the National Guard, reservists, and active-duty wounded warriors. The Department of Defense has a new campaign, Operation Live Well, which includes resources to keep military children active and resilient during their guardian’s deployments. There are also numerous non-profit organizations that offer programming for military children—check out the National Resource Directory section for children’s programs near you.