That's Fit

With summer comes swing sets. So get those kids outdoors for some fresh air and physical activity -- let them slide, swing, jump, and climb. Just make sure they're safe as they scoot up and down and all around. Don't know where to begin? The U.S. National Safety Council offers these tips for securing your back yard play things.

• Make sure your equipment is very sturdy.
• Look for sets that can be changed or upgraded to accommodate your child's growth.
• Secure the legs of the set in below-ground concrete. Got anchors that came with the set? Keep them below ground.
  
• Make sure all cables are taut. Cap any screws or bolts.
• Be sure your slide has no more than a 30-degree slope. Your slide must have tall sides to prevent falls, and an area at the bottom where children can regain balance and sit upright.
• Avoid sets with "S" hooks or parts that can pinch, cut, or crush small fingers.
  
• Avoid rings that are less than five inches or greater than 10 inches in diameter.
• Equipment should not be higher than eight feet tall.
  
• Be careful with metal equipment. It can lead to burns when used in hot weather.

Before jumping into your daily resistance training workout, it's always best to perform a total body warm-up of some kind. In most cases, this can be accomplished with a low- to moderate-intensity session on an elliptical. However, to really prime your muscles, you may also want to include a simple move known as the kettlebell swing.

First -- what the heck is a kettlebell? It's a type of weight that's a bit more unbalanced than a traditional dumbbell. Believe me, you've seen them before -- most likely in grainy, black and white or sepia-toned photos of YMCA gyms from the 1930s. The problem is, many gyms still don't have kettlebells. Does that mean that you're out of luck? Not at all. A dumbbell can work almost just as well for this exercise.

To perform the swing, stand with your feet wider than your shoulders and hold a light kettlebell (or dumbbell) in your right hand in front of your hips, arm straight and with your palm facing your body. Next, squat down, shifting your hips back, as you lower the weight between your legs. Then, swing it forward to chest level as you rise up from your squatting position. Continue in this manner for many reps and then switch arms. Believe me, after a few minutes you'll feel more than just warmed-up.

It's spring and in my Northern Virginia neighborhood that means kids and parents are hitting the playgrounds again. Kids are flocking to swings and slides while parents, mostly moms, sit on benches and gossip, read or do some crafty thing with their hands. Well, here's a novel idea. Get up and get moving with your kids because it's a good chance to get some exercise.

My daughter often yells, "Your turn, Mommy!" after her spins on the slides. Climbing the steps and going down the slide over and over has got to be worth something. Then she runs over to the swings and I run after her. Then I push her hard because she wants to go "super high." At one of the bigger, more elaborate playgrounds there's a zip cord. And it's a big hit. My little one isn't quite big enough or strong enough to do it herself, so I prop her up on one arm and run back and forth with her holding on. Believe me, it's a workout.

So put away the phone, reading material and knitting and shut your trap and get moving next time you take a trip to the playground with your kids. You'll be the "cool mom" in your kids' eyes and your body will thank you.