Complete the February Health Challenge by jumping rope for 10 minutes each day

Feb-01

As part of Dr. K’s Family Health Challenge, your challenge for February is to jump rope for 10 minutes each morning. This is an excellent way to increase your heart rate and get your metabolism going early in the day. You can do this in your garage, or your backyard. On the weekends, when the kids aren’t in school, make it a family affair! It will put get the blood pumping while getting to spend some time together early in the day.

Why should I exercise in the morning?

Research suggests that morning exercise improves sleep, a benefit that could also promote weight loss. One study of overweight women between the ages of 50 to 75 showed that those who engaged in consistent morning exercise (about four hours a week) slept better than those who exercised less. The evening exercisers had more trouble falling asleep – even if they fit in the four hours a week.

How do I make exercise a daily habit?

One way to make exercise a daily habit is to integrate your workout into your regular life, says Walter Thompson, PhD, professor of exercise physiology at Georgia State University in Atlanta. “People think they have to strap on running shoes and run a marathon to call it exercise. I talk more about integrating physical activity into your daily lifestyle.” We suggest figuring out what works best for you when it comes to squeezing in time for exercise.

Give yourself permission to stop after 10 minutes

Research shows that endorphins start kicking in around seven minutes of exercise so you might not want to stop after 10 minutes! If you do stop, congratulate yourself for sticking to your monthly challenge.

Click here to see all 12 family health challenges

About the Author

Dr. Katalenas

Dr. Katalenas is a pediatrician and owner of The Pediatric Center of Round Rock and the author of the book "The Step Up Diet: From Scratch… The Quality, Quantity, and Timing Solution to Childhood Obesity", a guide to healthy cooking and eating for busy families.