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Cold? Get Your Family Moving!

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  • Cold? Get Your Family Moving!
December 21, 2022 General /Family

As the days get shorter, many of us begin to hibernate — storing extra food in our tummies for the long, gray winter. On top of eating more, children and adults both tend to be less active during the winter months, which can lead to weight gain for everyone!

HOW TO STAY ACTIVE IN THE WINTER

Whether it’s inside or outdoors, staying active helps both you and your children maintain a healthy weight. There are lots of ways to get your whole family moving this winter. A few ideas are shared below.

INDOOR ACTIVITY IDEAS
  • Obstacle Course. Set it up with chairs, wastebaskets and toys — whatever is easy to move around. Let your kids make up the rules.
  • Scavenger Hunt. Together, as a family — walk quickly around a local store or mall to count how many times you can find a certain item. One person could count red things, while the other counts green. Or you could count shapes, like circles or squares, or textures, like smooth or fuzzy.
  • Indoor Circus. Create a family circus with hula hooping, juggling, or even walking the tight rope (a jump rope spread on the floor in a straight line).
Children playing joyfully on carpet with fluffy dog
Toddlers dancing joyfully with adults in a living room
  • Bean Bag Toss. Who knew your WIC beans could be part of a fun indoor sport? Simply toss the bag of beans between family members. See how many times you can pass them before they land on the ground. (To keep the bag from breaking, you may want to double bag them in a zippered bag.)
  • Strong Woman: Strong Man. See how many times each family member can lift a can of fruit or vegetables. Try the bent arm lift, the overhead lift and the over the ear stretch.
  • Twist and Shout. Put on your favorite dance tunes and get moving! (Just don’t turn up the volume too much — it can damage babies’ and young children’s ears).
  • Musical Chairs. This simple game is fun for all ages.
OUTDOOR ACTIVITY IDEAS
Family sitting on ice, wearing winter clothing, smiling
  • Build a snowman
  • Play snowball basketball
  • Go ice skating
  • Go sledding
  • Make a snow cave or castle
  • Draw shapes in the snow with a stick
  • Collect pine cones for winter crafts
SAFELY PLAYING & EXERCISING OUTSIDE
  • It’s great to get outside and get moving during the winter months, but be prepared to stay safe and warm.
  • Know the wind chill factor – the wind can make it much colder and more dangerous to be outside.
  • Watch out for ice and slippery slush – wear boots that have a good grip.
Child in jacket smiling at adult indoors
Child in winter clothes having hat adjusted outdoors
  • Wear a hat – you lose a lot of body heat from your head.
  • Protect fingers, ears, and toes – wear warm gloves, scarves, and socks to protect sensitive areas from frostbite.
  • Be extra cautious around frozen lakes, streams and ponds – they may look frozen but could cave in if the ice is too thin.
  • If children start shivering, bring them inside quickly – this is the first sign of hypothermia (dangerously low body temperature).

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    Cartoon vegetables with leafy tops gather playfully together.

    Side-Lying Hold

    1. For the right breast, lie on your right side with your baby facing you.
    2. Pull your baby close. Your baby’s mouth should be level with your nipple.
    3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
    4. Keep loose clothing and bedding away from your baby.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You want to rest while baby feeds
    • You are breastfeeding in the middle of the night
    • You and your baby are comfortable in this position
    Yellow circle with abstract, jagged shapes and patterns.

    Cross-Cradle Hold

    1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
    2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
    3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby is premature
    • Your baby has a weak suck
    • Your baby needs help to stay latched
    • Your baby needs extra head support
    • You and your baby are comfortable in this position
    Cat playing with butterfly in a garden.

    Clutch or “Football” Hold

    1. For the right breast, hold your baby level, facing up, at your right side.
    2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
    3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
    4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
    5. Reverse for the left breast.

    This hold is useful when:

    • You had a C-section
    • You have large breasts
    • You have flat or inverted nipples
    • You have a strong milk let-down
    • You are breastfeeding twins
    • Your baby likes to feed in an upright position
    • Your baby has reflux
    • You and your baby are comfortable in this position
    Peach circle with abstract shapes radiating outward.

    Cradle Hold

    1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
    2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
    3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
    4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
    5. Reverse for the left breast.

    This hold is useful when:

    • Your baby needs help latching on
    • You and your baby are comfortable in this position
    Smiling peach character waving cheerful hello.

    Laid-Back Hold

    1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
    2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
    3. Your baby will naturally find your nipple, latch, and begin to suckle.

    This hold is useful when:

    • Your baby is placed on your chest right after birth
    • You have a strong milk let-down
    • You have large breasts
    • You and your baby are comfortable in this position