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As a busy parent, finding time for physical activity while balancing family life can be challenging. However, creating a plan to stay active together is not only important for maintaining good health but also for strengthening family bonds and creating lifelong memories.

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July 17, 2023

Staying active is an important part of a healthy lifestyle and can be enjoyed by the entire family. Whether you're looking to explore the great outdoors, get creative inside or to try something new, this blog will provide you with a variety of exciting ideas to keep your family active and energized.

Benefits of Family Exercise

By exercising together, families establish a firm foundation for lifelong health and well-being. Some benefits of everyday physical activity for children include improvement in attention and memory, stronger muscles and bones, improvement in blood pressure and aerobic fitness, and it reduces the risk of chronic diseases including type 2 diabetes and obesity.1

Family exercise also promotes mental and emotional well-being, as physical activity releases endorphins and reduces stress. Overall, a family workout can not only enhance physical health but also create a positive and supportive environment that promotes happiness, connection and a lifetime of healthy habits.

How Much Exercise Does a Family Need?

The amount of exercise a family needs depends on various factors such as age, fitness level and individual health conditions. Preschool-aged children (ages three through five years) should be encouraged to move and be active throughout their day (active play) to improve their growth and development.2  School-aged youth (6–17 years) should aim to achieve 60 minutes or more of moderate-to-vigorous physical activity daily, or different activities that add up to 60 minutes or more each day.2   Adults, on the other hand (ages 18-64), should aim for at least need a minimum of 150 minutes of moderate activity or a minimum of 75 minutes of vigorous activity a week, along with muscle-strengthening activities on two or more days.

Family Exercise Ideas to Get Started

1. Family walks

a family of four walking together outside

Regular walks together promote physical fitness by improving heart health, strengthening muscles and maintaining a healthy weight. Walking is a low-impact activity that can be enjoyed by all ages and fitness levels. Beyond the physical benefits, family walks also provide valuable bonding time, allowing for quality conversations and shared experiences. This activity can instill healthy habits from an early age, encourage exploration and learning and serve as a positive role modeling opportunity. Choose a regular time that you and your family take a stroll together. Maybe take a walk after dinner or wake up early and walk in the mornings. Learn about all the benefits to walking more each day here.

2. Chore Time Turned Dance Party

By turning on some lively music and dancing while doing chores, the atmosphere becomes energetic and uplifting. This activity not only increases motivation but also adds a fun and playful element to the tasks at hand. Dancing engages various muscle groups, making the chores a physical activity that promotes movement while also demonstrating the importance of teamwork. With laughter and music filling the air, chore time becomes an opportunity to bond and turn an otherwise boring routine into a more enjoyable experience.

3. Family Yoga

a mother and son doing yoga inside together

There are a ton of online resources and videos available for family-friendly yoga that cater to all different ages and abilities. Yoga promotes flexibility, strength and mindfulness. It is also a great option for when the weather is not cooperating for outdoor activities.

4. Outdoor Adventures

Activities like hiking, biking or nature walks allow you to explore scenic locations while getting a healthy amount of exercise. Exploring nature can have a calming effect, reducing stress levels and improving mood for all family members. Research local parks and trails to find suitable options for your family. Remember to pack water, snacks and sunscreen for a safe and enjoyable experience. Check out these hiking and camping safety tips for your next adventure!

5. Swimming or Water Activities   

a parent with a child swimming in a pool having fun

Visit a local pool or beach and enjoy swimming or water activities together. Swimming is a fantastic full-body workout that is gentle on the joints. Suggest games like pool volleyball, water polo, or simply splashing around. Ensure everyone follows safety rules, especially when swimming in open water. It's very important to remember the importance of sun protection.

6. Family Sports and Games

Organize regular family sports and games sessions to encourage physical activity. Choose sports that suit different age groups and skill levels, such as soccer, basketball or frisbee. Create teams, set up friendly competitions and have fun together. Depending on the ages of everyone in your family you can also try games like tag, scavenger hunts or relay races. The focus is on moving, having fun and fostering a sense of teamwork.

Effective ways to Encourage your Family to Exercise Together

  • Lead by Example: As a parent or guardian, your actions speak louder than words. Show your family the importance of exercise by prioritizing it in your own routine. When they see you staying active and enjoying the benefits, they'll be more inclined to follow suit.
  • Make It Fun: Create an enjoyable exercise environment that appeals to everyone. Choose activities that accommodate different fitness levels and interests.
  • Establish a Regular Routine: Consistency is key when it comes to maintaining an exercise regimen. Schedule dedicated family exercise time each week and make it non-negotiable. By treating it as a regular commitment, it becomes a part of your family's routine and promotes healthy habits that last.
  • Embrace Variety: Varying your activities keeps exercise exciting and prevents boredom. Encourage family members to take turns choosing the activity for each session. This not only provides a range of physical benefits but also allows everyone to explore their interests and discover new activities they enjoy.

Exercising as a family is a fantastic way to bond, improve fitness levels and create healthy habits for everyone. By incorporating these fun activities into your routine, you can make exercise an enjoyable and regular part of family life. Remember, the key is to focus on having fun and encouraging each other rather than strict competition or performance. Start small and slowly increase the intensity or duration of activities as your family becomes more comfortable. Get moving, have fun and enjoy the benefits of being an active family!

References:

1 U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Last updated 2018. Accessed May 14, 2023.

2 CDC: How Much Physical Activity Do Children Need? Last updated June 3, 2022. Accessed May14, 2023.

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    Vaccine

    Evaluations and Testing Capabilities

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    Insurance, Cost and Billing

    Safety Precautions

    COVID-19 Symptoms

    What are the signs of COVID-19?

    As medical guidelines and symptoms continue to evolve in response to the COVID-19 pandemic, please refer to the Center for Disease Control and Prevention (CDC) for the latest guidance.

    COVID-19 Vaccine

    Does MedExpress offer the COVID-19 vaccine?

    MedExpress does not offer the COVID-19 vaccine.

    Our neighborhood medical centers continue to provide COVID-19 evaluation and testing in addition to caring for illnesses and injuries.

    COVID-19 Evaluations and Testing Capabilities

    What types of COVID-19 testing does MedExpress offer?

    MedExpress is currently offering rapid antigen and laboratory send-out PCR COVID-19 testing. In order to ensure the highest-quality care and treatment, all individuals seeking COVID-19-related care at MedExpress will receive an evaluation by a health care professional. This includes those who are experiencing illness symptoms and those are who seeking a COVID-19 test for travel, sports or other community activities.  

    As medical guidelines and symptoms continue to evolve in response to the COVID-19 pandemic, please refer to the Center for Disease Control and Prevention (CDC) for the latest guidance on testing and quarantine recommendations.

    What is the difference between a COVID-19 send-out PCR lab test and rapid antigen test?

    Every individual who seeks COVID-19-related care at a MedExpress center will receive an evaluation by one of our health care professionals who will help determine if a COVID-19 test is needed, as well as the most appropriate method for testing. Our testing capabilities currently include both:

    • COVID-19 Send-Out PCR Lab Test

    The CDC recommends the COVID-19 send-out PCR lab test, as it is considered the most sensitive.* Send-out PCR lab test results typically take two to three days to return from LabCorp, our nationwide lab partner.

    • COVID-19 Rapid Antigen Test

    The COVID-19 rapid antigen test provides results in less time and are typically available in 15-20 minutes.** However, this test is less sensitive than the COVID-19 send-out PCR lab test.

    Does MedExpress provide COVID-19 rapid antigen testing for travel, surgery, school and sports requirements?

    Yes. MedExpress offers rapid antigen COVID-19 testing for travel,*** surgery, school and sports. In order to ensure you receive the highest-quality care and treatment, all individuals seeking COVID-19-related care at MedExpress will receive an evaluation by a health care professional. This includes those who are seeking testing for various activity requirements.

    Is COVID-19 antibody testing available at MedExpress?

    MedExpress does not offer COVID-19 antibody testing.

    Do I need a doctor’s referral to be tested for COVID-19 at a MedExpress center?

    No, you do not need a referral from your doctor to be tested. We do not accept referrals or prescriptions for testing from outside health care providers. Click here to find the MedExpress location nearest you.

    Can I use a Virtual Visit to determine if I need a COVID-19 test?

    Yes, you can. Virtual Visits**** are an important tool that we’re using to support social distancing and for added convenience. Virtual Visits are an easy and safe way to determine if it is medically recommended for you to be tested for COVID-19. MedExpress will connect you with a health care professional who will complete a medical evaluation with you via secure video conferencing. If during your Virtual Visit, a MedExpress health care professional determines you should be tested for the virus, they will provide you with directions to the nearest MedExpress location that is providing COVID-19 send-out lab testing and instructions for what to expect.

    At this time, COVID-19 testing must be performed in-person. If you are directed to a nearby MedExpress location for testing, please alert a MedExpress team member upon arrival that you were seen via a Virtual Visit and have an order to be tested for COVID-19. Please note that only a COVID-19 send-out lab test can be ordered from a Virtual Visit. Rapid antigen tests are not available via a Virtual Visit referral.

    COVID-19 Test Results

    When will I receive my COVID-19 test results?

    • COVID-19 Send-Out PCR Lab Test

    Send-out PCR lab test results typically take two to three days to return from LabCorp, our nationwide lab partner. Please note that the return of results within the estimated timeframe is subject to laboratory capabilities and resources. Results can be accessed through LabCorp’s online patient portal. Please visit www.labcorp.com to create an account.  LabCorp will alert you via email once your results are available.

    • COVID-19 Rapid Antigen Test

    The COVID-19 rapid antigen test generally provides results during your visit.** Depending on your results and our health care professional’s evaluation of your symptoms, a COVID-19 send-out PCR lab test may also be conducted to provide a more accurate diagnosis.

    How can I request a copy of my COVID-19 testing results?

    You can obtain a copy of your COVID-19 test results through the online patient portal of our commercial lab partner, LabCorp. Please visit www.labcorp.com to create an account to access your test results once they are available.

    COVID-19 Treatment

    Does MedExpress Treat COVID-19?

    MedExpress provides Paxlovid***** to adults with mild to moderate COVID-19 who are at increased risk of progression to severe disease.

    COVID-19 Testing: Insurance, Cost and Billing

    How much does a COVID-19 evaluation and test cost at MedExpress?

    • For Those Using Insurance

      When you visit MedExpress for COVID-19 testing and related care, we will bill your insurance for the visit and testing. Many health insurance plans are covering COVID-19 testing and related services without imposing any cost-sharing requirements (such as deductibles, copayments, and coinsurance) on the insured. If you have questions or concerns about your specific insurance plan, it is always a good idea to check with your insurance company to learn more.

    • For Those Not Using Insurance

      We want to provide transparent cost information so that you can choose the medical provider that makes the most sense for you. For those without insurance, MedExpress charges $199. Other providers, including community COVID-19 testing sites, may provide COVID-19 testing free of charge to those without insurance.

    COVID-19 Safety Precautions

    What safety precautions has MedExpress taken to limit exposure to COVID-19?

    We know that this is a challenging time and that some patients may feel anxious about visiting a health care facility. Your safety is our top priority. That’s why we’re taking steps to ensure that a visit to MedExpress is safer than ever before:

    • Face masks ­– Required to enter our centers for all patients and MedExpress team members
    • Plexiglass dividers and socially distanced reception areas
    • Enhanced cleaning procedures and employee health checks
    • If you choose to remain at home, MedExpress Virtual Visits may be an option for you to receive care via secure video conferencing from your home.

    *Sensitivity is a statistical measure that refers to the ability of the test to correctly identify those with COVID-19. COVID-19 tests utilized by MedExpress have varying degrees of sensitivity. The COVID-19 Send-Out PCR Lab Test used by MedExpress utilizes a polymerase chain reaction testing process and has a sensitivity greater than 98%, while the COVID-19 Rapid Antigen Test used by MedExpress utilizes an antigen testing process and has a sensitivity of 84%.

    **COVID-19 rapid testing results are typically delivered during the patient’s visit. Timing of results may vary due to demand.

    ***If you are seeking a COVID-19 test for travel, before visiting MedExpress, please confirm the type of COVID-19 test required for entry into the jurisdiction you are traveling to as the type of COVID-19 test result accepted may vary by jurisdiction. (For example, some jurisdictions may accept a negative COVID-19 rapid antigen test result while others require a negative result from a PCR test that is sent to a reference laboratory for testing.)

    ****All appointments subject to availability. Patients must be physically located in states where service offering is available to use this service. Please be advised that some illnesses and injuries are more appropriately treated in-person, and you may be asked to visit a MedExpress center in-person or directed to another health care facility, when appropriate.

    *****A MedExpress provider will evaluate you and provide appropriate treatment if possible. If additional care is needed, you may be referred to a specialist. If the provider determines that medications are needed, a prescription will be sent to your pharmacy of choice on your behalf. We recommend treatment with COVID-19-specific therapy such as Paxlovid for certain symptomatic adult patients who have mild to moderate COVID-19 and are at increased risk for progression to severe disease (e.g., based on older age, immune status, COVID-19 vaccination history, and comorbidities associated with progression such as obesity, chronic lung disease, heart disease, age over 65 and certain disabilities) as well as all immunocompromised adults and adults with multiple risk factors for progression to severe disease. Treatment should be initiated as soon as possible after diagnosis of COVID-19 and within 5 days of symptom onset. Paxlovid is only available with a prescription.

  • MedExpress or emergency room?

    Before you rush out the door to your nearest MedExpress center, make sure urgent care is the right option for you. Our medical team can treat a wide range of illnesses and injuries, but sometimes a trip to the emergency room (ER) is necessary. Please visit our MedExpress or Emergency Room? page to determine which option is best for your health care needs.

  • When is MedExpress open?

    Prior to visiting MedExpress, we recommend that you always check your nearest center's listing to confirm the hours of operation for that day.

  • How much does a typical visit to MedExpress cost?

    The cost of a visit to MedExpress varies based on the services you receive and the specifics of your insurance plan. MedExpress accepts most major insurance plans to help patients avoid out-of-network costs and also offers affordable pricing for those without insurance.

    What insurance does MedExpress accept?

    MedExpress accepts most major insurance plans to help patients avoid out-of-network costs, but in-network plans can vary by location. Luckily, we have a handy tool that allows you to check out which insurance plans are accepted by state. For additional information regarding your specific plan and coverage, such as co-pays, deductibles, or co-insurance, please contact your insurance provider directly.

    Can I still visit MedExpress if I don’t have insurance?

    Yes. For those without insurance, self-pay services range from $149-249. The price of self-pay services will depend on the type of visit.

    Does MedExpress accept VA benefits?

    MedExpress is proud to be a VA authorized urgent care provider. If you're a Veteran with questions regarding the passing of the MISSION Act, please visit our Urgent Care and Veterans FAQs blog post.

    If you opt for self-pay, you will be required to pay at the time of your visit either with cash, check, debit card, or credit card. At this time, MedExpress does not accept CareCredit.

    How do I pay my bill?

    You can pay your bill online by visiting our Bill Pay Portal. You’ll need to know your quick pay code, which is located on your patient statement at the top right of the page. If you don’t have online access, you can call our customer service department at 888-249-6365 Monday through Friday from 8 am to 7pm ET to process your payment. If you still have questions related to billing, please click here.

  • Does MedExpress treat patients of all ages, including infants?

    MedExpress’ providers will evaluate and treat patients of all ages, including infants. Depending on the presenting symptoms, infants need to be directed for further evaluation, but our team of clinicians can help to determine the best plan of treatment. While MedExpress will evaluate anyone – regardless of age – who visits one of our centers, our providers may decline to treat infants (6 months or younger) and refer them back to their pediatrician or ER, where they can receive the best possible care.

    What type of services and treatment options does MedExpress offer?

    MedExpress treats a wide variety of injuries and illnesses, including sprains, flu, skin ailments – such as poison ivy and cellulitis – urinary tract infections, strep throat, and more. Our centers have the necessary equipment onsite to provide top quality care. If deemed necessary, our medical professionals can complete X-rays, laboratory services (such as strep tests and urinalysis), EKGs, stitches, and more.

    For a complete list of all our offerings, please visit the Services and Treatment page.

    Does MedExpress offer vaccines and immunizations?

    MedExpress offers many immunizations for adults, including the flu vaccine and Tdap (tetanus, diphtheria, whooping cough vaccine); however, there are some regional variances in vaccine availability. It’s always best to call your local center first to see if the immunization you’re looking for is in stock. View the full list of immunizations available.

    As for children, MedExpress does not provide routine child immunizations with the exception of annual flu shots (for children ages 4 and older) and tetanus shots (if needed due to an injury).

    Does MedExpress treat dental issues, such as tooth aches?

    For dental pain and tooth aches, our providers can evaluate you and may prescribe antibiotics, if needed. From there, we can refer you to a dentist, as they are the best professionals to consult for any dental needs.

    Does MedExpress conduct eye examinations?

    Our providers do not prescribe glasses or contacts. However, our full medical team can help with eye-related illness or injuries, such as pink eye. If further specialized treatment is needed, we can refer you to an eye specialist.

    Does MedExpress treat chronic conditions, such as diabetes?

    Our full medical team will gladly evaluate anyone in need of medical care and help decide the best plan of treatment. However, chronic medical conditions are best handled by a PCP, who can offer a long-term treatment plan. It’s always important to remember that if you think you are experiencing a medical emergency, call 911 immediately.

    Does MedExpress offer physicals?

    MedExpress provides convenient and affordable physicals for a variety of reasons. Please check below for specific information related to your needs.

    • School Physicals  – Yes, we offer school physicals, except in Arkansas and Virginia. If your school’s physical form requires verification of past immunizations or an immunization history, it’s best to visit your pediatrician or PCP since we do not have access to that information. 
    • Sports Physicals – Yes, we offer sports physicals for adults and children ages 6 and up.
    • DOT Physicals – Yes, we offer DOT physicals, but we do recommend that you schedule an appointment for this service. MedExpress schedules DOT physicals up to 30 days in advance. Call us at 1-844-832-2689 to choose a date and time that works best. Be sure to come to your appointment prepared with all necessary documentation.
    • Work-Related Physicals – Yes, we offer work-related physicals. This grouping includes general, pre-employment, and return-to-work physicals. MedExpress also offers Drug and Alcohol Screenings.
    • Daycare Physicals – Yes, we offer daycare physicals; however, if your daycare’s physical form requires verification of past immunizations or an immunization history, it’s best to visit your pediatrician or PCP since we do not have access to that information.
    • Driver's License Physicals – Yes, we offer driver's license physicals, but only in the state of Pennsylvania. However, if your driving license was revoked for medical reasons, we will not be able to perform the physical, and we would recommend visiting your PCP.

    Does MedExpress provide mental health services?

    If you’ve visited us as a patient, MedExpress can help make a mental health referral for new symptoms, but we also encourage you to reach out to community resources. If you have insurance, the 1-800 number on the back of your card will connect you with someone who can help with in-network referrals.

    Does MedExpress provide gynecology care?

    MedExpress does not provide routine gynecological or OB care, which includes conducting ultrasounds and prescribing birth control. However, we can conduct pregnancy testing after a medical evaluation and provide medical treatment to pregnant women who are being seen for a minor illness or injury.

    Does MedExpress offer STD/STI testing?

    MedExpress can provide initial sexually transmitted disease (STD) testing at all of our locations.

  • Does MedExpress make referrals to other healthcare providers?

    Yes. MedExpress can help with referrals to other healthcare providers, such as hospitals, specialists, and primary care physicians (PCPs), after treating you as a patient. We want to make sure our patients get the follow-up care they need. However, it’s important to know that we’re only able to provide referrals if our provider deems it appropriate for the patient’s condition.

    Can MedExpress write prescription refills?

    Prescriptions require a visit with one of our providers, and we may potentially prescribe limited prescription refills. However, we cannot provide refill prescriptions for controlled substances or birth control.

  • How do I access the Secure Patient Portal to view my lab results?

    If you’ve previously created an account for our Secure Patient Portal, click here to sign in and view your results, once they are available.

    If you did not receive an email invitation to create a Secure Patient Portal account or are having issues accessing your account, please submit a Contact Us form submission under the ‘General Inquiries’ tab and select ‘Other’ as your reason for inquiry. Additionally, please include your date of birth and the MedExpress location that you visited so that our team can properly assist you.

    If you are attempting to access lab results for a minor, you can access your lab results through our commercial lab partner, LabCorp, once they are available. Please visit their website at https://patient.labcorp.com/ to create an account to access the test results.

    How can I access my medical records from MedExpress?

    Our patient care records are kept in strict confidence and in accordance with federal and state privacy regulations. The release of medical records requires a valid patient authorization or other processes, as required by law. Please visit our Medical Record Request and Authorization page for information on how to make a request.

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