Children and Exercise: 5 Tips to Get Them Moving

By Kenda - February, 27th 2012

Do Children Need More Exercise?

Thinking back to my own childhood, I miss the days where neighborhoods were safe and parents could allow their children to play, vastly unsupervised, on their local streets. Running up and down, playing hide and seeks – their little muscles infused with the healthy energy of exercise. Now things are different. Before mom and dad are even finished settling into the house after school and work, the television is turned on, and video games are heard until the sun fades and dinner is on the stove. Even the most attentive parents can find themselves wondering how to compete with technology and the ease of indoor entertainment. How can you begin to lure your child to lemonade outside in the sun when their favorite show ONLY comes on five minutes after they get home? It can be extremely difficult.

The problem is wide spread and reaches every region and every age group. According to the Centers for Disease Control and Prevention, many people in the United States are putting their health in danger because of inactive lifestyles. The CDC reports that the number of children and teens who are overweight has more than tripled since 1980. Obesity has sky rocketed.

My kids aren’t obese – why should I be worried?

Your children aren’t obese. You sneak in vegetables with the pizza. You turn off the television after an hour. Unfortunately, school P.E. programs were being cut as early as 2005, recess is now being reduced, and time restraints put us in the car more often than on foot or on our bikes. It’s time to make a stronger, and more determined, effort to include more physical activity in our children’s days.

I have been guilty of thinking, “It’s just a phase. He won’t care about video games when he’s twenty. Then he’ll join a gym like every other guy his age.” But statistics show us the opposite; it can become a long term problem. Inactive children are more likely to become inactive adults.

So how can I get my kids moving?

“The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.” Moderate to vigorous. That means more than running up the driveway to the house after school or jumping around the living room during an especially exciting scene in their favorite television show.

Fortunately, exercise can come in many forms and there are unlimited ways to make it fun for the whole family. With a little creativity and determination, you can easily add more physical activity to your daily schedule.

1. Lead By Example

You need to lead the way. Your kids, especially the younger toddlers, naturally follow you – watching everything you do. The best first step to get them interested in exercise is to get interested yourself. Show them that you like to get up and get moving and how much fun you have doing it.

2. Make It a Family Affair

We are all guilty of over scheduling. Work, school, groups, hobbies — they all take up time that can hinder spending actual time with our children. One of the best ways to get back to the one-on-one time is with fun, physical activities. Is your neighborhood not safe enough for your children to play alone or just with friends? Time to get out there with them.

3. Have Fun

There’s no rule that exercise has to be regimented and boring . Does your child usually sink into Sponge Bob for an hour? Get a CD of the music from the show and dance all around the house instead. Play ‘super fast’ hide and seek in the back yard to get them running. Go on a neighborhood scavenger hunt. Play “Jungle Lunch” and hide boxed cereal, uncut fruit and juice boxes around the yard. Each child gets to find their meal as fast as they can!

Next time you have occasion to buy your child a present or toy reward — get something that requires them to move. Bike accessories, baseball and bat, Frisbee games, etc. For smaller children select ride on toys that require pushing or peddling.

4. Give Encouragement

Create positive reinforcement when your child gets up and moves. Help them find outdoor clubs and activities to join. Do they play sports? Attend as many games as possible and cheer them on.

5. Unplug

Television, video games and Mom’s iPad aren’t always bad. They can be very important learning and socialization tools. However, too much of anything is not good — especially when it takes the place of healthy habits. Go ahead and set limits on the time your children can spend watching television or using electonics – just do it in a positive manner. If you storm into the room, snap off the tv in the middle of their favorite show and accuse them of being lazy or a couch potato — they aren’t going to be willing (or happy) to go outside with you. Create a tradition – not a grudge.

Making room for more physical activity in your day will not only give your child health benefits, but it will affect the entire family and give you more lasting, fun memories together.

What activities does your family enjoy?
Do you find it difficult to make time to get exercise as a family?

 

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