10 Ways To Get Active With Your Kids…And Make It Fun!
Physical activity helps children grow strong bones, maintain a healthy weight and discover the world around them. Best of all, it’s great fun.
All children should be physically active for at least one hour a day. You can help by encouraging your child to find activities they enjoy, and by building physical activity into family life. Most children love running around a park or playing in a playground.
One reason why physical activity in childhood is so important is because it helps your child to maintain a healthy weight.
But that’s not the only reason. Physical activity is a part of the way children discover the world and themselves. It helps to build strong muscles and healthy bones, as well as to improve self-confidence.
You can find advice on eating well and getting active as a family at the Change4Life website.
Bristol University’s professor of exercise and health sciences, Ken Fox, has 10 suggestions that can make exercise fun for all the family.
Ten activity tips for children
1. Walk or cycle to and from school with the kids as often as possible. Read about the health benefits of cycling.
2. Build a den or treehouse with them in the school holidays. Or, under supervision, encourage them to climb a tree or two.
3. Go roller skating, roller blading or skateboarding, indoor or out. In winter, go ice skating. Kids also love scooters.
4. Do an activity challenge together, such as working towards a fun run or a walk for charity.
5. Take the dog for a walk. If you don’t have one of your own, ask to borrow a neighbour’s or friend’s dog and take it for a walk.
6. Support your kids in sports, clubs or any other activities that may interest them. Joining a weekend club sport ensures commitment to a team and regular exercise. Find all kinds of sporting facilities in your area (*in the UK).
7. Find time every weekend to do something active with your children. Play frisbee or football in the park, go trampolining or try indoor rock climbing.
8. Fly a kite. The Kite Society of Great Britain’s website (*in the UK – American Kitefliers Association in the US) lists a number of groups that regularly meet for special flying days with experienced members who offer advice and assistance. Some also run kite-making workshops.
9. Try a beach holiday. When they hit the sand, children find a multitude of ways to exercise, including games, swimming and plenty of running around. Or try an activity-based holiday. Read more about healthy holidays with children and activity holidays.
10. The National Parks website (*in the UK – National Park Service in the US) has lists of events such as guided walks and children’s fun days, for fresh ideas for active days out.
Editor’s Note: *clarification provided for our US readers.
An Online Physical Education Course…No Kidding!
As strange as this sounds, I’m not joking when I say that my 14 year-old son just completed his ninth grade Physical Education course….online!
Our state of Indiana requires two Physical Education credits for a High School diploma – PE 1 and PE 2 (normally taken in 9th and 10th grade, respectively). However, many incoming students who wish to participate in certain extracurricular activities are allowed to take PE 1 over the summer before ninth grade, as an online course.
This allows greater time in their schedule during the school year for their activities and, thankfully, this exemption is reserved for kids who are doing athletic-like activities. A large number of the students who do the online course are in the Marching Band, like my son. And after a summer of long practice days, I can attest that this is a very physically-demanding pursuit – especially when playing a large instrument, like the baritone saxophone.
But still….online Phys Ed?? Come on??!
Online Course Challenges
Everyone I’ve mentioned this to has had the same – “I don’t believe you..that’s crazy!” – reaction. And after having gone through the process, I tend to agree. Here’s why…
The content of the online course seemed sensible and useful to me – covering aspects of weight management, cardiovascular fitness, nutrition, flexibility and preventing injuries, and fitness plans. But a key aim of the course – based on the academic standards – appeared to be promoting fitness and physical activity to the kids throughout their life. Sorry, but I just don’t think an online phys ed class is likely to achieve this.
There were weekly physical activity logs the kids had to submit. Did they get out and shoot hoops or play tag or go to a dance class? They needed to do an hour a day for at least 3 days each week to meet the course requirements. But how can anyone really know they did it? They could have been couch potatoes lifting snacks to their mouths and calling them arm curls…. And they missed out on trying new types of activities or getting better at ones they may have only just started in middle school.
Information Not Enough for Healthy Behaviors
But more than that, my concern about this online approach to Physical Education is that it seems to imply that all people need to change their behavior and set them on a path to lifetime fitness success… is information. My recent public health studies (along with a lifetime of my own challenges) have shown this is not the case. There are many guiding theories and frameworks in health promotion that show how what we do regarding our health – like how active we are or how healthy we eat – is influenced by many factors, including our beliefs about the importance of these actions, our self-confidence in doing these actions well, the barriers we encounter around us, how our role models think and behave, and what our “circle” or society expects of us. For example, if in a certain culture playing tennis is considered “unmanly” – and a boy’s circle of friends all aspire to manly activities – then reading that tennis is a good lifelong physical activity probably won’t induce him to pick up a racquet. On the other hand, my husband and I had great success getting our young (Star Wars-crazy) son to eat flank steak for the first time when we told him it was Luke Skywalkers’ favorite meat!
The course was clearly trying to influence student behavior, since a parent survey near the end of the course asked if your child had changed their eating or exercise habits. But, since most of the online course was geared toward learning information, doing small research exercises and writing quizzes, there really weren’t great opportunities to impact the other behavior influences – such as peer pressure and role modeling. These are probably best done through conversation and interaction. Some online courses can have these elements. I took one in my public health program which required a lot of online forum work involving all the students in the class – but this took a lot of time and effort, which most teens are unlikely to commit to for a summer phys ed course!
Why the Concern?
In the end I’m glad my son will have a lighter load in ninth grade and I know he will continue to get lots of physical activity in the fall through Marching Band. But I also believe that Physical Education should be taught in schools – and is there for an important reason: as a recent study (discussed in this New York Times article) has shown, physical activity (especially aerobic activity) is one of the most critical factors for a long and healthy life. If we think Phys Ed is needed, we shouldn’t kid ourselves that children are getting the desired benefits when we sub-optimize the teaching method. So, in the end, it’s once again up to parents to ensure that our kids are well set for a lifetime of healthy exercise habits – and we should try to address the behavior change drivers beyond information.
A Perfect Picnic for Family Health and Fun
Picnics are a great British tradition and a good way for you and your family to eat a healthy meal together.
If you combine a picnic with some physical activity – such as games or a brisk walk – you can have a healthy and fun day out that doesn’t have to cost much.
Your Picnic Basket
So, what’s going in your picnic basket?
Start with foods that contain carbohydrates (carbs), as these are an important source of energy. Foods that have carbs include breads, pasta and potatoes.
Choose wholegrain or wholemeal varieties where possible. For example, try wholegrain bread for your sandwiches. A wholemeal pasta salad also works well in a picnic.
Next, think about including protein, which is not only filling but helps to promote growth and repair in our bodies. Protein can come from lean meat in sandwiches, such as turkey or chicken breast, as well as from beans and pulses in salads.
Don’t forget to bring plenty to drink. Take a flask of water or 100% fruit juice without added sugar, instead of a bottle of sugary, high-calorie fizzy drinks.
Find out more about healthy eating.
Get Your 5 A DAY
A picnic is a great chance for the whole family to hit their 5 A DAY fruit and veg target.
Try a multicoloured salad with peppers, tomato, cucumber, carrot and lettuce.
Swap sugary and high-calorie treats, such as chocolate and cakes, for a fruit salad. Also, why not pack a piece of fruit for each member of the family to eat while on the move?
Fruit juice also counts towards your 5 A DAY, but it only counts as one portion no matter how much you drink. Fruit juice can be high in sugar, so look out for the ones without added sugar.
Get more 5 A DAY ideas in 5 A DAY and your family.
Get Active
Once you’re outside, use the opportunity to get active. Physical activity is important for the health of children and adults, and is a great way to spend time together.
A picnic is always welcome after a brisk walk, bike ride or energetic ball game.
When lunch is over, try playing a gentle game of frisbee or badminton.
Anything that raises your heart rate counts. It could be something as simple as a game of tag.
Find more ideas for getting active with your kids.
Stay Sun Safe
Remember to protect yourself and the children from the sun while you’re outside.
Use a sunscreen with a sun protection factor (SPF) of at least 15. Learn more about sun protection.
Bites and Stings
Don’t let wasps or midges ruin your day out. Make sure you pack the insect repellent and cover up if necessary.
Find out what the 10 UK insects that bite or sting are. If you or someone else gets bitten or stung, find out how to treat insect bites and stings.
Take an Active Holiday to Benefit the Whole Family
There are many ways to get fit and have fun on holiday, from activity breaks to motivating your kids to get active.
One of the main excuses for not exercising is lack of time. But when you’re on holiday you’ve got plenty of time, so make the most of it.
A holiday is the perfect opportunity to get more exercise because you can be as active as you want.
A holiday that involves more than lying on a beach can be an incentive to get moving. The trip can leave you feeling rejuvenated, positive and full of energy.
“Holidays are a golden opportunity to get active,” says Robin Gargrave of YMCAfit, one of the UK’s leading trainers of fitness professionals.
“You may think that you want to lie by the pool all day, but that will make you more tired. You’ll feel more rested at the end of your holiday if you’re active.”
Active holidays are the perfect opportunity to get children moving. They may want to sit and play with their portable video game, but once you get them doing something they like and they make new friends, they’ll forget the video games.
“Holidays are a great way for kids to discover activities that they’ll like and will want to keep doing once they return home,” says Robin.
Taking part in activities with the children brings the family together and sets a good example.
You can opt for an activity-focused holiday, such as cycling, hiking or sailing, or choose a destination where you can do a variety of activities.
The most important thing is to do something you enjoy. The health benefits will be a by-product. “Choose something you’re going to like,” says Robin. “If you’ve never been on a horse before, why go pony trekking?”
Good Preparation
You may need to build up your fitness levels before your trip if your activity is physically demanding, such as skiing, mountaineering or windsurfing.
Start preparing for your trip 12 weeks before departure. “Start a conditioning programme to cope with the physical demands of the holiday,” says Robin. Read our guide to exercising safely and effectively.
“If all goes well, you’ll have a great time during your trip. On your return home, you’ll feel healthy and good about yourself. Your holiday can spur you to keep going.”
Preparation, selection of activities and safety are essential ingredients for a memorable active holiday. “Otherwise, it can put you off exercise in the long run,” says Robin.
Holiday Activity Ideas
Here are some ideas for making your holidays more active:
Camping and Hiking
Camping holidays are affordable, and most children love being outdoors. There are lots of opportunities for exercise, from raising a tent and gathering firewood, to nature hikes.
Volunteer Vacations
Whether planting trees or helping to build houses for underprivileged families, people who spend their vacation time helping others get much more than a physical workout.
Closer to Home
Be a tourist in your own neighbourhood. Exploring the museums, parks and historical sites near your home will be active and enriching. Head out to the countryside for hiking and biking fun, or take a day trip to a nearby city.
Physical Activity Guidelines for Children Under 5 Years
How much physical activity do children under 5 years old need to do to keep healthy?
Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers.
For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.
The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:
Babies
Once babies can move around, encourage them to be as active as possible in a safe, supervised and nurturing play environment. For more ideas, see Keeping kids active.
Toddlers
Children who can walk on their own should be physically active every day for at least 180 minutes (3 hours). This should be spread throughout the day, indoors or outside.
The 180 minutes can include light activity such as standing up, moving around, rolling and playing, as
well as more energetic activity like skipping, hopping, running and jumping.
Active play, such as using a climbing frame, riding a bike, playing in water, chasing games and ball games, is the best way for this age group to be physically active.
All Children under 5 Years Old
Children under 5 should not be inactive for long periods, except when they’re asleep. Watching TV, travelling by car, bus or train or being strapped into a buggy for long periods are not good for a child’s health and development. There’s growing evidence that such behaviour can increase their risk of poor health.
All children under 5 who are overweight can improve their health by meeting the activity guidelines, even if their weight doesn’t change. To achieve and maintain a healthy weight, they may need to do additional activity and make changes to their diet.
What counts as light activity for children?
Light activity for children includes a range of activities such as:
- Standing up
- Moving around
- Walking at a slow pace
- Less energetic play
What counts as energetic activity for children?
Examples of energetic activities suitable for most children who can walk on their own include:
- Active play (such as hide and seek and stuck in the mud)
- Fast walking
- Riding a bike
- Dancing
- Swimming
- Climbing
- Skipping rope
- Gymnastics
Energetic activity for children will make kids “huff and puff” and can include organised activities, like dance and gymnastics. Any sort of active play will usually include bursts of energetic activity.
From www.nhs.uk
Physical Activity Guide for Children and Youth to Keep Healthy
How much physical activity do children and young people aged 5-18 need to do to keep healthy?
To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.
The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:
Physical Activity for Young People Aged 5-18
To maintain a basic level of health, children and young people aged 5-18 need to do:
At least 60 minutes (1 hour) of physical activity every day, which should range between moderate-intensity activity, such as cycling and playground activities and vigorous-intensity activity, such as fast running and tennis.
On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such as running.
Many vigorous-intensity activities can help you meet your weekly muscle- and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.
What Counts as Moderate-Intensity Activity?
Examples of activities that require moderate effort for most young people include:
- Walking to school
- Playing in the playground
- Riding a scooter
- Skateboarding
- Rollerblading
- Walking the dog
- Cycling on level ground or ground with few hills
Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song.
What Counts as Vigorous-Intensity Activity?
Examples of activities that require vigorous effort for most young people include:
- Playing chase
- Energetic dancing
- Swimming
- Running
- Gymnastics
- Football/soccer
- Rugby
- Martial arts, such as karate
- Cycling fast or on hilly terrain
Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.
What Counts as Muscle-Strengthening Activity?
For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.
Examples of muscle-strengthening activities suitable for children include:
- Games such as tug of war
- Swinging on playground equipment bars
- Gymnastics
- Rope or tree climbing
- Sit-ups, press ups etc.
- Gymnastics
- Football/soccer
- Rugby
- Tennis
Examples of muscle-strengthening activities suitable for young people include:
- Sit-ups, press ups etc.
- Gymnastics
- Resistance exercises with exercise bands, weight machines or hand-held weights
- Rock climbing
- Football/soccer
- Basketball
- Tennis
Children and young people should take part in activities that are appropriate for their age and stage of development.
What Counts as Bone-Strengthening Activity?
Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength.
Examples of bone-strengthening activities suitable for children include:
- Activities that require children to lift their body weight or to work against a resistance
- Jumping and climbing activities, combined with the use of playground equipment and toys
- Games such as hopscotch
- Skipping with a rope
- Walking
- Running
- Gymnastics
- Football/soccer
- Basketball
- Tennis
- Squash
- Martial arts
Examples of bone-strengthening activities suitable for young people include:
- Dance
- Aerobics
- Weight-training
- Water-based activities
- Running
- Sports such as gymnastics, football/soccer, netball, hockey, badminton and tennis
- Skipping with a rope
- Martial arts
Children and young people should take part in activities that are appropriate for their age and stage of development.
From www.nhs.uk
