07 Sep How to make your children physically active
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 part of the way children discover the world, and themselves. It helps build strong muscles and healthy bones, as well as improves self-confidence.
• 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.
• Go roller skating, rollerblading or skateboarding, indoors or outside. In winter, go ice skating.
• Walk or cycle to and from school with the kids as often as possible.
• Do an activity challenge together, such as working towards a fun run or a walk for charity.
• Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.
• Play with your child. Help her learn a new sport.
• Turn off the TV. Limit TV watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.
How much physical activity does my child need?
Children 6 years of age and older need at least 60 minutes of physical activity each day. This doesn’t have to be done all at one time. It can be done throughout the day in shorter periods of activity.
What types of physical activity does my child need?
Just like adults, children need 3 kinds of exercise on a regular basis: aerobic, muscle strengthening, and bone strengthening. Each of these types should be included at least 3 times per week as part of your child’s 60 minutes of daily physical activity.
Tips for parents: What can I do to encourage my child to be active?
Encourage your child to try team or group activities, such as soccer, gymnastics, basketball, t-ball, softball, or bowling, but be sure you’re not putting pressure on your child. Keep in mind that some children enjoy the social aspects of team sports, but other children may feel pressured or embarrassed competing on a team. These children may prefer other types of group activities, such as playing tag or hide-and-seek.
Activities that can be done alone may appeal to some children. Examples of this type of activity include riding a bike, playing on a jungle gym, playing with the family pet, jumping on a trampoline, walking, or skating.
Be a healthy role model for your child. Be physically active in your daily life, and plan active family outings. Swimming, hiking, volleyball could be other options.
How to make your child active in winter
Shake your body
Dancing by turning off the lights with flashlights and glow sticks is a lovely activity in winter.
Try one minute each of shuttle runs, jumping jacks and knee-ups, and count how many your kids can crank out in 60 seconds. Set a timer and when the buzzer sounds, move to the next station.
Blow up a balloon and start practicing. Change things up a bit by kicking or head-bumping the balloon.
If your children are interested you can go for table tennis total fun and exercise for the little ones.
The information contained on this Website should not be used as a substitute for the medical care and advice of your health care provider. There may be variations in treatment that your health care provider may recommend based on individual facts and circumstances.