Over the past three decades, childhood obesity rates in America have tripled, according to Letsmove.gov. Only one-third of high school children get the recommended amount of physical activity. Children need 60 minutes or more of physical activity per day. According to the Centers for Disease Control and Prevention, aerobic activity should make up most of the daily activity per day; vigorous-intensity activities should be done three days a week, muscle strengthening needs to be included three times per week and bone strengthening should be integrated three times a week. Fitting these guidelines into your children's daily schedule will get your kids in shape.
Ways To Increases Kid's Physical Activity
Step 1
Be an example. Engage in physical activity on a regular basis. Let them see you go to the gym, work out at home and walk around the neighborhood. According to Letsmove.gov, children who are surrounded by a supportive family that is physically active, will more likely become physically active themselves.
Step 2
Make it part of your family's normal routine to spend quality time together doing physical activity. Make it fun. Ride your bikes, go swimming, skating or play competitive sports such as tennis or basketball together. You could simply take a walk after dinner. All of these activities will help meet your children's aerobic needs and basketball is also considered a bone-building, vigorous exercise.
Step 3
Take your children to places where they can be active. You can take them to local parks, recreation centers and basketball and tennis courts. Bring a couple of their friends along with them to encourage them to play and be physically active.
Sample Schedule
Step 1
Choose three days out of the week to integrate muscle-building activities into your children's day. For example, on Monday, Wednesday and Friday you can take your kids to the playground, where they have things to climb, which builds muscles. If they are a little older, you can do yoga together or have situp and pushup contests together.
Step 2
Choose three days a week to engage in bone-building activities. On Tuesday, Thursday and Sunday you can take them to the recreation center to play basketball, you can have them run or jump rope. These activities also double as vigorous activities, which also need to be included three times a week.
Step 3
Choose routine daily activities to cover your children's need to be aerobically active for 60 minutes every day. Every day, they can walk to and from school, walk the dog and enjoy a walk or bike ride after dinner as a family.
Tips and Warnings
- Some kids get bored easily. Change up the routine by including new activities or simply changing the scenery on occasion. For example, you could walk while at a new park, the zoo or the mall. You can also take them to a bounce house or a rock climbing wall. Try enrolling them in various seasonal sports and activities offered by your local recreation center.
- Always provide the proper safety equipment for the various activities you encourage your children to try.
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