Exercise doesn't always sound like fun to kids, but they often don't realize that many everyday activities count as exercise. Any activity that elevates heart rate and works muscles incorporates more exercise into your children's lives. The Centers for Disease Control and Prevention recommends an hour of physical activity per day for kids and teens, but it doesn't have to happen all at once. Riding a bike to school, playing a game with friends and taking a family walk often adds up to an hour of daily exercise.
Games
Encourage kids to get outside to play timeless, energetic games. Depending on age level and number of kids involved, games such as tag, duck duck goose, hopscotch, kickball and capture the flag are easy to play and require minimal or no equipment. On cold or rainy days when indoor play is necessary, create an obstacle course from household items for kids to use in playing a vigorous game of follow the leader, or set up a game of musical chairs.
Sports
Between practices and games, participating in organized sports is an excellent way for kids to get plenty of exercise. Youth leagues in various sports, such as soccer and baseball, often have teams for levels from beginning to advanced. If organized sports aren't available or are unappealing to your child, individual or group lessons without the pressure of competition might be the ticket. Look for swimming, tennis, martial arts or gymnastics lesson in your community.
Recreation
Recreational activities seem more like play than exercise, but many of them really get kids moving. Swimming is a great way to get a whole-body workout, but remember that kids should only swim in safe areas with a vigilant adult or lifeguard present. Biking, roller skating, ice skating and shooting hoops are all fun physical activities. If you have the space, throw up a net for games of badminton or volleyball or purchase lawn games such as horseshoes or croquet for the kids to play.
Family Time
Doing activities together as a family benefits everyone. Kids will see the importance parents place on exercise, and you'll all get a healthy workout. Walking and hiking are good ways to spend time together while getting exercise. Go bowling with your kids -- you may have to help little ones and use bumper lanes -- or just hang out on the monkey bars at a playground. Chores seem less like work if you do them as a family. Put on some music and dance around while vacuuming and dusting, or have a race to see who can weed faster in the garden.
References
- KidsHealth: Kids and Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity do Children Need?
- Oregon State University Family Care Connection; Let's Get Physical: Exercising with Your Children; July/August 2008
- Penn State Better Kid Care Program; Parents Count -- Practical Tips for Parents; October 2006
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