Dinner’s over. Instead of heading for the TV room, make a beeline for the front door. Go for a walk or a bike ride. Shoot some hoops or play catch. Just keep the conversation light. This is not the time to go over your child’s grades or chores. If it’s fun for everyone, you’ll all want to keep doing it.
Kids need to move for a total of 60 minutes a day. It should be a mix of activities that:
This hour of exercise doesn’t have to happen all at once. Kids can split it up over the course of the day. Have them take a brisk walk with the dog after school, play on a jungle gym — it all adds up.
Kids love gadgets. A step counter (aka pedometer) can motivate them to move more. Get one for everyone in the family. Then come up with mini-challenges to get moving throughout the day.
How many steps to the telephone pole? How quickly can you take 80 steps? See if your kids like posting a tally of steps in the kitchen for a little friendly competition, or have them try and beat their personal record.
You don’t need fancy equipment to get your family moving. Sure, a tennis racket or a pair of skates can provide a little inspiration, but a simple, affordable jump rope or an inflatable beach ball can do the trick, too. Keep a hidden stash of new outdoor toys. Then bust ’em out on days when your kids seem bored.
It sounds simple, but sometimes you just have to choose the right location. Take kids to a playground or a baseball field. Go to the park. Have a picnic by a lake with a few of their friends.
You may not have to do much to get them moving. They may be inspired by their surroundings or other kids.
Classes — whether aikido or dance, tennis or yoga — can be a great way to get your kids to love physical activity.
Visit some classes for free before you sign up, and let your kids pick their favorite. That way, you know the money is well spent.
When it comes to fitness, video games don’t have to be the enemy. Use a game system with a motion sensor, like the Kinect or Wii. There are lots of games — physical fitness, yoga, sports, dance — you can rent or borrow.
Kids who get up and really move when they play active video games burn up to 200% more energy than they do when they play standard ones sitting down. But it’s still a good idea to limit screen time.
Grab your child’s hand and go jump in a pile of leaves. You don’t even have to say “exercise.” Plant some tulips. Walk to the library. Make a snowman. Make it a seamless, fun part of their everyday life, not something they “have to” do.
If your child doesn’t take to exercise right away, don’t give up. Praise what they do. Help them try out activities that don’t have to be competitive, like hiking or kayaking.
The key is to help them find their element. Keep trying different sports or activities. Help them see that physical activity is for everybody.
If you want your kids to exercise, it helps if you do. If they see you moving, they know it’s an important part of life that can be fun!
So what’s your thing? Find an activity that youreally enjoy. Then share it with your kids. It’s OK if you haven’t been moving much either. You can start together.
For example, when you go to the mall, make time to park far away from the entrance. Inside, point out that sometimes it’s better to take the stairs than to wait for the elevator. Race to see who can put away toys first or make the biggest pile of leaves.
Taking any chance to walk, run, jump, and play will make physical activity into a daily habit that becomes second nature to them.