Parenting Pionts – Have fun as you and your children get fit 2011/07/31 at 7:24 pm
Children seem to have boundless energy. Its important for them to use a lot of it in lively physical play. Children need at least 60 minutes of moderate physical activity a day for good health.
But many Canadian children do not get that much. With the increasing popularity of computers, video games, and television, todays children are increasingly less active. The average child spends about 24 hours each week watching a screen — thats almost 3 1/2 hours per day!
Increasing physical activity and exercise can do a lot for your childs lifelong health (and your own). Now is the best time to build the habit of daily physical activity. Only two per cent of children who are inactive become active adults.
* Involve the whole family
Even though exercise experts say periods of 60 minutes or more of continuous activity will produce the most health benefits, children can break that 60 minutes into increments as small as 10 minutes and still derive good health benefits. For example, a child might walk or ride a bike to school, play tag or jump rope at recess, and walk the family dog in the afternoon.
Be sure to introduce more physical activity into your childs lives by involving the entire family. Parents have a huge influence on their children. Your child is likely to adopt your exercise habits, so if you increase your activity level, your children will too.
* Include children in decisions to change
Your children may resist changes you impose when not included in the planning. But if they are part of the decision-making process they will be more motivated to change their habits. For example, you might take turns choosing the activity your family will do together each day.
Ask each child to make a list of active activities he or she likes to do with you. Post the lists and check them off as you do them.
Another idea is to have your children make lists of activities they can do by themselves when they feel bored and cant think of anything else to do.
* Consider your childs feelings about physical activity
Some children feel uncomfortable with certain activities, perhaps because theyve been teased by peers or siblings for not being very good at something. Create household rules with your children about how to treat each other when playing active games, and being patient with one another. Some children feel better once theyve had lessons that help them master complex skills, such as swimming, cycling, or throwing.
Other children might be self conscious about their bodies and uncomfortable moving themselves around. Be sensitive to your childs feelings. Ask what physical activities they might enjoy and start with those.
* Create time for physical activity
Begin by limiting screen time. Experts recommend setting up a TV and video game budget for kids. Some families ask children to earn TV and video-game privileges by accumulating so many minutes of physical activity for each half-hour show.
Increase your familys physical activity level gradually. Physical activity needs to be a lifetime habit. You might gradually decrease the amount of TV your kids watch over the course of a few months. If a half-hour walk after dinner is too long or difficult, start with 10 minutes and add five minutes every week or two.
Keeping a log or calendar of what you do can help you keep track of your improvement. Challenge your children to see how many new activities they can add to their lists and aim to try something new once a week.
Source: Children and Physical Activity: Have Fun and Be Fit, Family Development Fact Sheet, University of New Hampshire Co-operative Extension
Lori McMechan is a parenting group facilitator at the Elspeth Reid Family Resource Centre, a facility of Child and Family Services of Western Manitoba.
raquo; 255 Ninth St., Brandon
raquo; 726-6280
Republished from the Brandon Sun print edition July 28, 2011 A4