As the weather warms and the snowy days fade into memory, physical activity enters the mind. After months of cabin fever and bulky sweaters, we want to get up and move – or at least get in shape for the shorts season.
Why not get the entire family involved as you spring into a healthier, more active routine? Engaging in physical activity is a great way to spend quality time with your family, while helping your children establish healthy lifestyle habits.
Not only does physical activity help with weight control, it boosts energy levels, elevates mood, improves psychological well-being and builds confidence. Plus, increased physical activity has been linked to increased life expectancy, as well as decreased risk of diabetes, cardiovascular disease and certain cancers.
What do kids need?
Children and adolescents should engage in 60 minutes or more of physical activity each day, according to the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity and Obesity.
The guidelines say aerobic activity should make up most of those 60 minutes. This can include moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity such as running. At least three days of the week should include vigorous-intensity activity.
Children should participate in muscle-strengthening activities three days a week. While adolescents may participate in weight lifting, child-appropriate muscle-strengthening activities may include gymnastics, pushups, time on the jungle gym or tree climbing. Three days a week, children should also engage in bone-strengthening activities such as jumping rope or running three days per week.
What activities should we do together?
Getting you and your family moving may be a challenge, but if you make it fun it won’t feel like work:
- Instead of turning on the TV after dinner, take a family walk or bike ride; take turns choosing the route
- Play active games together: tag, catch, kickball, basketball, soccer, etc.
- Play hopscotch
- Jump rope
- Go roller skating
- Create an obstacle course and compete for the best time
- Take a day trip to hike at a state park or local recreation area
- Take advantage of your city parks, tennis courts or community fields
- Enroll your children in team sports; then go to their games and cheer them on
- If your schedule and location allow, walk with your child to school, from school or both
After a long stretch of inactivity, it is wise to build up gradually. Set family goals and ask for every family member’s ideas. Before long, you will be getting fit and having fun.
Family fitness Internet resources
