Your body is made to move and yet we are becoming more sedentary than ever. Most people view physical activity and exercise as a chore, and we know that kids don’t like chores, so the goal is to change the way that we view exercise. The key is to make exercise fun because let’s face it, it can be boring. Here are some tips to get you and your family more active today.
Encourage Your Child To Play
Children love to play. Sometimes the last thing you want to do for your downtime is move, but being active can help to de-stress you and improve your mood. Aim to make your chill time active. Rather than watching TV, why not get out to the playground for some well-deserved bonding time with your child. Playing Frisbee, rounders, basketball or chasing with your child or with their friends is a great way to fit in exercise while having fun.
Dance It Out!
Not every child is going to enjoy sports. Why not try dancing? Dancing is a great way to simultaneously move your body, boost your health, learn a skill and have fun. With so many options out there (especially on YouTube) you are bound to find something that your child enjoys from Zumba, Irish dancing, tap dancing, street dancing, salsa… who knows, you might have the next Michael Flatley under your roof!
Family Hikes
The weekend is a great time to pack a picnic and head out on an adventure. Head to the local park, mountain or nature reserve (when lockdown lifts) and get hiking. Keep it short to begin with and build on this over the weeks. Not only is it a great way to get more activity in but it is also a great bonding experience for the entire family. Getting out in nature is also a proven way to de-stress… what’s not to love?
When Restrictions Lift
Avail of free events like Park Run. When it is back up and running post-COVID, Park Run is a positive and supportive environment, and it provides a great goal to strive towards. Start with walking and build up to jogging over the weeks. Doing this together is a great way to get the entire family moving more. Don’t underestimate your child’s ability. Children of all ages partake in these events and quite often outrun the adults!
Sign up to a children’s adventure race, e.g. Mini Muckers. It is a mud race with obstacles and always has a different theme. Children absolutely love it and don’t even see it as exercise. Why not ask their friends to sign up too and then you will see their competitive streak shine through. Regularly sign your children up to these events when they re-open to give them something to strive towards.
Encourage your child to try out different sports. Ensure that they know that there is no pressure on them to stick with something that they don’t like and instead try out different things to find out what they are interested in. Ideas include tennis, swimming, running, and athletics.
Think outside the box. Why not take them out for a cycle, kayaking, rock climbing, surfing, sailing, bowling, horse riding or zip-lining in an adventure park. There are so many pastimes out there for kids that involve them being active. Many places are extremely affordable and do special offers. These activities can be a reward for children and not necessarily something which you do every day. Keep an eye on discount sites like Groupon for offers.
Work With Digital Rather Than Against It
If your child is glued to video games, why not invest in a game that encourages activity, such as the dance mat games? Make sure that you set a limit on the time that your child can spend playing video games.
Another option is a Fitbit or other smart watch. children love games and challenges so setting them a daily physical challenge using a tracker can be a great way to get them interested in daily activity. Don’t forget to reward their efforts.
Every Little Counts
If your child is old enough to walk or cycle to school, encourage this over taking the car. If you take them to school on the bus, take them to a stop a little bit further away or get off 1-2 stops early and walk the rest of the way. Easier said than done, we know, but every little counts. You don’t have to do this every day.
If they are having friends over, set up some games in the back garden and encourage them to play outdoors as opposed to spending hours on the computer.
Housework Counts Too!
Depending on your house rules of course, if your child would like to make some extra pocket money, encourage them to do household tasks. Hoovering, washing the car, cutting the grass are all forms of physical activity and will count towards your child’s daily quota. Ensure that tasks given are suitable for their age.
Reward, Reward, Reward!
As mentioned previously, children like to be rewarded for their efforts. Not every suggestion above is going to suit your child but the beauty is that you just need to find one option that they love! Whatever you think will work best from the above suggestions, remember to:
Agree an activity target with your child
Agree on a non-food based reward - e.g. new runners, new book or a trip somewhere they enjoy going
Use a star chart to track their efforts
Getting active doesn’t need to be a chore. Start small and build on this each week. Remember, you are a role model for your child so get involved. Put your name on the star chart and set yourself a goal. The most important thing is to be consistent. Start with small actions that you think will be achievable long-term. Most importantly, have fun!