Fitness in children – get your kids moving
Physical activity is essential for growth and development in children.
How many hours of the day does your child spend in a sedentary position? Consider time spent at school, homework in the afternoons, watching TV or playing video games. Research suggests that modern kids are spending too much time inactive behind a screen and they are not getting the exercise that their bodies need.
Physical exercise not only refers to sport but any activity that involves muscle movement and burns energy. Exercise is an important aspect of good health and along with good hygiene and healthy eating habits, it forms the foundation of a healthy lifestyle. When healthy lifestyle practices are instilled at a young age they are likely to become positive lifelong habits.
Benefits of exercise for children
Getting the right amount of physical exercise will help your child to develop a strong musculoskeletal and cardiovascular system. Exercise is also important for gross motor development and helps to develop better reflexes and improve balance and hand-eye co-ordination. Physical activity also improves emotional wellbeing with the release of mood-enhancing hormones into the blood stream. Kids who exercise are more energised. They also tend to sleep better.
If your child exercises regularly and eats a healthy balanced diet then he or she is less likely to be overweight. Research shows that overweight children are more likely to become overweight adults. Regular exercise and maintaining a healthy weight for one’s height reduces the risk for developing type 2 diabetes later in life.
How much exercise is required?
The Heart and Stroke Foundation South Africa advocates 60 minutes per day of physical exercise for children. The 60 minutes can be consecutive but may be broken into two or more sessions through the day.
Sedentary activities like watching TV or using a computer should be limited to less than two hours per day. Kids should not sit for periods longer than two hours without a break. Put house rules in place regarding screen times according to your child’s age. Physical exercise and playing outdoors should always take priority over screen time.
As a parent, you should:
- Encourage your child to get active
- Educate him or her on the benefits of exercise, good hygiene and healthy eating
- Find an activity your child enjoys
- Not pressurise your child to do something he or she does not enjoy
- Find ways to encourage additional exercise on a daily basis
- Find ways to motivate your child to keep up with his or her physical activities
- Consider improving your own attitude to exercise
- Get involved in physical activities with your child
- Avoid using physical activity as punishment
How to get your kids more active
Consider likes and dislikes
While many children do enjoy sport, not all have natural sporting talent. Some kids will choose other interests over sport, while others may enjoy playing a sport ‘for fun’. Serious athletes are those who put in extra effort to excel in their chosen sports. Pushing a child to take part in a sport he doesn’t enjoy may cause more harm than good. If he doesn’t enjoy soccer but wants to try out tennis, give him a chance. Taking part in sport has other important benefits like learning valuable life lessons: the value of working in a team; the importance of working hard for a goal; the concepts of winning and losing.
Other activities
Consider that your child may not be the next AB de Villiers or Chad le Clos. What interests your child?
- Does he or she enjoy nature and the outdoors? Activities could involve gardening or hiking.
- Does your child like action movies? Perhaps judo or karate would interest him or her.
- Do you have a family dog? A daily walk is very beneficial for the dog’s heath but may be just the ticket to get your child walking too.
- Is your child interested in the dance? Consider hip-hop, modern dancing, freestyle or ballet.
- Does your child enjoying climbing jungle gyms and trees? Consider gymnastics.
Motivate your child
If your child doesn’t enjoy physical activity, you’ll have to find other ways to encourage him or her to get active. A rewards programme can be a great motivator for some children. Avoid material rewards of money, food or toys. Try fun activities your child wants to do – a trip to the ice rink, movies or the zoo. Children are usually keen to do things they find fun! If your child doesn’t enjoy his or her activities he probably won’t be motivated to continue. Ask your child how he feels about current activities. If he or she isn’t enjoying then, consider trying something else.
Get creative
Break up exercise sessions throughout the day. Learn to sneak in age-appropriate exercise for your child. For example, encourage a toddler to walk in the mall for a short time rather than riding in the trolley, or park a little further from the school gate or the mall entrance to encourage extra walking.
Set up home activities
If you have a garden consider a jungle gym. Climbing and jumping activities help to improve balance, posture, co-ordination and improve flexibility and gross motor skills. A swimming pool is also a great motivator for fun, physical activity. Consider games like swing ball or put up a net for basketball or netball. Take the lead on outdoors activities. For example, take 15 minutes before dinner to throw a ball around the garden, play one-on-one basketball or knock a cricket ball around with your child. You’ll both benefit. It it’s raining or cold outdoors, turn up the music and have a dance-a-thon.
Have fun as a family
Get active together as a family by looking for ways to incorporate spending quality time together with physical movement. Many local gyms now have programmes for kids of all ages and parents can get involved too. If your child has a bike, consider riding together over weekends, or perhaps hiking or playing a sport together. Some golf clubs host family fun days and local sports clubs offer discounts for family membership. Consult your local newspaper and take part in family fun runs or walks to help raise money for charity.
References
- Health Line, www.HealthLine.com
- Active Kids, www.ActiveKids.com
- Web MD, www.WebMD.com
- Active Network, www.Active.com