Positive Health Online

Raising Active Children

Raising active children these days has become like a juggling act senior, at least in a fast pace world where parents will be running around to work, to home, etcetera. There are screens, packed school schedules, and most families cannot find time to be physically active. Nevertheless, you can give your child one of the greatest gifts they can get, including physically, mentally, and emotionally, this is the ability to lead an active lifestyle.

How then can busy parents not only motivate their children move more, sit less, but also really enjoy it?

Well, to speak of practical, sensible tips to get activity into the daily routine of your family even when you have little time to spare, let us read on.

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Whole family hula hooping outdoors

Why Raising Active Kids Matters

Now, before going into the tips, I need to say a few words why it is worth it.

Regular physical activity during childhood promotes:

• Higher resistant bones and muscles;
• Maintenance of healthy weight;
• Improved sleeping habits;
• Greater attention and examination results;
• Less likelihood of nervousness and depression.

Above all, it instils a lifetime of habits. Children who love activities have a high probability to develop a lifestyle of exercising even in their adult ages.

CDC suggests that children and teen are supposed to get a minimum of 60 minutes of moderate-to-vigorous physical activity daily. Judging by this, you could say this sounds intimidating, but it does not have to happen all at once and definitely does not need to be boring.

1. Start with Small, Realistic Goals

As a busy parent, you should not pressurize yourself to make up an ideal fitness routine at the onset. Rather, start small.

• Switch off the screens after 30 minutes every night and take a family walk.
• Make your children run with you to the mailbox.
• There is life in the movies, play the 10-minute dance game.

It is not perfection but consistency that the goal is.

Pro tip: Use a tracking chart or app to keep tabs on weekly activity together with your kid. Kids are drawn to marking things off their list and watching the progress is highly motivational.

2. Make Movement Part of Daily Routines

You do not have to acquire expensive items and a gym subscription to make your kids active. A small dose of creativity can transform the daily routine into something that helps one to be active.

• Walk or ride to school wherever you can;
• Take stairs as opposed to elevators;
• Make some chores into a game that can be played actively, e.g., who can grab most toys within 2 minutes?;
• When doing homework make 5-minute stretches or jumping jacks in between.

Being aware of movement as part of the daily functions makes the lifestyle less of a chore and more of a norm.

3. Be a Role Model

Your kids are always watching you – even when you think they aren’t. If you spend most of your free time on the couch or phone, they’re likely to do the same.

But if you:

• Go for morning walks;
• Choose active hobbies like hiking or gardening;
• Do a few stretches during TV commercials.

Your children will begin to see physical activity as normal adult behavior.

Don’t be afraid to let your kids “catch you” exercising. Invite them to join – even if they say no, the seed is planted.

4. Choose Activities They Enjoy

Kids won’t want to be active if it feels like punishment. The trick is to find what lights them up.

Some kids thrive in team environments. Others prefer solo activities. Explore different options:

• Biking;
• Jump rope;
• Swimming;
• Martial arts;
• Yoga;
• Hiking;
• Rollerblading;
• Youth basketball;
• Dance;
• Obstacle courses.

Let your child experiment with different sports and physical activities until they find one (or more) they love.

5. Encourage Sports and Team Activities

Sport activity is an excellent method to ensure that the children remain physically active, as well as acquiring life skills, such as teamwork, discipline, stamina, and time management.

Some of the good sports to consider are the following:

• Basketball
  Basketball among young humans is one of the most available team sports, which teaches children motor skills, coordination, and agility and makes socialization easier. Basketball youth programs are widely popular and help foster both skill and teamwork. In most towns there are seasonal leagues or clinics to introduce the new players. Even when your child only plays around shooting hoops in the driveway, it works out her cardio, deepens concentration and self-esteem.
• Soccer
  Soccer is an energy sport which builds agility, endurance and ability to work as a team. It is also pretty common in most neighborhoods and schools.
• Volleyball
  Volleyball is great with older kids and teens because it develops skills after learning how to communicate and be fast. It is enjoyable either at the school or in the beach and so I stay in motion.
• Martial Arts
  Martial arts such as karate, taekwondo, etc. are good with children that like to be disciplined and want to work within systems. It develops concentration, admiration and power.
• Swimming
  Swimming is low-impact and also suitable to children with joint issues or asthma. It is also a very essential life skill.

The secret is enjoying rather than stress irrespective of the game. In case your child is not interested in competing, explore programs with non-competition or recreational league.

6. Use Tech for Good

• It is not all screen time that is dangerous because certain technology can promote the physical activity.
• Indoors: On days when the child feels unfit to go out, fitness apps, such as GoNoodle or Just Dance, can eliminate the problem.
• They could make step counting into a game using smartwatches or a pedometer.
• Have family contests like: “Who can have the most steps today?” or “Do we have the power to dance 3 days straight?”

Use technology to complement activity, not replace it.

7. Schedule It In

In busy households, if it’s not scheduled, it usually doesn’t happen. Add active time to your calendar just like appointments.

• After-dinner walks
• Saturday morning bike rides
• Sunday afternoon family hikes

Set a recurring reminder in your phone. Treat it as non-negotiable family time.

Bonus: It doubles as bonding time.

8. Don’t Overthink It

Remember, physical activity doesn’t have to be formal. Your child doesn’t need a structured workout. Running around the yard, climbing trees, or playing tag with friends counts too.

A few ideas for unstructured active play:

• Make a scavenger hunt
• Build a backyard obstacle course
• Host a family dance party
• Use sidewalk chalk to make a hopscotch game

Let your child lead sometimes. Often, they’ll come up with the most creative movement ideas.

9. Prioritize Sleep and Nutrition

It is only apparent, but children will be much more free to move and have fun when they are well-rested and well-fed.

• Make sure that they sleep 9-12 hours as depending on the age.
• Give healthy, nutritious food and snacks to energize bodies.
• Reduce sugary foods which cause crash and tiredness.

Being healthy facilitates the process of physical activity and makes it fun.

10. Celebrate Progress (Not Performance)

Be less concerned with winning or mastering an art and more of hard work and fun. Small wins celebration:

• Great work you played outside 30 minutes today!
• You broke your best record!
• I love to see you enjoying yourself in basketball giving those smiles to me.

Kids will be more likely to continue doing the activity once they find activity linked to pleasure and support.

Final Thoughts: Active Kids, Happy Families

Raising active children does not mean forcing them into sports or training each minute of the day. It is about establishing the movement as part of the natural, pleasurable, and promoted lifestyle even in the tiniest of manners.

Nay, life is active. However, you can make a few intelligent modifications and plenty of love to assist your child to develop the confidence, health and habits he or she will require to succeed.

Begin now, begin small and above all enjoy doing it as a couple.