Did you know that just around one out of every four children gets the recommended 60 minutes of physical activity from an early age every day?
Participation in all types of physical exercise decreases dramatically as a child’s age and grade level rise. Physical activity from an early age must be included in family life daily.
Key points
- Physical exercise for children consists of free time to be active and opportunities to try new things.
- Being active together is one of the best ways to get children to participate in physical exercise!
- Encourage your child to be active by emphasizing the benefits of being active for the sake of being active.
- Walking is a simple way to get children to do more physical exercise.
It might be difficult for children to get enough daily activity as they get older. This is because of:
- Increased academic requirements
- Some children feel they aren’t strong at sports
- A lack of active role models
- Busy working families
Even if children have the time and desire to be active, their parents may be hesitant to let them wander around the neighborhood as freely as they formerly did. As a result, their opportunities to participate may be limited.
Despite these challenges, parents can develop a love of physical activity from an early age in their children and help them in incorporating it into their daily life. This can help to create good routines that will last into adulthood.
Why is it critical for children to be physically active?
Increased physical activity from a young age is linked to a longer lifespan and a decreased risk of numerous illnesses and health problems in both children and adults. In other words, your child will have a better and happier life! Some benefits may appeal to a child’s competitive spirit and drive to succeed.
Children that are physically active are more likely to have:
- A healthy weight
- Muscles and bones that are stronger and healthier
- Improved heart and brain health
- Improved brain function, such as memory, attention, and problem-solving
- Improved attendance and academic achievement, especially in math, reading, and writing
- Reduced long-term risk of cardiovascular disease, diabetes, and some types of cancer
- Reduced stress and anxiety, and depression symptoms
- Less inappropriate and distracting classroom conduct
- Better mental health and mental well-being, including confidence and self-esteem
Also, according to one study, physical exercise can help children with intellectual disabilities.
8 Ways to Get Your Children Involved in Physical Activity From an Early Age
Children are naturally active. They tend to become less active as they grow into teens. This is especially true for females, who may require extra encouragement and support to keep active. Don’t be shocked or disappointed if your children’s interests change or if they lose interest in things they once enjoyed. Instead of being inactive, help them in finding other things they can enjoy.
Here are some tips that may help:
1. Think outside the playing field
Organized sports, such as soccer or baseball, are not for everyone. Other activities that your child could like include dance, rock climbing, swimming, and martial arts. Also, be patient; it may take some trial and error before your child finds the perfect fit.
When your child is no longer having fun, it’s time to look at other alternatives. Keep trying out different ideas until something clicks. To create a lifetime habit of physical exercise, it is critical to get non-athletic youngsters engaged and moving.
2. Join in the game
Children like it when their parents engage in play with them. So, do a family hike to improve children’s fitness. Play a game of catch with them, walk or ride your bikes to school. You don’t need a lot of expensive equipment or special programs to encourage your child to exercise.
3. Limit screen time
The American Academy of Pediatrics recommends that children limit their screen time to one to two hours each day, whether watching TV, browsing the Internet, or playing video games. Many children spend four or more hours every day in front of a screen. Active alternatives to these passive activities, including shooting hoops at the local playground, strolling the dog, or playing tag, are examples.
Remove TVs from bedrooms and put computers in a shared space where you can monitor to help keep temptation at bay. Set limits on other sedentary activities, such as phone chatting or text messaging, if you have teenagers.
4. Lead by example
If you sit in front of the TV every night, holding the remote in one hand and a bag of chips in the other, you’re not practicing what you preach. And your children are unwilling to follow whatever screen-time limits you establish for them. So, examine your own viewing habits and set a good example by incorporating physical exercise into your daily routine.
Whenever possible, walk instead of driving. Instead of using the elevator, you should take the stairs. Participate in physical hobbies that you like regularly and show – and tell – your children how much you enjoy them.
5. Bring a friend along
Kids enjoy hanging out with their peers. So ask a friend along for a bike ride, offer to take a pal ice skating, or go to the pool with a friend. Young children like visiting the playground with their friends and playing, climbing, swinging, sliding, and running. If your child is more likely to participate in a team sport with a friend, sign them up. Just make sure that the focus is on having fun while exercising and learning new skills, rather than on competition and winning.
6. Use exercise as a reward
Forcing a child to play outside might lead to resentment and resistance. You should never use exercise as a punishment. As a punishment, don’t make your youngster run laps or do push-ups. Instead, make physical activity a reward. If it enables your child to take a break from homework, they may be able to play kickball for 20 minutes.
7. Establish regular routine
Make sure that children’s fitness is scheduled alongside school, work, shopping, housekeeping, family gatherings, birthday celebrations, and playdates on the family calendar.
If you regularly exercise in your life, you and your kid are more likely to stick to it. And your child will come to expect (and accept) that Saturday mornings usually involve a bike ride and that the family takes a brisk stroll across the neighborhood a couple of times a week after dinner.
8. Make it fun
Little kids don’t need much encouragement to stretch like a cat, sprints like a tiger, or jump like a kangaroo. And they’re going to have a blast doing it. And don’t forget that after a long day at the desk, grade-schoolers still appreciate the opportunity for free play, whether indoors or outside.
On a rainy day, are you stuck indoors with your tweens or teens? Then play an action-packed dance video game with your kids to get them moving. Younger children may enjoy just putting on some music and dancing about the room. Whatever exercise you choose, you want to keep the fun in kid fitness.
The bottom line
One of the most important things you can do for your children’s health is to get them active and move from a young age.
This will help children succeed in school, stay healthy during their school years, and foster a love of exercise for the rest of their lives.
