Kids don’t exercise. Kids play. But if the play becomes too competitive and not enough fun, some kids get turned off to sports or physical activity altogether. Those who have had limited opportunities to develop their skills are most at risk due to feelings of self-consciousness and fear of disappointing their teammates. The trick to getting kids to love exercise includes making it fun, and offering multiple opportunities for them to feel comfortable playing without the pressure to perform.
Parents and older siblings play a major role here. It’s important for families to play together, despite busy schedules. Having a catch, hiking, kicking a soccer ball or shooting hoops offers kids a nonthreatening environment to play without fear of failure, while creating quality time for both parties. Keep it fun by respecting the child’s interests. If your child shies away from team sports, introduce them to swimming, cycling, running or martial arts. Visit a park with a fitness trail that includes strength challenges, climb, stretch, do cartwheels or just hang out on the monkey bars. Encourage free play like jump rope, hula hoop, dancing or playing tag.
School-age kids and teens need at least one hour of physical activity every day – even weekends — to develop strength, endurance, hand-eye coordination, flexibility and balance, all elements of fitness. That physical activity could be broken down into three or four, 15-20 minute bouts per day, and recess, gym and sports practice count. Establish a regular schedule for physical activity and make it a priority. Expose children to a variety of age-appropriate activities.
According to the National Association for Sport and Physical Education, young children should not be inactive for more than one hour, and school-age children should not be inactive for more than two hours. To achieve these goals, physical activity should be incorporated into the daily routine, for instance, taking the stairs two at a time, side stepping while waiting in lines or stretching in between classes. Just as parents and older siblings are role models, some schools include regular movement during the day as part of their wellness program.
Why the emphasis helping your kids get and stay fit? Kids who are physically active tend to be leaner with stronger bones and muscles, and less likely to become overweight. These kids have a lower risk of developing Type 2 Diabetes, high blood pressure and cholesterol. Physically active kids tend to sleep better which makes them more alert, more academically motivated, and better able to handle emotional challenges. Improved physical skills and performance build self-esteem and help to foster an overall better outlook on life.
On Saturday, April 26, the YMCA of the Brandywine Valley will be holding a free Healthy Kids Day from 11 a.m. until 2 p.m. at four locations throughout the community – at the fields behind the Brandywine YMCA in Coatesville; in Downtown Oxford, on South 3rd Street, between Market and Hodgson; in Kennett Square on Broad Street, between Cypress and East Mulberry Streets; and at East High School in West Chester. This is a great opportunity to spend a few hours with the family, doing fun, physical things. There will be exhibits with interactive displays to help teach kids about being fit and healthy. Younger kids can jump in the moon bounce, kids of all ages can dance, try hula hooping or join in other games. Everyone can enjoy a healthy snack and a stroll among the activities or through the town.
What a great opportunity to show your kids how physical fitness is just a regular part of life – a part of life that they will want to keep with them forever.
Carmel Rickenbach, MS, RD, LDN, is a licensed nutritionist, dietitian and wellness coach with the Kennett Area Y. For more information about healthy living programs at the YMCA of the Brandywine Valley, visit www.ymcabwv.org or any of its branches: Brandywine Y, Jennersville Y, West Chester Area Y or Oscar Lasko Youth Program Center.
