13 Fun and Easy Tips to Keep Kids Physically Fit
Exercise and fitness for kids doesn't have to be a grind. Check out these tips and fun activities.
Keeping kids healthy and physically active is one of the toughest challenges parents face every day. Even before the coronavirus pandemic when all of us were in isolation for long stretches, kids weren’t getting the proper physical activity they need.
In an age where the Internet, social media, video games and streaming services rule, children tend to spend less time outdoors and moving around than previous generations. Why ride a bike to visit a friend when it’s so much easier to text? Given the choice of a Madden football game over being destroyed by some kid who already weighs 200 pounds by middle school age, many kids choose the video game.
It's no longer safe to assume kids can get all the physical activity they need at school. Sadly, many schools have reduced or completely cut out physical activity time. No wonder the obesity rate among children has climbed steadily to nearly 1 out of 3 children in the United States.
Steve Ettinger, kids fitness expert and author of the children’s book Wallie Exercises, says safety is a major reason parents are reluctant to let their children play outside.
“When I grew up, if you (had) nothing to do, you were sent outside to have your own fun,” said Ettinger, who uses the character of a dog in his book to encourage kids to be physically fit. “Now, it’s a pretty easy thing for parents just to give them a tablet or an iPhone. Technology makes it so much easier to be distracted.”
There are things you can do as a parent to encourage your kids to be physically active, and it doesn’t have to be a grind. Here are 13 tips and fun activities that can help.
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Hunt Some Bear
No, we’re not talking a real bear. In a blog post from Rasmussen University, the example of an old campfire song, “I’m Going On a Bear Hunt” is used. Kids and parents are encouraged to act out the different motions of the song, such as swimming across a lake, climbing a tree and stomping over a bridge. You can even practice “scurrying away from the bear” at the end of the song.
Popcorn Push-ups
MommyPoppins recommends a fun form of push-ups. Place a small bowl of popcorn on the floor, lower yourself down and stick out your tongue to get a piece of popcorn with each thrust.
You can also try these 10 fun push-up challenges.
Indoor Ball Games
I loved doing these as a kid. Verywell Family has some great examples of safe, easy indoor ball games that don’t take up much space. These can include tossing a ball into a laundry basket, using a household object to hit a ball at a target, or a plastic mixing bowl to catch a ball.
The Obstacle Course
The parenting site Flinto suggests using furniture and chalk to lay out a course from the inside of your house to the garden or somewhere outside. You can add a puzzle to solve, a big area to cross without touching the ground or similar fun activity.
Have a Disco Night
Parents.com featured a mom who had a cool way to spend some family time: dance. She holds disco nights by moving the furniture, putting on some dance tunes, and letting the kids take turns using a flashlight as a strobe light. Even the neighborhood kids often get in on the boogie action.
“They dance for three hours straight,” she told the site.
Double Dutch
If you have some jump ropes and at least three people in the household who are able, try playing Double Dutch, a jump roping game. Be sure to choose ropes that are comfortable for everyone. WikiHow has a great article with pictures and descriptions for how to play.
Do Headstands
My granddaughter did gymnastics for a short while, and enjoyed doing headstands. MommyPoppins says they are a great way to get the blood pumping to the brain. Plus, it helps develop core muscles.
The Hula Hoop
Hula hoops have been around for a long time, but kids still enjoy them. Flinto suggests getting some for your children and hoop with them. Who knows? They might get hooked on it once they learn.
Throw a Tantrum
Sounds crazy, right? But Flinto actually recommends parents tell their kids to throw tantrums on purpose when they’re in a good mood. This doesn’t mean destroying things or being abusive, of course. But “pretend tantrums” can be fun and blow off steam. Simply have them kick, run, jump and scream. The energy they’re expending will eventually tire them out.
Keep Activities Simple
SparkPe.org recommends at least one hour a day of physical activity to stay healthy. Not everyone is cut out to play organized sports or be a star. Riding a bike, running, or just shooting hoops are simple things that will keep anyone in good shape. If a straight 60 minutes isn’t always practical, break activities up into parts.
Join in the Fun
Whether you have a single- or two-parent family structure, it’s not easy for everyone to spend quality time together. But set aside some time each week and pick an activity everyone can participate in. Jogging, roller skating or taking a brisk walk are fun ways for whole families to stay fit together. Ettinger recommends yoga as a great way for the whole family to keep both mind and body healthy.
Choose An Activity for a Cause
Encourage your kids to join you in a community fun run or charity walk. In some cases, you could even bring your pets and give them exercise. You’ll not only be helping your body but your community as well.
Talk with Your Child’s Pediatrician
Before starting any exercise or fitness program, it’s always best to check with your pediatrician first. Doctors are not only great resources for recommending a suitable program, but can give guidance on specific sports or other fitness activities that are right for your child’s physical condition, interests and abilities.
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Parents need to lead the way in providing and advocating for better physical fitness for their children. Help them choose the best activities, join in the fun, and involve the entire family when possible. Let’s do our part to take back control of their health and stamp out child obesity.
Hot Takes and Great Reads
This HuffPost article examines the benefits of kids playing organized sports, even if they don’t excel at a high level.
Benefits include a lower risk of depression, developing a love of movement, and becoming better at time management.
“There are many developmental benefits to sports for children that extend beyond the benefits of actual physical exercise,” pediatrician Dr. Krupa Playforth told HuffPost.
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The Winter Olympics may be over, but the Paralympics are just around the corner. They will begin March 4 in Beijing, the same host city as the Olympics are held.
With that in mind, I came across an interesting article on Scriptype.com about Lucas Culotta, a Brecksville, Ohio teenager who is setting all kinds of records in swimming at his high school.
Lucas, 14, is an adaptive swimmer who achieved qualifying times in five events at the U.S. Paralympics Swimming National Championships in Greensboro, North Carolina last December.
“He had personal records in all of those,” explained Lucas’ mom Tricia. “He had a couple of third-place finishes in his classification, and those are all kids who are 16, 17 or older who beat him. His goal is to compete in the 2024 Summer Paralympics in Paris, and this was a definite stepping stone.”
Born at just 27 weeks, Lucas was diagnosed with cerebral palsy, spastic paraplegia and congenital scoliosis. He took up swimming at age eight as part of a physical therapy regimen.
Lucas also recently competed as a Paralympic triathlete with Move United, a nonprofit organization promoting parasports for children and adults.
Check out the full story here.
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A couple of young NBA players took part in a virtual gym class presentation for students as part of All-Star Weekend, held in Cleveland last weekend.
Orlando Magic rookie Franz Wagner and Philadelphia 76ers guard Tyrese Maxey were among several players who participated. The Jr. NBA, in partnership with Cavs Youth Sports and Give n’ Grow, hosted virtual gym classes for boys and girls ages 7-13 in the greater Cleveland area. The 45-minute sessions included a variety of basketball-related activities and exercises led by Jr. NBA coaches.
You can find out more in this USA Today story.
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