Canada’s Physical Activity Guide for Children and Youth recommends that children build up 30 minutes of vigorous activity (running etc) and 60 minutes of moderate activity (brisk walking etc.) each day.
Build up activity in periods of at least 5 to10 minutes throughout the day.
Start slowly and build up, especially if your child is sedentary. 30 minutes a day for the first month, gradually increasing to 90 minutes a day by the fifth month.
Beat the Time Crunch - Make Active Living a Part of your Child’s Day
· Get goofy – dance around the house, chase your children around the yard. Physical activity is much more than organized sports/programs and planned outings.
· Walk or bike to school – go with your child a few times to teach safety tips en route
· Play active games at birthday parties.
· Involve your child in chores and gardening: These are "moderate" activities and build muscles and flexibility.
· Limit sedentary activities - TV, computer games etc. But also crafts, art and reading if it is not balanced with active play.
· Encourage playing outside – it inspires children to move around.
· Encourage your child’s teachers and play leaders to plan active games and energizers.
Motivate Your Child to Move!
· Make it Fun!
· Bend the Rules- change the game so all kids can play.
· Make it Social! Invite one of your child’s friends to join you. Get together with another family.
· Take photos of your child "in action" (even in the back yard) and put them on display.
· Praise your child - Always find something positive to say. Mention a good pass, a terrific save, teamwork.
· Participate with your child – play together. Children love to spend time with their parent. Make that time "active" by hiking, playing in the park, swimming, cycling. Plan Active Family Vacations.
· Start slowly and build up to the recommended 90 minutes a day. Especially with vigorous activity.
· Offer a variety of activities – a balance between organized activities and free, active play; competitive and informal atmospheres.
Build Skills
· Teach Movement Skills: provide opportunity to learn basic movement skills – running, throwing, catching, kicking, balancing, swimming etc. These build co-ordination and boost self confidence in trying new activities.
· Be a role model: take the stairs instead of the elevator, walk short distances for errands, learn a new skill.
· Short bursts of activity mixed with frequent breaks – especially for young children so they do not become overheated.
· Educate your child on why daily activity is so important.
· If you build it they will play!
· Create an indoor play space- for wrestling, foamy ball tennis, running and jumping, tumbling. An old mattress on the floor; an obstacle course that gets kids crawling over under and through; an open space to dance
· Build an outdoor play structure – swings, slides, boxes to climb on. Raise money for play structures at your child’s school.
· Buy active toys and equipment – balls, hula hoops, skis, skates, road hockey sticks
· Advocate for daily activity: Tell teachers and day care providers that you expect opportunities for active play e.g. regular physed classes and daily vigorous activity breaks at school; outdoor play and gross motor development sessions at day care.
No money? No problem
· Many ideas listed above are low cost.
· Check out P.R.O. Kids Thunder Bay – a service that makes recreation in Thunder Bay more accessible to children and youth who are unable to afford program fees. Visit http://www.prokidsthunderbay.com or call 807-625-3212.
· While no official policies are in place, some recreation departments and community groups in smaller communities will reduce or waive fees, or help find equipment for families in need. Decisions are made on a case by case basis.
Interested in motivating yourself to be more active? Check out Active Adults.
For More help: go to Games Kids Play
Health Canada's website on Physical Activity questions.