Canada’s Physical Activity Guide for Children and Youth recommends that children get 60 minutes of moderate (brisk walking, etc) to vigorous activity (running 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 60 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 60 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.
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.
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. Help your kids become
Active for Life.
-
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.
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. Call 807-625-3212 for more information.
-
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.
-
Let's Play Activity Trunk 
The "Let's Play" Activity Trunk is a box of equipment, games and craft ideas for families and children aged 4 to 14. It's great for birthday parties, family gatherings or for a fun weekend or afternoon. Call 625-3220 or e-mail SHolloway@thunderbay.ca to borrow the "Let's Play" trunk from the Ogden Community Centre for FREE.
More ideas to Get Active for Life
Parents have the most influence over what their children eat, how they spend their time and what choices they make. The Busy Parents Guide to Healthy Happy Kids will give you some great tips to get kids growing up healthy and feeling good about themselves.
50 Ways to Leave Your Sofa
Fuel Up For Fun helps children 6 - 8 years of age to develop knowledge, good attitudes and healthy behaviours. This will help them to eat right and be active with their families throughout the year. A “Parents Walk the Talk” section is included on the back page of each edition.
Interested in motivating yourself to be more active? Check out Active Adults.
Health Canada's website on Physical Activity questions.