Top Tips for active kids these holidays
Healthy kids are active kids. When kids are at school they are largely pretty active – not only is there ‘playtime’ during lunch breaks, but the incidental exercise of getting to/ from school, moving around the school campus and any additional sport and rec commitments they may be a part of. When holidays come around though, most if not all of this ceases. Children need a minimum of 60 mins every day of ‘vigorous’ activity and this does not count the incidental exercise that they should be getting, just by moving. On school holidays, the responsibility for our kids to get that exercise and movement, is up to us! Now, we know that some days this can be easy, while some days, it is not! So, here are our Top Tips to keep kids moving this holiday season:
- Get outside and find fun outdoor venues – We seek out new locations (like parks and bike tracks) and make up new imaginative games (ie workouts). And parents, JOIN IN! It is so much more fun for everyone to see mum and/ or dad sweating it out (and leading by example)!
- In the absence of any organised sport ‘camps’ or sessions for the kids, add some moderate exercise into your day together, each day. This is especially beneficial for everyone in the early morning, literally start the day by putting a spring into everyone’s step. You could try a long walk, bike ride, scooter or skateboard to the local park. Give everyone a chance to choose what you do or the route you take – if everyone has a little ownership over the choices, it helps to improve compliance.
- Break up tv/ movie time with some family ‘challenges’. How many star jumps can you do during this ad break? Can you do 15 pushups/ squats/ situps before the next ad? Pause your movie while everyone does a run down the hallway. While everyone needs some r&r at this time of the year – it shouldn’t mean getting lazy. Just keep moving. Every little bit makes a big difference.
- Get kids involved in additional household ‘chores’ and make it fun. Crank up some music and give everyone a time limit to get their job done. Develop age-appropriate tasks for your kids, but make sure that you don’t call them ‘jobs’ – it is more like a ‘household contribution’ or just helping out. Hanging washing out on the line and bringing them in again at the end of the day. Unpacking the dishwasher. Setting the table for meals. Making their beds. Feeding/ cleaning the family pet. Or, as a family, get into the garden and get kids involved in weeding, mowing, pruning, and/ or watering (the bonus is that they are outside!). Our rule is that ‘jobs’ need to be done before we leave the house!
- Hit a new location. Pack up your homecooked lunch/ dinner and head outside. Hit the local park or just set up a ‘picnic’ in your own back yard with beanbags, pillows, rug/ mat. It is not always different food (ie takeaways etc) that kids crave, it is just ‘something’ different from their normal routine.
- Set some limits. Technology can be the bane of many parents’ existence and the constant battle with kids can be exhausting, however we still feel that limiting your children’s time on technology is important. Our Mr 10 year old has a one hour limit each day for technology and this is quite rigidly monitored. This has been the case for a long time, so he is ‘largely’ very good about this, however left to his own devices would happily sit on the phone ‘playing’ for a large part of the day! The girls in our household have the same limits but interest in technology is almost non-existent, music notwithstanding. Three hours a day should be a real limit for most kids, when you consider they use and learn on technology for approximately 2-4 hours each day when at school. Talk with your kids, explain the limits, encourage their cooperation.
We understand the trauma associated with this one – big time! If this suggestion is a big departure from where your kids are now, you might need to ease yourself into this – it is however worth doing, as too much time on devices is not healthy for kids and the more time they are ‘on’ the less time they are out and about, moving! If nothing else, it is very important as parents that we are aware of just how much time is being spent with this pastime.
As always, email us if you want more information or ideas – hello@soulsisterhealth.com.au
Anna & Em xo
To read more about How to help our kids be fit, for life – read here.
And for our Kids Nutrition series, read more here, here and here.
