When it’s time to play, make your children play. Get them outside. If
they have friends over, make sure their playmates are playing as well. They’ll
have more fond memories of being outside playing as a child then they will have
of beating yet another video game.
Of course, there’s a time and a place for television programs, movies, and
video games. You probably won’t be able to completely eliminate these things
from your child’s life. The goal isn't elimination; it's moderation. Help your
child moderate sedentary activities. Set limits on how much time can be spent
playing video games or watching TV (electronic monitoring devices are available
if you need them). Not only will this help increase physical activities, but it
will also help your child learn to manage their time and resources.
Keep in mind also that it’s not how strenuous the activity is that is
important. Instead, focus on the total amount of activity. Most
guidelines suggest 30 minutes of physical activity daily for children. As long
as they’re out there doing something for at least 30 minutes, they’ll be well
on their way to better health.
Gift Giving
While you may turn Christmas morning into Christmas mourning, give active
gifts. Rather than giving the latest video game, try giving your child
something that will require them to be active. Sports equipment, hiking and
camping gear, bikes and roller skates, games, and other paraphernalia will help
inspire activity. Of course, you may also have to do the activity that the gift
is meant for in order to get your child interested in it, but at least they'll
be active!
Don’t Rely on PE
The days of required PE classes are quickly dying away. Smaller budgets have
caused many schools to close down many curriculum choices, and Physical
Education classes are often the first to go. According to Liane M.
Summerfield’s book Promoting Physical Activity and Exercise among Children,
“just 47 percent of middle/junior high schools and 26 percent of high schools
require at least three years of physical education….” despite the fact that
“physical activity has been associated with increased academic performance,
self-concept, mood, and mental health.” Don't assume that your children get
enough physical activity at school. When they come home, do what you can to
keep them up and moving.
Be Active Together
Most likely, you’ve had a long day. After work, you just want to go home and
relax—prop up your feet, grab the remote, and take it easy. If that’s what your
child sees you doing, they’ll likely do the same.
Take the time to get off the couch and do something active as a family—even
if it’s just walking around the block. You can play catch, ride bikes, shoot
hoops, go for a hike, do your chores together, or any number of activities. If
you’re physically active, your child will be also. And don’t forget, doing
active things together means spending quality time together.
Support Don't Ridicule
Your child is probably also his or her own worst critic. Children are often
all to aware of their shortcomings. They probably already know whether or not
they're good at sports or any other physical activity. They're probably also
aware of their physical shortcomings in terms of appearance. If they are
overweight, or if they're still struggling with "baby fat", they
don't need anyone reminding them of it, especially their parents.
If your child isn't good at a particular activity, or if they are
overweight, support their efforts no matter how bad their performance may be. They'll
try harder just knowing that you believe in them.