Get your kids moving
These days, it can sometimes seem like sports are the only way to get kids physically active. But if your son or daughter doesn't like team-oriented sports such as basketball, baseball, volleyball or lacrosse, you may want to consider involving your child in physical activity that falls under the category of free play, which can provide ample opportunities for children to improve their circulation, burn calories and strengthen their hearts. To stay heart-healthy, your child needs 60 to 90 minutes of physical activity a day, most days of the week.
Depending on their age group, free play means different things to kids. Those younger than six generally engage in free play naturally. Dancing, games such as musical chairs, tag, role playing and other activities are often fun for young kids. As a child gets older and learns about sports in school, free play and non-competitive activities can get lost along the way. Try to introduce these activities to your children, especially if traditional sports aren't grabbing their interest.
The early years: 3 to 5
- Playing hopscotch
- Role playing with games such as pirates or cowboys
- Bouncing a ball
- Walking the dog
- Following the leader (include hopping, jumping, etc)
- Playing musical chairs
- Dancing and then telling everyone to “freeze in place”
- Playing red light, green light.
- Taking your kid on walks, but make it fun by jumping, skipping and playing games along the way.
The middle years: 6 to 12
- Swim
- Practice martial arts (judo, karaté, etc.)
- Do gymnastics
- Skate – inline or ice
- Dance
- Bicycle
- Play tennis
- Practice fencing
- Play badminton
- Jump rope
- Start a game of tag
- Try archery
- Play croquet or Bocce ball
- Throw some horseshoes
- Join a curling team
- Do chores such as washing the car, mowing the lawn or shoveling snow (as age appropriate).
How to motivate overweight or insecure children
Choosing the right type of activity and building your child's confidence and self-esteem are key ways to get them more active. That means not pushing your child into things he or she expresses a dislike or discomfort in, but instead offering gentle encouragement to try new things and taking the time to play and get active alongside your child. According to Dr. John Dwyer, a Heart and Stroke funded researcher and specialist in psychology, the best way to do that is by talking to your child. "Use lots of positive reinforcement,lots of encouragement of your child being physically active." This means reinforcing the idea that there are many different body types and many different levels of sports ability. As a parent, promote healthy eating and being physically active. If your child is overweight, don't focus on weight loss, but rather on physical activity. The weight loss will follow. If your child doesn't think he or she is good at sports, don't make skill an issue. Focus on things that are fun such as bike riding or playing with the dog in the park.
Encouraging a very inactive child
There's the athlete, who loves sports and competition, the casual athlete who enjoys non-competitive sports, bike riding and swimming and then there's the non-athlete who is very inactive and needs a lot of help and encouragement to be active. If your child is a non-athlete, there are still many ways to encourage him or her to get physically active:
