Physical Activity Essential for Kids and Adults

The message from health experts is clear--adults and children need to be active every day. Physical activity strengthens muscles and bones, reduces the risk of diseases such as type 2 diabetes, and can improve mood. It also can help with the prevention of obesity.

But sometimes getting exercise can seem like just one more thing to do in an already jam-packed day. One way to overcome that is to be active along with your children and focus on having fun.

Fun is the name of the game for kids. By promoting an active lifestyle with your children, you’re encouraging healthy habits that last a lifetime.

Pressure to participate in activities that don’t match a child’s interests and skills, or trying to enforce mandatory exercise rather than play, can easily sap the joy out of physical activity. Some experts report that a joyful approach to exercise is the key to long-term success.

Choosing the right activity will be an ongoing process of trial-and-error as you uncover your child’s individual preferences. You might draw inspiration from your natural surroundings and by watching other kids and parents, in addition to trying variations on your own favorite sports and activities. Children relate to their parents’ enthusiasm and will usually follow your lead.

Parents play a key role in motivating children to join in family activities. Consider these motivational tips from the American Association of Pediatrics (http://www.healthychildren.org/)

• Lead by example. Your activity level is a powerful model for kids. Parents who make exercise a priority in their own lives will significantly increase the chance that family members will do the same.
• Get involved. Participating in family games and activities makes for solid bonding time--and good memories. Sharing enthusiasm and a light-hearted challenge will get kids moving; having fun will keep them moving.
• Limit screen time. Restrict to two hours a day the number of hours your child is allowed to watch TV, play video games, and use the computer. Interactive video games that require the player to perform dance or sports moves can ease the blow of stricter guidelines and help kids make the transition from low to moderate levels of activity.
• Hang loose. Keep the emphasis on fun and enjoyment. The more flexible you can be, the more your child will feel a sense of choice and control.
• Eat well. Make the most of the benefits of physical activity by providing good nutrition and well-balanced meals at home.
• Spread the word. Share your expectations with grandparents, teachers, and other caretakers to help them reinforce healthy activities when your child is away from home.

When you join in, your child will see that you believe physical activity is important, and you’ll become his most important role model. Disguised as fun, you and your children will enjoy the many benefits of exercise and time spent together as a family.

Source: Colleen Pulvermacher, UW-Extension 4-H Youth Development Agent, Vernon County