Activity & play can go hand in hand
Physical activity can be fun and doesn't have to cost you a penny. Plus, it comes with extensive health benefits. It's important for you as a parent to get your child moving by encouraging exercise and limiting their screen time.
Try getting active with these guidelines
Getting enough physical activity into your child’s daily routine can benefit his or her well-being by improving heart health, strength and flexibility. It also has feel-good perks, including the ability to boost happiness.
How often: The American Academy of Pediatrics recommends one hour of moderate to vigorous physical activity every day. Jogging is an example of moderate activity, and running is an example of vigorous activity.
How to get started: Parents should focus physical activities on being fun as opposed to scheduling routine workout sessions. If your child is new or not used to much physical activity, start by gradually introducing him or her and then slowly working up to one hour per day. Track your child’s fitness using a pedometer, tracker or app. Get yourself, your family and your child’s friends involved to make things fun. If you have concerns or questions, contact your pediatrician.
Ways to get your child moving without going far:
- Walk with family, friends or both
- Ride bikes (remember to wear helmets)
- Dance to music or play freeze dance
- Take a pet on a walk
- Jump rope
- Do jumping jacks
- Take the stairs
- Run around while playing tag
- Try traditional exercises like lunges, squats or wall sits
Too much time spent in front of a TV, computer, video game system, tablet or smartphone can get in the way of physical activity, and it could bring on negative side effects for your child. For example, some kids end up mindlessly overeating when watching TV, which has also been linked to lower reading scores and attention problems.
Know your limits: As a parent, you should limit recreational screen time to two hours or less every day if your child is 2 years old or older. Screen time is not recommended for children under 2 years old.
Easy rules you can set:
- Save screen time for after homework and chores are done
- Make screens off-limits during mealtimes
- Keep screens out of kids' bedrooms (charge child's tablet in parent’s room overnight)
- Allow your child to watch only age-appropriate TV shows
- Activate parental controls on your TV and your child’s tablet and smartphone
Fun things your child can do instead of being in front of a screen:
- Ride a bike (remind him or her to wear a helmet)
- Put together a puzzle
- Work on an arts and crafts project
- Dance to music
- Start a journal
- Play board games
- Read a book or magazine
- Walk, run or jog
- Explore free activities nearby
- Spend time catching up with family
- Scrapbook
- Go to the library
Visit our specialized clinic
Our Healthy Active Living Program offers a personalized approach to your child's care. The comprehensive, multidisciplinary clinic is designed to help families with kids who struggle with excess weight, with a focus on learning about nutritious food and fun, physical activities.
