How much exercise do your kids get each day? The CDC recommends that all children participate in 60 minutes of physical activity each day, including aerobic exercise, muscle strengthening, and bone strengthening. Sixty minutes per day may seem like a lot, but it is important to remember that children aren’t simply small adults. Kids (especially young ones) can’t stick with any activity for an hour, and they certainly aren’t going to be excited about doing 20 push-ups or 2 miles on the treadmill. The key to get kids moving is to break up activity into several shorter sessions during the day (for example, six 10-minute bouts of activity) and – most importantly – to make exercise fun. As summer approaches and we enjoy warmer temperatures, outdoor play provides the perfect opportunity to have 60 minutes (or more) of fun with movement each day. Here are a few ideas for you and your kids to get outside and get moving:
- Take a “penny hike.” Walk to a crossing, then flip a coin to decide which way to go. Repeat until you make it back home or are just ready to go back.
- Go for a ride. Depending on your child’s age, a tricycle, bicycle, scooter, or roller skates are all great ways to get moving. Don’t forget the helmet!
- On a hot day, turn on the sprinkler. Kids can run, jump, and hop through the water.
- Have animal races. Pretend to be a bear (walking on hands and feet), dog (on hands and knees), elephant (one arm swinging like a trunk), kangaroo (jump), snake (slither), or crab (crab walk). Be creative and let your child choose his or her favorite animals.
- Get out the sidewalk chalk. Draw a hopscotch grid for practice jumping and hopping. Create an obstacle course where kids can practice walking on a line or running, jumping, hopping, or crawling to different shapes and letters.
- Climb, swing, and slide. Use the swing set in your back yard, or walk (don’t drive!) to your community park. Close supervision may be necessary, but let your child do the climbing, swinging, and sliding herself. It really is safer that way, and she’ll learn so much more.
- Go back to the basics. Teach your child how to jump rope or hula hoop. Grab a ball and play catch, kick ball, or dodge ball. These inexpensive, classic toys provide almost endless opportunities for movement and play.
- Just send them outside! If your kids are old enough and you are comfortable with the safety of the environment, turn them loose while you catch up on chores in the kitchen (stay within ear shot and check on them frequently, of course). If they’re younger or you live on a busy street, you may need to sit on the porch or patio and supervise. But the point is that kids need unstructured play, and lots of it, to learn and grow. Rolling in the grass, digging in the dirt, playing tag with siblings, or practice “tricks” like cartwheels and somersaults are important for children to learn about their bodies and the world around them. You can’t really teach a child that he’ll get dizzy when he spins around, or that he’ll fall down if he tries to walk down a hill too quickly. He needs to learn those lessons on his own terms.
Daily outdoor play is good for the whole family, and helps establish a life-long habit of regular recreational exercise for your child. Do your kids play outside every day? What are some of their favorite outdoor activities?