25 Ways to encourage Kids to Be Physically Active

by Patti Teel

Physical activity is one of the simplest and most effective ways to help reduce stress and ensure that a child gets a good night's sleep. It releases both physical and emotional tension and has a positive effect on the neurotransmitters in the brain that affect mood. Unfortunately, the rise in childhood obesity is a telltale sign that many of our children are not getting adequate exercise. Children should have at least thirty minutes of moderate-intensity activity every day.

You can't assume that your child is getting an adequate amount of physical activity at school. Many schools have eliminated or cut back on their physical education programs and children who prefer more sedentary activities may not be physically active during recess. Some children are naturally active and get a great deal of exercise just by running around with their friends, riding their bikes and playing various games such as tag or kick ball.

The very children who enjoy running around and playing actively are also likely to be interested in team sports and extracurricular sport's lessons. While your child doesn't need to be take formal lessons or be on a sports team, it is important that he takes part in physical activities that are enjoyable to him.

If your child is a reluctant exerciser, be a role model for an active lifestyle and find activities that you enjoy doing together. Use your imagination and try out a variety of activities such as bike riding, hiking, in-line skating or dancing. If you jog and your child is old enough, have him ride his bike alongside you so you can both get your exercise. If you don't feel it's safe for your child to walk to school and your schedule allows it, plan to walk to school together in the morning, or home in the afternoon. Young kids usually enjoy having a few extra minutes to spend walking and talking with Mom or Dad. It's also a good way to teach safety lessons about crossing the street and watching for cars that may be coming out of driveways.

Be sure that your child has the opportunity to play outdoors. Exposure to daytime sunlight has been shown to help children (and adults) to sleep better at night. If you don't have a big enough space for your child to play outdoors, take him to the park. At the end of an active day, you and your child will both be more likely to get a good night's sleep.

Although vigorous exercise is important, it should not be done within several hours of bedtime. Boisterous activities or vigorously exercising too late at night stimulates the body and raises the metabolic rate making it difficult for many children to relax. However, slow, sustained stretching and yoga is great to do before bed because it aids relaxation and prepares the body for a good night's sleep. It also helps kids to get out of their heads and into their bodies after a day of riding in cars, reading, being on the computer and watching TV.

Try to ensure your that your child has at least 30 minutes of moderate-intensity exercise each day.

Be a role model for an active lifestyle.

Find fun, outdoor activities you all like that you can do together as a family.

1. Hiking - take a walk in the park
2. Practice for a 5K run and then do one
3. Go bike riding
4. Set up a home gym and work out together
5. Have a dance contest
6. Encourage participation in sports
7. Play active games together like tennis, volley ball, badminton, touch football, basketball, baseball, etc.
8. See who can clean up their room, or ________ the fastest
9. Play Hide and Seek, or tag
10. Go to the park or a school and play on the play sets
11. Teach you kids to swim and go swimming
12. See who can do the most push ups. chin ups, etc
13. Walk your dog or a neighbors dog
14. Play yard games, Jarts, Been Bag toss, etc
15. Jump on a trampoline
16. Jump rope together
17. Create an obstacle course and see who can get the fastest time
18. Practice for an hold an neighborhood Triathlon with a race, swimming and biking
19. See who can do the most jumping jacks
20. Hold a car wash
21. Volunteers to help elderly neighbors with their yard work
22. Garden together
23. Go canoeing or kayaking
24. Add your ideas!
25. Do slow, sustained stretches in the evening before bed.

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