One of the most important things you can do for your child is encourage healthy habits. Doing physical activity and providing a balanced diet offer a foundation for a healthy and active life both short and long term.
Experts say only about 1 in 4 kids get the recommended amount of physical activity, which is 60 minutes a day. As kids grow older and move from one school stage to another, they care less about joining physical activities.
But it's important that physical activity is a regular part of a child's life and your life too as a family member of an active kid. In this article, we will go over 10 effective ways to help increase your child's physical activity.
The importance of physical activity for kids
For a child to be active physically means they move enough to breathe fast, raise their heart rate, and sweat.
Doing physical activities and exercises is very effective in improving your child's overall health. Physical activity helps build and maintain strong bones, and strengthen muscles and joints.
Also, physical activity can help keep your child's BMI healthy, protecting them from injury risks like obesity, or related diseases like diabetes, high blood pressure, and heart problems in the short term or later in life.
Exercise can also boost good sleep in your child.
Besides all the physical health benefits of exercise for a child’s body, it can improve their mental and behavioral health too. It raises the child's enthusiasm and optimism, boosts their self-esteem, schooling performance, attention, and behavior.
Physical activity also helps reduce anxiety, stress, and depression in kids, and promotes teamwork and friendships, especially when the child is part of a regular team sport.
10 ways to help increase a child's physical activity
You can help your child increase physical activity to benefit from all the advantages mentioned above with some simple steps, which include:
1. Talk to the child's doctorAt first, talk to the child's doctor about physical activity and which sports are best for your child. The doctor can also help your child understand the importance of being active.
2. Focus on enjoymentTry to find fun and enjoyable physical activities and sports for your child as much as possible. The more the child enjoys it, the more likely they are to keep doing it. You can also pick activities the whole family can do, like walking or bike riding.
3. Choose the activity suitable for the child’s ageIt’s not reasonable for a 7 or 8-year-old to lift weights or run long distances. So picking something age-appropriate is important. At this age, the child can play soccer, swim, or ride bikes.
4. Do some advance planningMaking a plan is the shortest way to reach a goal, so planning the right setup for your kid saves time and finds the best place for their sports activity.
5. Provide a safe environmentIt's super important to make sure the gear your kid uses in training spots or activities is safe, and that their clothes are comfy and fit the activity.
6. Get active yourselfYour kid needs a role model, and it's best if that's you. Kids who see their parents enjoying physical activities and sports usually feel the same way.
7. Join your kid in their activityYou can learn a sport so you know your kid is doing it right and safe, like swimming. Even just getting up and going for a walk near home with your kid counts.
8. Organize your child's time, Set specific times for your child to enjoy, like TV, video games, and computer use. Try to create free time for your child to use in a healthy way by doing physical activities.
9. Set aside time for exerciseYour child's schedule might be busy with schoolwork and music or art lessons, making it hard to find time for exercise. Make an effort to set aside appropriate time for sports.
10. Don’t overdo physical activitiesWhile trying to provide physical activity for your child, don’t overdo it. If the child starts feeling pain or tiredness from an activity, try to find a gentler activity.
Doing different physical activities with a healthy diet gives your child a solid base for a healthy life long-term. It’s not too late to start, talk to your child's doctor, and begin now to make a plan to increase their physical activity.
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