Not all kids aspire to be the next Sam Kerr or Sonny Bill Williams. But, not being sporty is no excuse for not taking exercise. Tablets and computer games have their place but when they take over and detract from any physical activity at all, it’s time for a strategy.

But, how do you make potentially painful physical exercise attractive when there’s the continual lure of social media on a smartphone?

Besides, when they’re sitting quietly, you can get on with your own “to-do” list. That’s no excuse either! So, on your marks, get set and let’s go for the tips you need to get a couch potato’s blood moving. 

The Benefits of Exercise

Being overweight and living with obesity are common in Australia, affecting 1 in 4 children. The stats for New Zealand are only slightly better so there’s never been a more appropriate time to put some effort into getting your kids moving.

It’s well worth the coaxing and cajoling because the benefits are so tangible and real. Here are just a few of them:

• Improves academic performance, in particular, sharper attention and memory
• Reduces the risk of depression and lifts mood
• Lowers the chances of chronic diseases such as Type 2 Diabetes and obesity
• Helps regulate body weight, reduces fat and maintains normal blood sugar levels
• Strengthens bones
• Improves blood pressure and aerobic fitness
• Builds stronger muscles for better endurance

Taking regular physical activity also boosts self-esteem and can improve the quality of the sleep the kids get. That, in turn, can keep them feeling happier and more able to cope with the daily stresses life will throw at them.

Certain sports also offer the opportunity to:

• Make new friends
• Build team and leadership skills
• Learn how rules work and what being sportsmanlike means
• Discover the benefits of self-discipline

So, there you have it, kids and physical activity are a good match! Now the hard bit, how do you get them to regularly engage with taking exercise?

1. Start Them Young

There’s a reason we’ve used the expression, “old habits die hard” for centuries. If you don’t steer them outside for fresh air and exercise from a young age, you’re building a rod for your own back.

They’ll default to whatever’s easiest and that probably means reaching for their tablet. Once the rot sets in, it’s far harder to prise them away from their bedroom.

It’s never too young to get your child used to being in the water. Swimming is an excellent low-impact aerobic exercise. Our climate is the envy of much of the world so we should take advantage of it and get them splashing around in the pool as early as possible.

Toddlers Aged 1 to 2

Very young children should be physically active for at least 3 hours every day. More is always better and you can spread the exercise throughout the day. Standing up, moving around, rolling and playing all count. So do more energetic activities such as hopping, skipping, and jumping.

Active play, such as scaling a climbing frame, riding a balance bike, playing in water, chasing and ball games are great ways for this age group to get moving.

Pre-Schoolers Aged 3 to 4

This group of children should also spend at least 3 hours a day on physical activity. Again, the more the better. Children under 5 ought never to be inactive for prolonged periods of time other than when they’re asleep.

This is a good age to start introducing games that were popular back in the 50s when the internet was the stuff of dreams. You could try:

• A skipping rope for games (and nursery rhymes to go with them)
• A hula hoop
• Hopscotch
• Dancing, swimming, climbing, playing hide and seek

Children Aged 5 and Over

These children need at least an hour of moderate to vigorous exercise a day. Part of your job is to be mindful of what your child enjoys or has a flair for.

They may be lousy swimmers but yet love the pool. They may lack coordination on a bike but run like the wind. Enjoyment and fun are key motivators so steer them into doing what they show a passion for. Make exercise part of their daily routine, particularly at weekends.

2. Take Exercise Together and Use Fun Not Force

You should lead by example and join in on activities with the kids. Make a plan once a fortnight to ditch dinner, make a picnic and take the bikes out, for example.

It’s human nature to ask the question, “What’s in it for me?” when someone is trying to get you to do something. If they’re at an age when any form of exercise is disagreeable, mix it up with an activity they do enjoy. That could be something as simple as always stopping for a smoothie after swimming club for example.

3. Don’t Expect Them to Like What You Enjoy

Even if your child is biologically yours, they’ll have a separate gene pool as well as the one inherited from you. It doesn’t follow that they are going to either enjoy or be good at what you excelled at on the playing field. Let them find their own passions and allow them to express themselves accordingly.

4. Make Apps and Gaming Work for You and Your Kids

It’s very easy to slip into a black-and-white opinion about phones, apps and games. Use step-counting apps to your advantage by encouraging a bit of healthy competition between family members. Give out weekly prizes.

Virtual reality sets have motion-sensor games that improve fitness, encourage dancing and promote sport. Join in on them with the kids. A do-as-I-say-not-as-I-do approach never works so participate in activities if you want your kids to take you seriously.

5. Use Exercise as a Reward

You should never use exercise as a punishment. Don't force them to run laps or do push-ups if they didn't hand their homework in on time, for example. Try some reverse psychology and use physical activity as a reward. They may be over the moon to kick a ball around outside for half an hour if it means taking a break from homework.

6. Make Exercise Part of the Weekly Family Schedule

Treat the kids’ fitness activities in the same way you would school, work, special occasions and appointments. Your family is more likely to adhere to an exercise plan if you turn it into a routine part of daily life.

Your child will start to expect that Saturday mornings, for example, typically mean a long bike ride. Throw in a family walk after the evening meal on Mondays. Joining a kids’ exercise club also acts as a reason to stick to a schedule.

7. Give Positive Feedback

Offer plenty of praise however small the achievement whether it be a perfect handstand or an impressive high jump. This is especially important if your child is out-of-shape or uncoordinated. Acknowledge the effort rather than the outcome.

Nagging or negative comments are damaging and will only serve to make a child who’s struggling with exercise feel worse about themselves. 

8. Take a Non-Negotiable Stance

This is not contradictory to being encouraging and finding an activity your child really enjoys. However, you would not question the need for regular teeth brushing or wearing a seatbelt in the car. In the same way, taking exercise should not be up for debate.

Stand firm and don't let your child draw you into a discussion about the benefits of playing computer games over ball games. Remember, you have hard and fast evidence of the benefits of exercise on your side along with the dangers that can happen if your child doesn’t get enough of it.

You can still be a cool parent by suggesting mountain biking, skateboarding or surfing as activities that count. Give your kids equipment that promotes physical activity. Ping-pong tables make great birthday or Christmas gifts!

9. Plan Holidays Packed with Opportunities to Exercise

You might be in need of a large cocktail while lying on a sunbed but your kids need a different kind of break. Go for holidays where they can pick up a new skill such as sailing or kite surfing.

If they already have a passion for a sport, choose a destination that will allow them to pursue it. Let them take advantage of their time away by having a go at a sport or activity they’ve never tried before.

10. Guidance for Parents with a Disabled Child

There is no one-size-fits-all activity routine for every child. You know your child best and understand their challenges. The general guidance is as follows:

• At least 2-3 hours of aerobic activity a week at moderate-to-vigorous intensity
• Build up the amount and intensity of exercise slowly to prevent injury
• Break down exercise into bite-size chunks of physical activity

Exercise needs to be challenging but manageable. Strength and balance activities a few times a week are especially beneficial for muscle strength and motor skills. Modify yoga, indoor wall climbing, and ball sports accordingly.

Get in Touch Today!

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