Kids and teens need 60 minutes of exercise daily. Here are some ways to get them off the couch.
Call it play:
Words matter. Kids may not want to “exercise” every day, but they probably want to “play” as much as possible. Teens may be more open to “moving.”
Count every minute:
They don’t have to do 60 minutes all at once. Short spurts throughout the day add up.
Plan it:
Put play on the calendar so kids can see what’s planned. Or use something like the Let’s Move Healthy Family Calendar (https://bit.ly/2HwD7Tn).
Cut screen time:
Less screen time means more play time. Use the Let’s Move Screen Time Log (https://bit.ly/2HyiMxc).
Take screen breaks:
When watching TV, everyone moves during commercials. Video game players take a break every 15 minutes. Older kids get homework breaks. Stand up, walk the stairs, do jumping jacks, dance — you get the idea.
Make new habits:
Have the whole family come up with a list of habits they promise to keep. Here are a few examples:
- Always take the stairs instead of the elevator.
- Always park further away from the door.
- Always take a walk after dinner.
- Always walk to school on Fridays.
Use apps and videos:
Look for kid-friendly yoga and exercise videos at the library and on YouTube. Try some apps, like:
- Sworkit kids (ages 7+) (http://apple.co/ 1Qeczmf)
- Super Stretch Yoga HD (ages 4+) (http:// apple.co/2aLInki)
- 7-Minute Workout for Kids (ages 6-8) (http://apple.co/2aKkNkH)
- Wipeout Create & Crash (ages 10+)
Kinect Rush:
A Disney Pixar Adventure (ages 7+) More info on these games can be found at http://bit.ly/1Feece9.
Make fun times active:
Schedule active outings for weekends, school holidays, or birthday parties.
Ideas include:
- Bowling
- Mini golf
- Hiking
- Frisbee golf
By Hollis Bass, MEd, RD, LD
“Copyright foodandhealth.com, reprinted with permission”
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