Make a habit of keeping the kids active
DON’T LET SEPTEMBER PUT A STOP TO GOOD SUMMER ACTIVITIES, SAYS HANNAH BOWLER
AS THE summer holidays come to an end, all parents have got one thing on their mind – ‘back to school’ time. Whether the prospect is tinged with sadness, or welcomed with a sigh of relief, the little ones will soon be back to their regular routine.
But what many of us forget is that during the holidays, children have often developed a different routine and it’s one we should try to maintain. Being more active.
From day trips, summer camps and playing in the garden, to helping-out with the shopping and (if you were lucky!) household jobs, most kids will have found their activity levels boosted. PE class may soon be on the agenda, but we can also do a lot to make sure ‘good movement’ habits forged during the holidays don’t go to waste. Here are my tips for keeping up the good work.
MIND THE GAP
CHILDREN need at least an hour of exercise a day to keep healthy. It may well be that your child meets this requirement through school play time and sports sessions, but it’s likely for most that a little extra effort is required outside of school on certain days and at weekends. If you can find these gaps, and focus on building activity into these slots, you and your kids will see the biggest impact.
BREAK IT DOWN
IT may be that your children love a specific sport, in which case attending organised sessions after school on certain days will easily cover the ‘magic hour’. But if your kids are less keen on organised sports, don’t be daunted! If you break down the hour into smaller…say 20-minute…slots, you will quickly see other opportunities that all start to add up…often to well over the recommended time. Walking to school, going to the park a couple of nights a week, and even walking the dog are simple (and free!) ways to increase movement.
MIX IT UP
THE other benefit of holiday time is that the types of activities kids get involved with tend to vary a great deal. This is great for mental stimulation (and stops boredom creeping in!), but is also preferable physically – having a good mix of moderate and vigorous activity on the agenda is proven to have the biggest impact on overall health and wellbeing. It’s great to try and keep the mix going once the school uniforms come out.
Moderate activities might include things like walking, playing outdoors, riding a scooter, or skateboarding, while those classed as vigorous might be things like chase (running), swimming, gymnastics, football, rugby and martial arts.
And on the subject of mixing it up, official guidelines also suggest that for three days a week, children between the ages of five and 18 should be doing activities involving muscle strengthening as this helps to build strong bones, regulate blood sugar levels and maintain a healthy weight. Don’t worry though, you don’t have to go out and buy junior a set of weights! Even basic things like hula hooping – which works core muscle groups – or building arm strength by swinging on the jungle
gym, all count.
KEEP THE SUMMER ROMANCE ALIVE
THE great thing about a holiday sports camp is that your kids may well have fallen in love with a new sport or activity. If your child has found something they love this summer, why not look at how you can include it in their term time fun as well?
It’s worth having a chat with organisers to find out if they run term time sessions or related activities that your kids can keep attending. If your child loves it, they are much more likely to stick at it.
FOOD, GLORIOUS FOOD
OF course, all this good work on the activity front could be undone by an unhealthy diet, which is why packing the right lunch can make a big difference. The NHS ‘Eat Well’ website, nhs.uk/ live-well/eat-well, has some fantastic suggestions of recipes and simple food swaps to ensure your kids are getting the sustenance they need to exercise and learn well.
Remember though, unless your child is overweight or obese you shouldn’t put them on a reduced calorie diet. If your child does need to lose weight, this should always be done with the support of your GP, to ensure they’re getting the right nutrients.
FULL MARKS FOR FEELING GOOD
THE new school term is always seen as a bit of a ‘fresh start’ time of year. And it can be. But it is also a great time to get the whole family focussed on keeping good summer habits going – especially when kids have had a holiday packed with fun, healthy activities. So keep up the good work, you and your kids will definitely see the benefits of staying active all-year-round.
■ Hannah Bowler is school and coaching development officer at lifeleisure.net sports trust.