Make it a summer of family fitness
TV doctor and Strictly star RANJ SINGH is on a mission to get us active – and now is the perfect time to start
LOCKDOWN turned all of our lives upside down, with children especially facing huge changes and challenges. As a result, the latest research suggests their activity levels have plummeted.
Indeed, nearly a third of children and young people are currently doing less than 30 minutes of activity per day. It’s no surprise, considering for much of the last year we were encouraged to stay indoors to keep safe. However, low levels of physical activity predispose you to obesity and have a knock-on effect mentally.
Which is why I’m here to tell you that it’s time to get moving.
As a doctor, I know that establishing good fitness habits from a young age is important. The younger children start, the more likely they are to carry these habits into later life.
What’s more, getting kids active will have a positive effect on the whole family.
Going out and about and encouraging them to try new things means you’ll be fitter too.
And summer is the ideal time to give it a go.
Don’t forget, the mental health benefits of exercising outdoors are endless. What’s more, it allows us to socialise safely, which is hugely important after the last year.
So I challenge you to make this the summer of fitness, of getting outside and getting the whole family moving – mums, dads, grandparents, aunts, uncles and cousins, or anyone you think could benefit from a bit more exercise.
Here are a few of my top tips to get things started...
IT ALL COUNTS
Five to 18 year olds should be aiming for 60 minutes of moderateintensity physical activity throughout the day. Try mixing it up, with some activities that strengthen bones and muscles such as dance or gardening, and others that get the heart rate up like football.
FIND YOUR JOY
Motivation comes from finding that exercise or activity that you enjoy. I learnt later in life that I love dancing. For others it could be football, swimming or yoga. Or what about the classic summer game of cricket?
Whatever you find, it gives a sense of achievement and a confidence boost when you discover something you enjoy. So encourage children to have fun trying anything and everything until they find “the one”.
THINK OUTSIDE THE BOX
Fitness isn’t just about getting out of
breath. Start thinking about sport and fitness in a different way, and you may well come to enjoy it more.
Organised sport such as basketball will improve cognition and have a positive impact on attitude, behaviour, selfesteem and even leadership skills.
DO IT TOGETHER
Get involved and start taking your little ones out to do an activity together. Don’t be embarrassed.
Children are more likely to do something if you lead by example, so do it with them and make it an all-round positive experience. Learn together and laugh together. You don’t necessarily have to go to an organised activity, or to a centre, there are lots of green spaces out there. It can be as simple as just going out and playing catch or tag.
STOP MAKING EXCUSES
With us grown-ups there’s always an excuse – I’m too tired, I have too much to do, I’m going to embarrass myself.
So trust me when I say the best time for the whole family to get out and do an activity is when you all least want to do it.
Afterwards you’ll feel like you’ve got so much more out of it. Not only the physical benefits, but the feeling of having overcome that slump will make you feel so much better.
GET SOCIAL
The impact of the pandemic and isolation has been felt everywhere. We are social creatures who learn and thrive among others, and part of our coping mechanism is to share whatever we’re going through. Lockdown has meant we haven’t been getting this as much.
But getting outside, having the kids play rounders, football or simply run around together, gives everyone a chance to socialise, whatever their age.
FITNESS CAN BE FREE
No equipment? No problem. In the UK we are very lucky to have a whole range of resources at our disposal including free activities in parks and around our local areas. So experiment with outdoor gym equipment, skate ramps, playgrounds, open green spaces to throw balls in, forests with trees to climb and paths to walk along.
MAKE IT A CHALLENGE
Setting a family challenge is a great way to get everyone involved. Ask for everyone’s input. Create a chart, put it on the wall. Give everyone a role to make it happen.
The challenge needs to be supported by positive reinforcement. Give praise when something is achieved. Psychologically, a challenge will bring back that sense of predictability that we haven’t had for the last year.
Dynamos Cricket is a new programme designed to help kids aged 8-11 get active, feel part of a team and learn new skills. Find out more about Dynamos Cricket and All Stars Cricket for younger kids at dynamoscricket.com