10 easy ways to make fitness fun for kids
As research shows only one child in 30 is as active as HANNAH BRITT ask the experts how best to get your family moving
BEING active as a kid should be child’s play. However new research has revealed just one in 30 children does the recommended hour of exercise each day.
The study from Exeter and Plymouth universities tracked 807 primary school children’s activity over the course of a full week and the results made for worrying reading.
Terry Austin, physiologist and head of school wellbeing at Nuffield Health says the research highlights a concerning trend.
“Current recommendations are for children to do at least 60 minutes of physical activity every day.
“This should include moderate activity, such as cycling and playground games, and more vigorous exercise including running and team sports.”
We ask the experts for the best ways to get kids moving.
1 COMPUTER SAYS YES
Screen time is often one of the biggest sources of arguments between parents and children.
However there is a way to stop gaming-mad kids from always sitting down to play.
“Exergaming” – computer gaming that involves physical movement – is a great way to encourage kids to get active.
“The majority of ‘exergaming’ games achieve activity levels of moderate intensity, which meets guidelines for health and fitness,” says Mark Griffiths, psychologist and gaming expert.
“And anyone who has played Nintendo Wii Fit or taken part in dancing computer games knows that energy is definitely expended.”
2 LIVING ROOM WORKOUT
At-home workouts are an easy way for adults to get active.
And now kids can join in with fun fitness sessions specially tailored to different age groups.
Les Mills Born To Move on-demand online service features exercise routines for toddlers through to teens.
Expect dance, yoga, martial arts and athletic moves all set to an upbeat soundtrack.
“Each class teaches ageappropriate motor skills that focus on agility, balance, coordination, endurance, flexibility and speed,” says Justine Williams, global business manager at Les Mills.
Some sample workouts are available for free on lesmills.com or it costs £9.99 per month to access them all.
3 TOURIST IN YOUR OWN TOWN
balance,” says co-founder Max Jennings. “Listings can be filtered by type of activity and price to check all the free things going on.”
For more information visit hoop.co.uk
4 MAKE IT A GAME
You can make almost anything seem fun if you turn it into a game.
“Kids will clean the house if you turn it into a competition,” says Charlie Launder, founder of Bumps & Burpees and fitness expert at The Baby Show.
She suggests a race to see who is the first to put their toys away.
“Make it seem like a treasure hunt around the house and offer a prize to winner,” she says.
5 FOLLOW YOUR FRIENDS
If children see their friends playing, they’re much more likely to join in. To encourage this, Charlie suggests organising an outing as a group. “Team up with mum friends and take the kids to the park with a football,” she says. Often children just need to be encouraged to get out of their comfort zone. “Seeing other kids running about, having fun will give them the nudge they need to do the same,” she adds.
6 HAVE AN ADVENTURE
An adventure playground is ideal for children to get active physically and mentally, says Melissa Hood, founder of The Parent Practice. She says: “They are fantastic places to explore. Kids can dig in the dirt and build dams or sail a pirate ship over the waves.”
Playgrounds allow children to take risks and use their imagination to play in a safe place that is not directed by adults.
“Kids can challenge themselves and grow in confidence,” says Melissa. “The physical benefits include muscle building, coordination and developing visual-spatial awareness.”
7 WALK THE SCHOOL RUN
Leave your car at home and walk all or part of the way to school.
“The more you can do to make things fun while walking the better,” says Melissa. “Have stopping points along the way, for example trees, lamp posts or benches. Let the kids race on ahead to the next stopping point. “Tell them to wait until you catch up, then give them a ‘magic tap’ on the head that allows them to go on.”
Walking to school is a great opportunity to chat too. “Talk about what you see on the way – trees, squirrels, conkers, even rain,” says Melissa.
8 SET A GOOD EXAMPLE
“Kids learn by example, so make sure you set a good one,” says psychologist Emma Kenny.
If parents play physical games, sport or just enjoy walking about in nature then children will too.
“Bike riding is a great family fitness activity that doesn’t feel like exercise. Pack a picnic and go out for a couple of hours each weekend,” says Emma.
“Sign up for charity walks or fun runs. If you’re at home, crank up the music, get the family together and dance. This burns calories and makes movement fun.”
9 GET BACK TO BASICS
When it comes to games, some of the old ones are still the best.
“Tug of war, egg-and-spoon races, sack races – these traditional childhood games are brilliant for boosting activity,” says Nicola Addison, personal trainer at Healthspan. “And the best part is many cost next to nothing.”
Nicola recommends drawing hopscotch on the pavement or taking a skipping rope to the park. If it’s raining, hide-and-seek against the clock is a fun way to get moving around the house.
10 TRY SOME ANIMAL MAGIC
Encouraging children to take responsibility for pets is a great way to encourage activity without them realising.
“If you have a dog, build a walk into your child’s daily routine,” says David Wiener, training expert at Freeletics (freeletics.com).
You could also add the incentive of a little extra pocket money for walking the dog.
“You don’t just need a dog to get your kids active, encouraging them to play or help look after any pets, be it a cat, a hamster or even a fish, can help them to be more active,” says David.