Do you want to know the best thing about summer break? NO TRAFFIC ON THE WAY TO WORK!!! All jokes aside, Summer break is a time that children and teens need to be physically active. And now that school is out, you can bet all the money in your bank account that they are looking forward to long days filled with sleep and screen time.
Technology has contributed to a decline in physical activity among our youth as many kids tend to spend their summer days indoors, glued to their phone screens. Encouraging our children to be active during their summer break is not only beneficial for their physical health but also important for their mental and emotional development. This week’s newsletter is all about kicking (not figuratively haha) those kids into gear and prepping them for a healthier live for their future.
Your Children NEED Physical Activity
I don't need to state the obvious. We all know that kids need physical activity in their lives. It is important that you encourage your children to be active from the jump because it sets the foundation for them to build lifelong habits that will contribute to their growth and development as adults.
As obesity rates among children continue to sky rocket, participating in physical activity allows your children to manage and maintain a healthy weight. Exercise can also improve bone and muscle strength which are both important for preventing future injuries and ensuring your children are functionally fit.
Do you know what else physical activity improves? Balance and coordination. When children are physically active, they have a higher probability of developing their motor skills that will help improve balance, coordination and flexibility.
Aside from the physical benefits, exercise can help improve your child's mental health as well. Studies have shown that physical activity is the best NATURAL form of stress relief. Exercise can help release endorphins (your body's natural antidepressant), that can reduce those ugly feelings of depression, stress and anxiety.
Physical activity is also known to improve concentration and cognitive function which can increase attentiveness and academic performance. So, if your child is failing, make them do some push-ups haha.
In my opinion, I think the most important benefit to physical activity is the social benefits. When children participate in physical activity, this provides opportunities for your kids to make new friends and strengthen existing relationships. I can't begin to tell you how important social interaction is for developing communication skills and emotional intelligence. Especially when it comes to team sports; achieving goals, improving skills, and receiving positive feedback can improve a child's self-esteem and confidence.
Regardless of if you preach the benefits of physical activity, kids and teens are reluctant to even break a sweat these days. Kids will literally give you every excuse in the world. It's important to understand why kids tend to avoid exercise, that way you combat those silly excuses accordingly.
- Screen time and digital entertainment: Social media, video games, smartphones, and streaming services, has a grip hold on our children. Your children are so caught up on screen time that they'd rather scroll through feeds and interact online rather than getting outside and getting active.
- Lack of Motivation: Do you know what kids can hate more that chores? Exercise! Physical activity can be seen as hard work, especially if it involves strenuous activities that may cause your children to sweat.
- Lack of Confidence: If your child is not a "natural" or hasn't had the practice reps, those who are not athletic or have limited physical abilities will feel embarrassed or self-conscious.
- Negative criticism and bullying: Nothing can be a deterrent more than negative feedback and criticism. Whether it's improper critiques from a coach or a dad, or its bullying from a class mate, these negative experiences can prevent a child from wanting to participate in physical activity.
- Parental influence: Children will often imitate their parents or any influential figure in their lives. If the parents lead sedentary lifestyles, then there is a higher probability their children are likely to do the same. Additionally, If both parents work, there may be limited time to encourage or participate in physical activities with their children. This could also impact participation in organized sports or recreational programs. To top that off, families with limited financial resources and time could be a deterrent for children to increase their activity levels.
So What Do We Do Now? How Do We Fix This?
So, how do we get our children to increase their physical activity? Well, I'm glad you asked! Let's discuss some ways we can empower our children to increase their physical activity throughout the day.
- Be the change you wish to see: Setting a good example starts with the PARENTS! Your kids are more likely to develop good habits if they normally see their parents exercising or being physically active. I highly recommend making exercise a family affair until those habits are built. Start by planning active outings (Hiking, Swimming, participating in recreational sports) and slowing incorporate different aspects of fitness (strength training, balance and stability drills, aerobic activities, etc).
- Schedule time to exercise: You all know when you can afford down time, so make sure you can schedule physical activity when you know you're not busy. Maybe even create a daily routine that has designated times for exercise. This can help develop those habits of incorporating physical activity into their daily routines.
- Hide the devices: Your kids may hate you for it, but you need to take charge and limit their screen time. If you don't want to go to that extreme, then just set time limits on their devices. Great thing about technology is that there are different features that allow parents to control their children's devices.
- Make it fun: Physical activity doesn't necessarily need to be exercise. Whether it's playing tag, riding your bikes, or swimming, make the activities enjoyable. This is more likely to keep kids motivated and engaged. You can also take advantage of local parks, hiking trails, and nature reserves. The whole goal is to get them outdoors so why not exercise while enjoying nature?
- Get active within the community: Many states have community-based programs that offer summer fun and activities for children. The best thing about these programs is that they are designed to make things fun and engaging of your kids all while strengthening their social interactions with their peers. Many programs also allow for parents to join in on the fun. This will not only promote physical activity but it's also a great way to strengthen family bonds.
- Go on a "date" with your children: This doesn't mean taking them to their favorite restaurant (maybe you can do this as an incentive to exercise). This is simply encouraging your kids to have active play dates. This could be as simple as a game of horse in the backyard or possibly a trip to the nearest park where they are now equipped with exercise stations. Active play dates will help encourage exercise and strengthen their abilities to be active.
- Technology can be your friend: I know I've been bashing technology and screen time throughout this article. However, there are ways to use technology to encourage physical activity. Interactive video games that require movement or fitness apps designed for kids can make exercise extremely fun. VR devices like the Oculus can certainly keep your kids engaged while burning calories.
- Bring the physical activity to them: They don't want to leave the house? that's fine, bring the gym to them haha. Make your home adaptive to physical activity. Put a jump rope in the bathroom. Maybe place a treadmill in the entertainment room. Shoot you can even create workout stations in the spaces they generally like to hang.
- Set realistic, achievable goals and offer incentives: We all love working for something we really want. This is why setting achievable goals for your kids is so important. You can even have them compete in fitness challenges to keep them motivated and active. Do you want to know how to get your kids to really buy in? Give them rewards and incentives to hit those goals. Rewards can be as simple as extra screen time, gift cards, money for add-ons to their favorite games or even taking them to a restaurant of their choice. Children are incentive driven so make it worth their while!
- Participate in local events: Nowadays, there is always something promoted within your community designed to encourage your kids to be active. Sign up for local events, such as fun runs, charity walks, or community-based tournaments that involve recreational sports. Not only is this a great way to keep the family active but these events also allow for you to meet and interact with the people residing in your community.
Summer break is the perfect time for parents to encourage their children to get outside and have some fun, all while staying active. Whether it's throwing water balloons on a hot summer day, biking around the trails at your local parks, or playing a game of horse in the backyard, the possibilities for physical activity is are truly endless. Remember, the most important tip is to make physical activity enjoyable for them. Focus on activities that you know your children will love and always encourage them to try new things. This will 100% set them up with a foundation for a lifetime of good health. Stay active my friends!
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