Thanks in part to first lady Michelle Obama's campaign to fight childhood obesity, the issue that seems to be plaguing children in the United States has moved to the forefront of the consciences of many Americans. Not only is it glaringly obvious that a huge population of our children are surviving on less than nutritious diets, but their sedentary ways are wreaking havoc on their chances of growing into healthy, fit adults.
According to the Kaiser Family Foundation, children between the ages of 8 and 18 spend around four hours a day watching television and another two on the computer or playing video games. When you subtract six to eight hours for school and about eight to ten for sleep, it's pretty clear that with so little time left in the day, screen time has definitely replaced a lot of the active play American children once engaged in. So how can you get your kids to stay active and healthy in a world obsessed with passive entertainment? Read these five tips to get you started–and remember, the younger they are when you instill good habits, the better!
Do it together
Older kids and tweens are incredibly impressionable, but most haven't yet reached the stage where they think their parents are uncool. In fact, they probably love spending time with you. So instead of wasting your precious hours together parked in front of the television or watching an endless stream of silly Internet videos, consider going for a walk or bike ride together or taking a trip to the farmer's market and preparing a nutritious meal for the family.
Plant a Garden
Children love being given responsibilities so any activity that involves taking ownership for something is usually a winner. Not only will all the digging, shoveling, squatting and bending involved in planting and watering keep your kids moving, but if you plant a vegetable or fruit garden, they are much more likely to choose the healthy foods they've worked so hard to grow over the dull chips and crackers stashed in the pantry come snack time.
Get involved
Ask your kids to choose a cause and help them research a charity run/walk to participate in to benefit it. In addition to the actual event, you can spend the weeks leading up to it helping them and encouraging them to "train" for it. If it goes well, you could try making it a regular thing. Whether that means once a month or a few times a year, you'll not only be teaching them about helping others, but it'll also give them an incentive to stay fit.
Make it a game
Of course many, many children are involved in organized sports, but when was the last time your kiddos played a game of tag or Marco Polo? With all of the soccer, softball, and swim practices that are obligations, your kids may start to associate all exercise with work. Try casually getting a non- or minimally-competitive game started at home or during a family outing to the park or the beach. Ultimate Frisbee or corn hole are a blast and can really get you moving.
Set an example
I know that it's hard to commit to changing your lifestyle, but if most of your meals come from a drive-thru and the extent of your physical activity is going down the stairs in the morning and back up at night, your kids will never know any better. They are like sponges and will absorb all of your habits–even the ones you've been longing to change. So let them be your motivation. Pop in an exercise DVD and get in a quick workout at home, and learn to eat (and cook) your veggies. Before you know it, they'll be emulating your new healthy habits.
