Keeping Our Kids Moving
Written by Emily O | Accredited Exercise Physiologist
Did you know that children aged 5 to 17 are recommended to engage in at least 60 minutes of moderate to vigorous physical activity every day? (1) This is the kind of activity that gets their hearts pumping faster, helping them stay healthy and full of energy. Unfortunately, only 1 in 5 children meet these guidelines daily. (2) But fear not, there are plenty of ways to make physical activity a fun and regular part of your child’s routine!
Active Transport: Making the Journey Fun and Healthy
One great way to incorporate more physical activity is through active transport. This can mean walking, biking, or scooting to school. If you live too far away for your child to walk or bike the entire distance, consider parking the car a short distance from school and walking the rest of the way. This helps avoid the pick-up and drop-off lines and adds some extra steps to your child’s day!
To keep things interesting and fun, you can try some of these activities during your active journeys:
- I Spy: A classic game that never gets old.
- Who Can Find…: Challenge your kids to find the tallest tree, the most red cars, or the smallest dog along the way.
- Dance at Every Crossing: Teach your kids to stop before they cross and let out some energy with a quick dance (your introverted kids may thoroughly hate the idea of this activity so maybe choose another if this is your kid)
- Bingo: Create a bingo card with items to spot during the walk.
- Walking ABCs: Find objects that start with each letter of the alphabet.
Activity Breaks: Energize Your Child’s Routine
Kids today are busier than ever during term time, juggling school work, extracurricular activities, and homework. Even through the busy moments, especially after school, it’s essential to remember the importance of incorporating movement breaks into their daily routine.
A single bout of physical activity can be a successful strategy to stimulate attention in children aged 6 to 12 years. (3) Movement breaks can help your child recharge and reset, making them more effective learners. (3)
Here are some tips for incorporating movement breaks into your daily routine:
- Active Homework Breaks: Encourage your child to take short, active breaks between homework tasks. A quick round of star jumps, a dance-off, or playing with the dog can work wonders.
- Use Timers: Set a timer for homework sessions; the length of the timer will greatly depend on your child and their age, so play around and find what works best! When the timer goes off, it’s time for a five-minute movement break. This helps in maintaining a balance between work and play.
- Interactive Learning Tools: Incorporate educational videos or interactive games that require physical movement. This can make learning more dynamic and engaging.
Regular movement breaks contribute to a healthier lifestyle, improved mood, and better sleep patterns. (4) They also provide a fun way to break up schoolwork and help your kids develop a positive attitude towards physical activity.
Get Active Victoria: Encouraging a Healthier Lifestyle (5)
Get Active Victoria is a government initiative aimed at encouraging Victorians to lead more active and healthier lives. The program provides various resources and activities suitable for all ages, making physical fitness accessible, fun, and rewarding.
Whether you’re looking for family-friendly activities, outdoor adventures, or structured exercise programs, Get Active Victoria has something for everyone. Eligible families can also take advantage of the KIDs voucher program, which offers financial support for children’s sports and recreational activities.
By incorporating these fun and creative activities into your daily routine, you’re not only helping your kids meet their physical activity goals but also setting them up for a healthier future.
References
- Department of Health and Aged Care. Physical activity and exercise guidelines for all Australians [Internet]. Australian Government Department of Health and Aged Care. Australian Government; 2021. Available from: https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
- AIHW. Australia’s children, Physical Activity [Internet]. Australian Institute of Health and Welfare. 2022. Available from: https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/physical-activity
- de Greeff JW, Bosker RJ, Oosterlaan J, Visscher C, Hartman E. Effects of physical activity on executive functions, attention and academic performance in preadolescent children: a meta-analysis. Journal of Science and Medicine in Sport. 2018 May;21(5):501–7.
- Giurgiu M, Koch ED, Plotnikoff RC, Ebner-Priemer UW, Reichert M. Breaking Up Sedentary Behavior Optimally to Enhance Mood. Medicine & Science in Sports & Exercise. 2019 Aug 28;52(2):457–65.
- Get Active Victoria [Internet]. www.getactive.vic.gov.au. 2020. Available from: https://www.getactive.vic.gov.au/
