Children who engage in regular activity and exercise reap a number of benefits – both physical and cognitive. Numerous studies show children who exercise perform better in school, have lower rates of obesity, sleep better, experience higher self esteem, and have improved bone and muscle development.
The Centers for Disease Control and Prevention recommend children and adolescents get at least an hour of aerobic and/or strength-building or exercise each day. It may seem like a lot, but remember that a number of activities count. And with warmer weather around the corner, what child – and adult alike – isn’t looking to get outside and play?
Below are some suggestions for family fitness activities that are fun and won’t break the bank either!
Moderate- to vigorous-intensity aerobic activities:
- Active games that incorporate running and chasing like tag, hop scotch, capture the flag, red rover, and hide-and-seek, Simon says, red-light-green-light, etc.
- Bicycling or hiking
- Sports or activities that require running, catching and throwing, or vigorous play
- Dancing, jumping rope, skipping and hopping
- Vigorous yard or house work like raking leaves, vacuuming or mowing the lawn
- Swimming or active play in the water
- Walking anywhere – to school, the park, the store, etc.
- Some “active” video gaming (The Nintendo Wii has a few good active video games, but remember, the objective should be to get your child outside and active when the weather is nice)
Muscle- and bone-strengthening activities:
- Swinging and playing on various jungle gym or playground equipment
- Tree or rope climbing
- Physical games like tug-of-war or tumbling
- Sit-ups, push-ups (modified or regular) and step-ups, or any other resistance exercises using body weight, hand weights or exercise bands
- Hopping, skipping and jumping activities
Parents and older siblings can set a great example for younger children and encourage them to adopt a healthy, active lifestyle. Here are just a few local places in our community where physical “play” and activity is encouraged:
Salem Lake – enjoy a relaxing hike, bike or horseback ride around the seven miles of Salem Lake, minutes away from downtown Winston-Salem. The lake offers pier and boat fishing and the staff members are more than happy to help with equipment and bait supplies. Visit: http://www.cityofws.org/Home/Departments/RecreationAndParks/SalemLake/Articles/SalemLake
City Lake Park – with two playgrounds, miniature golf course, swimming pools, ball field and amphitheater, there’s plenty to do for the whole family. The park and lake are open year-round. For more information, visit: http://www.high-point.net/pr/citylake.cfm
Children’s Museum of Winston-Salem – whether you make crafts, climb a giant beanstalk or build a cabin with oversized Lincoln logs, the museum offers fun and active ways for kids to play and learn. Take a trip through the Enchanted Forest where storybooks come to life or play in the sand in the Surprise Garden. http://www.childrensmuseumofws.org/
Being active is beneficial for the whole family and there are a number of things you can do together. So, with spring break upon us, try to find some time to get your children outside and active. It will be time well spent.
