How to encourage kids to be more active -

How to encourage kids to be more active

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Screen time -

According to the Centers for Disease Control and Prevention (CDC), children from the US aged 8 to 10 spend an average of six hours per day in front of a screen. They estimate that children aged 11 to 10 spend between seven and nine hours in front of a screen.

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Why do kids shy away from exercise? -

While it's easy to blame laziness or too much time in front of screens, kids avoid exercising for several reasons. Stressed-out kids often feel tired and withdrawn, making them less inclined to work out.

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Shy or introverted personalities -

Children who are shy or introverted may not feel comfortable joining a sports team or running around outside with the neighborhood kids. 

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They aren't interested in sports or outdoor play -

Some children aren't interested in sports or outdoor play. Creative forms of exercise, involving music, for instance, can help motivate these children. 

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Why physical activity is harder for some children -

A child who is sensitive to loud noises may struggle in a noisy gymnasium. Other kids might not enjoy the close contact of some forms of play. 

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Why physical activity is harder for some children -

Some children are naturally clumsier than others and may feel embarrassed around more athletic friends or frustrated when they have trouble mastering a new skill.

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How much exercise should children do? -

Kids should engage in at least one hour of physical activity each day. While any form of movement is encouraged, any exercise that increases their heart rates is best.

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Types of exercise -

Exercises that develop balance and coordination should be encouraged as children grow up. Try getting your kids to ride a bicycle or jump rope.

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Types of exercise -

Resistance and strength training are just as important as aerobic activities. Calisthenic exercises like bear crawls or swinging on monkey bars can help kids build muscle.

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When children are not motivated to exercise -

If your kids aren't motivated to exercise, set a limit for how long they can watch TV or use their devices each day. You could also try encouraging your children to play outside for 30 minutes before dinner.

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Think outside the box -

Not every child is drawn to organized sports, so consider other activities your child will enjoy, like dancing, rock climbing, or swimming.

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Think outside the box -

It may take some trial and error to find an activity your child enjoys, but keep trying until something sticks.

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Join in the game -

Encourage your child's fitness by joining in with them. Have a game of catch or play hopscotch. You don't need fancy play equipment or special classes to get your child moving.

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Consider getting a dog -

A 2024 study found that having a dog can boost daily activity levels in girls by 52 minutes a day. 

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Keep temptation at bay -

The American Academy of Pediatrics recommends that children get no more than one to two hours of screen time a day. 

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Keep temptation at bay -

To ensure your child isn't getting more than two hours of screen time per day, try removing temptation. Keep TVs out of bedrooms and put the computer or laptop in a shared space where you can supervise. 

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Lead by example -

If you spend your evenings in front of the TV with snacks and the remote in easy reach, you won't be practicing what you preach. Serve as a role model by incorporating activity into your everyday life.

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Lead by example -

When you're out and about or at work, climb the stairs rather than wait for the elevator or walk instead of driving. Partake in active pursuits and let your kids see and hear about how much you enjoy them.

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Offer positive feedback -

Praise your child for reaching goals, whether that's biking further than last time or perfecting a handstand. Remember to acknowledge the effort rather than the outcome to help build your child's confidence.

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Offer positive feedback -

Children who aren't naturally athletic may be self-conscious about their abilities and may fear public failure, embarrassment, or teasing. They'll need all the support and cheerleading you can offer.

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Bring a friend -

Kids love hanging out with their friends, so invite them along to the playground or on a bike ride. Your child might be more inclined to join a team sport with their buddy in tow. 

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Make fitness fun -

Make sure the focus is on making fitness fun and not competition or winning, as this can dampen your child's enthusiasm for sports.

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Use exercise as a reward -

Forcing a child to go outside and play or using exercise as a punishment may backfire and cause resentment and resistance. Instead, your child might be happy to play basketball for 15 minutes if it's a chance to take a break from homework.

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Incorporate physical activity into your life -

You and your child are more likely to stick to exercise if you incorporate it into your lives. For example, Saturday mornings are for family bike rides.

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Take a non-negotiable position -

Regular exercise is crucial for your child's physical and mental health. It should be as non-negotiable as brushing their teeth or wearing a seat belt.

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Make exercise cool -

Some children respond to the concept of something being cool or trendy. They may want to take up skateboarding after watching Tony Hawk or learn their favorite K-pop group's choreography.

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Let your child decide -

Let your child choose the type of movement. It could be a hike at the weekend or a walk to the library after school.

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Make it fun -

Physical activity doesn't have to be dull. Young children are sure to love crab walks and bear crawls, while older children and tweens will enjoy dance video games.

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Physical activity for teenagers -

While teenagers should engage in high-energy physical activity, mind-body exercises like yoga can reduce anxiety and improve mental health.

Sources: (WebMD) (NPR) (CNN)

See also: Gentle parenting: What is it, and what do people get wrong?

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