Since obesity often affects more than one family member, making healthy eating and regular exercise a family choice can improve the chances of succeeding at weight control in the long-term for the child or adolescent. There are many ways for families to get moving and making it fun.
by Karen Sibal
Having Fun While Getting Active
Since obesity often affects more than one family member, making healthy eating and regular exercise a family choice can improve the chances of succeeding at weight control in the long-term for the child or adolescent. Please make sure you consult with a medical professional before introducing any physical activities to make sure it is ok, especially if your child has health issues. There are many ways for families to get moving. Here are just a few ideas to get you started:
Walk to School – We did it as kids and we know our parents did too. But today’s children spend so much time in the car, whether they are going to school or being dashed to after school activities. We depend so much on our cars for everything, primarily because of their convenience and the fact that we are always so rushed for time. There’s a lot to be said for walking to school: not only do children get their hearts pumping, they get a healthy dose of fresh air and a boost of positive energy to start each day. In fact, if you also get up earlier each day and walk with your kids to school, you will also benefit from the exercise as much as your kids!
Get Your Children Involved in Chores Around the Home – Your children can do simple things like using the vacuum, cleaning the floors, and helping out with yard work to burn calories. Make doing chores fun by having your kids compete for who gets their work done the fastest. Promise a cool “treat” for the winner – like a trip the dollar store or the library, maybe staying up a little later past bedtime – but make sure your treat is anything but food!
Get More Active as a Family – Discuss with your family the importance of getting active. There are lots of ways to get moving with your gang:
Take a bike ride together
Go on a walk through your neighbourhood
Go hiking at a local park
Take everyone to the community pool for a family swim
Go to the gym together – many gyms have activities for children as well as adults
Encourage Your Child to Play Sports – Your child doesn’t have to be the athlete of the year! Playing sports is all about learning new skills, getting active, socializing and having fun. It could be traditional sports that you expose your child to like soccer, baseball, swimming, volleyball, hockey or tennis. Or you could try something a little off-beat such as Celtic dance lessons, yoga, rollerblading or the martial arts. By encouraging your child to find an activity they are passionate about, you’ll be building their self-esteem and overall sense of emotional well-being and who knows … they just might enjoy getting active all the time!
Be a Positive Role Model – Each day, there are countless small ways through which you can show your children how to become more active:
Walk to the corner store instead of taking the car
When you go to the mall, don’t park in the closest available parking space to the door. Park a little out of the way to get some extra exercise
Use the stairs. Avoid elevators and escalators where possible
Limit the amount of time that you spend watching T.V. and surfing the Internet
Work out regularly – find activities that you love doing and stick to them. My personal workout routine involves swimming one day and walking two days a week with the occasional bike ride in between. My kids join me sometimes, but they know Mommy has her special “fun” time alone as well.
How can I get my child more physically active without it feeling forced?
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Make movement a normal part of daily family life rather than something you do to address a problem. Walk to school together, do chores that involve real physical effort, take bike rides on weekends, or go for a neighborhood walk after dinner. When activity is just what your family does — rather than a special exercise session — kids accept it naturally and often enjoy it.
What sports or activities are good for an overweight child?
The best activity is one your child actually enjoys. Traditional options like swimming, soccer, tennis, and volleyball are all great starting points, but so are less conventional choices like yoga, rollerblading, Celtic dance, or martial arts. The goal is to find something that builds confidence and makes movement feel rewarding, not punishing. Your child doesn’t need to be the best player on the field — participation and effort are what matter at this stage.
How do I use chores to help my child burn calories?
Everyday household chores — vacuuming, sweeping floors, raking leaves, and yard work — all involve real physical effort. Make them engaging by turning them into a friendly competition: who finishes fastest wins a small non-food reward like a trip to the library or a little extra screen time before bed. Kids who help with chores regularly build stronger bodies and better habits without ever thinking of it as exercise.
How do I model healthy activity habits for my child?
Children watch what parents do far more than they listen to what parents say. Walk to the corner store instead of driving. Take the stairs. Limit your own screen time. Work out regularly — and let your kids see you do it. When your children understand that staying active is just part of how adults live, they’re more likely to carry those habits forward on their own.
Biography
Karen Sibal is a freelance writer, researcher and communications consultant. She is the owner of Sibal Writing and Consulting, a firm that specializes in public policy research, effective communications and web solutions for all types of organizations. Over the past 16 years, Karen has done work for local and provincial governments and several not-for-profit organizations. She is pursuing a Master’s degree in Public Policy and Administration in September 2006.
Karen has written extensively on children’s issues and has helped with launching an association for mothers and children in her community. She is a member of the Halton-Peel Communications Association and a board director with the Halton Multicultural Council. She has also served as the managing editor of a government child welfare journal.
Karen lives with her husband and two girls, ages 3 and 9 years, in Oakville, Ontario Canada. For more information about Karen, please visit her web site at www.sibal.ca or call 416-580-9097.
Active family play is a natural and joyful way to help children build healthy habits.
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