January has a tendency to ignite and fuel the fitness and health fire for Canadians… but, as many will attest to, that fire is often extinguished just a few short weeks or months later. It’s tough to make healthy lifestyle changes and even tougher to make them long-lasting ones. Success comes with having realistic goals, a plan, and the right kinds of support in place. And while most Canadians over the age of 30 will remember the animated ParticipACTION commercials from the 1970’s and 1980’s urging more physical activity for all, environmental and lifestyle factors, among other things, have led to a nation now in crisis –– a physical inactivity crisis.
But just how serious is Canada’s inactivity crisis? In a word: very. More than half of Canadian adults are considered inactive and Canadian kids spend six hours a day in front of screens, plus there is a disconnect between the amount of physical activity parents think their children are getting versus what they really are. In fact, many parents believe their children get plenty of exercise when only a small fraction are meeting Canada’s recommended guidelines of at least 60 minutes per day.
Fortunately, it’s spring, a season of new beginnings. So, why not spring into action with your family? Of course, it can be challenging to find ways to help your kids get the physical activity they need every day. So, here are some tips to get you and your family started:
Introduce Your Child to Physical Activity Early
• Choose a daycare that spends plenty of time outside, in the park, or at the playground.
• Find a preschool or daycare within walking distance of your home.
• Take your child to the local playground and encourage him or her to climb, swing and play. And meet up with friends so it’s fun for everyone.
• Make use of the programs and facilities offered at your local community centre. Let your child try different sports in age-appropriate classes.
• Avoid prolonged periods of time where your child is sedentary.
• Encourage your child to play and explore the outdoors.
Balance Screen Time with Fun Time
• Remove TVs and computers from your child’s bedroom.
• Let your child choose two shows or computer games they can watch or play a day.
• After school is a key time for kids. School sports teams, active daycare, play dates with a neighbour and community programs all offer great after-school alternatives to screens.
• Explain to your kids the importance of outdoor play. Make sure they know decreased screen time is not a punishment.
• Tell your babysitters when they’re with your kids, screens go off and active, fun time is expected.
Sport Participation is Part of the Equation
• Sign your children up for sports activities early so they can start learning important skills. Make sure to keep it. It’s the physical activity that counts, not the competition.
• Volunteer to help out with your child’s team or club.
• Show your support and attend as many games as possible.
• Consider walking a few laps around the field or arena with the other parents to get your own hearts pumping.
Family Time is Fun Time
• Try an active vacation destination, with a hiking trail or hotel pool nearby.
• Go for a family walk, bike ride or swim, take karate lessons or learn to throw a Frisbee together.
• Participate as a family team in a charity run or walk.
• Don’t forget that raking, vacuuming and gardening count as physical activity. Do household activities as a family.
• Build a family physical activity into every weekend.
Physical Education is Smart
• Tell your child’s principal and other parents that physical activity is a priority for you.
• Make sure your child always brings his or her running shoes and is ready to be active at school.
• Pack your child’s backpack with a baseball glove or skipping rope so recess can be active time.
• Join the school’s Parent Council and speak up for increased physical education classes.
