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:
Hawk Island County Park – offers fun for the whole family with rowboat and paddle-boat rentals, sand volleyball courts, picnic areas and fishing docks. Their newest water park addition, “Splash Pad,” is the perfect way to beat the heat as temps rise. Visit http://www.ingham.org/pk/HI/himain.htm
Fenner Nature Center – the family can explore 103 acres of beautiful landscape at the Fenner Nature Center through four miles of trails, guided tours and a kid-friendly visitor center. Programs like the Summer Nature Camp and March Maple Syrup Festival are free for all and encourage the whole family to actively appreciate nature. http://www.lansingmi.gov/parks/fenner
Louis F. Adado Riverfront Park and Trail System – the River Trail is a paved path that covers eight miles of parks, historical sites and the urban landscape of Lansing. The winding trail is great for afternoon walks, family bike rides or rollerblading fun. For more information and a trail map, visit: http://www.lansing.org/explore-greater-lansing/things-to-do/parks-and-gardens/ctl/memberdetail/mid/747/memberid/1029/
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.
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