Eating a well balanced diet is necessary to achieve good health, but physical activity must also be part of that equation. The Canadian Community Health Survey found that only 52% of Canadian adults surveyed are considered active or moderately active. (1)
The road to good health starts at an early age, so it is important to be a role model for your children and engage them in physical activity. A lack of physical activity can be a major contributor to children being overweight and obese. Canada’s Physical Activity Guide sets a goal for children to achieve 90 minutes of physical activity each day; however 87% of children do not reach this target. (1,2) As a result childhood obesity has doubled among youth over the past 25 years. (3)
The level of physical activity parents get is directly linked with activity levels of their children. Parents often face barriers like lack of time, fatigue, and other work or family obligations. It is important for parents to engage and share in activities the whole family can take part in. Enrolment in teams and other activity programs is a great way to get children more active, but this is not viable for all families. There are many free and fun ways that parents and children can be active together. Your children will be even more excited if you take turns choosing the activity. Encourage your children to try new activities to keep it fun and help boost their self esteem. Rewarding their achievements will help build their confidence, which is crucial for success.
Here are 5 easy and inexpensive ways to get you started:
1. Sport Night – take turns picking your favourite - football, baseball, soccer etc
2. Jump Rope Together – teach your kids games from your childhood
3. Family Yoga – a family that stretches together stays together
4. Neighbourhood Treasure Hunt – kids of all ages LOVE a treasure hunt
5. Family Hike or Bike Ride – take one night a week to go for a bicycle ride or a hike in a nearby park or conservation area
Coming up with a physical activity plan that works for your families’ interests and time, reducing sedentary activity and increasing physical activity are great ways to start the journey to a healthy family.
References
1. Findings from the Canadian Community Health Survey, Cycle 2.2. Statistics Canada, 2004.
2. Canada’s Family Guide to Physical Activity for Children; Public Health Agency of Canada, 2002.
3. Canadian Fitness and Lifestyle Research Institute. 2005-2008 CANPLAY study.
