Guest Post from Adventure to Fitness, a Let’s Move! Active Schools Supporter.
From better academic performance (think: grades, standardized test scores and graduation rates!) to improved behavior and cognitive skills and attitudes, all the latest studies show exercise does amazing things for kids.
But how much is needed, and what exactly is recommended? Here are 5 general guidelines that you can help your kids adopt for a more active lifestyle throughout the hustle and bustle of the new year:
- 60+ minutes of moderate-to-vigorous physical activity each day (enough to require moderate effort and increase heart rates)
- Help your child(ren) start each day with at least 20 minutes of physical activity
- Ask your kids’ teachers to provide short (5- to 10-minute) energy breaks throughout the day and do the same when at home
- Encourage your kids to engage in 20+ minutes of active play (or recess) after lunch or after school
- Wind down with a “slow down” routine before bed (limiting high-energy activities or video games)
Even knowing these benefits, it can still be hard for parents and kids to get enough physical activity into their busy lives, especially after the holidays. If you’re looking for specific ideas and activities to kick off the New Year, lift your mood and bring on some excellent health benefits, we suggest you try these with the kids:
- “Smart” Simon Says: As a spin on the traditional childhood game, add in some simple math to fire up those problem-solving skills. For example, “Simon says, ‘Clap 3 x 3 times,'” or “Stomp your feet 12 divided by 4 times.”
- Spelling Jacks: Jumping jacks are a classic exercise for kids. Pair it with a spelling challenge, for example: “Spell ‘exercise’ and do a jumping jack as you say each letter.”
- Indoor Obstacle Course: build a “laser” maze with string or yarn to foster creativity, movement and flexibility.
- Speed-read: While practicing some reading skills, pick a word in the book that is either unique or appears frequently. Every time the word is read out loud, have your child stand up, jump, and sit back down. You can also join in on the fun!
- Adventure Charades: Pair outdoor activities and geographical themes for acting out in this version of charades. “Snowshoeing in Iceland,” “Running from Dinosaurs,” or “Swimming to the Caribbean” are some fun and challenging ideas. Or if you’re short on time, have your kids go on an “adventure” on their own by acting out an action-themed book or an episode.
