Keep it moving

By Gabrielle Nash

One of the pleasant, unexpected consequences of lockdown, was witnessing families taking to their screens for some physical activity, courtesy of the likes of Joe Wicks and Cosmic Kids Yoga. Wouldn’t it be amazing if we could all stay motivated to be physically active?

With childhood obesity a pressing issue, even more so given the link between obesity and poorer Covid-19 outcomes, staying active is a priority. Instilled at a young age, a love of physical activity stays with a child for life, decreasing their risk of many major health conditions and offering endless mental health benefits.

But screen time, inability for children to roam unsupervised outside and busy family lives can interfere. The first thing you can do is set boundaries for screen time and use it as a privilege to be awarded to your children, rather than a default activity.

It’s challenging to re-create for our children the physical benefits of roaming freely and unsupervised outside, climbing trees, building dens, running around or even just riding bikes in the street. Efforts to do so now involve planning and structure. Look for places nearby or within a reasonable driving time that offer similar opportunities to be physically active outside. National Trust, Forestry Commission and Woodland Trust outdoor spaces are a great option, as are local parks, commons and heaths, and coast lines.

Finding time for family fitness is hard. Making it part of a new routine requires effort. Start by prioritising one outdoor physical activity a day at weekends and during holidays and as many walks to school or nursery and plays in the park as possible at other times. Once something becomes habitual, it is easier to continue. Your attitude is vital. So be positive about any element of activity! If there is something that motivates your child, find new ways of exploring it. For example, if cycling is a big interest, set them a challenge. If they are little, then cycling to the end of the road and back is sufficient. If they are older, what about seeing how many new places you can visit with their bike in a month?

Diversify and keep it fun. Don’t see it as a chore! If you do, your children will too.

Here are some resources for fun ideas:

Boing Kids (www.boingkids.co.uk) Learning Station Music (www.learningstationmusic.com/youtube-videos) Fun Exercises with Kids (https://bbc.in/3iLejoP)

Visit Gaby on Instagram @thelondonishmum

Top Tips for Getting Active

Don’t be over-ambitious. It doesn’t need to be a 10 mile hike! Go for a walk, bicycle ride or scoot anywhere for any length of time. Just do it often.

Make it fun. Try some dancing. Put on a few songs that get your kids up and moving and away from a tablet. Play musical statues. You could even have a ‘prize’ for the winner.

Set screen time limits so kids grow up knowing screens are not the only entertainment option.

Make time! Life is busy, so think of creative ways to insert some extra activity. Can you scoot to a friend’s house? Can you get off the bus one stop early? It all counts.

Look for new options. These could be new outside places to go to enjoy physical activity or new types of activity to try.

Why You Should Role Model Physical Fitness

Why is it so important that us parents get active too?

We are the most important role models for our children. Our behaviour influences their behaviour and ultimately, their future health and happiness. So, inspire them and lead by example!

If you are already active, great. Can you talk to your children about it? Explain why you do it but avoid talking about weight loss and physical appearance at all costs. Instead, focus on how it helps you to run around after them, carry them, play with them and importantly, emphasise that it makes you feel good!

If you are struggling to get active, find simple activities that work for you and get your kids involved. Start off with 2 or 3 extra walks a week; try some gentle stretches/yoga at home. Then maybe move onto a more organised option: coach to 5k, Joe Wicks, swimming or a walking group.