It can be a challenge trying to engage kids in exercise and making good food choices, so I wanted to give you a few ideas and websites that I found in hopes that it would give you some new ideas to try.
According to ASCM and USDA guidelines, children and adolescents age 6 and older need at least an hour a day of physical activity. Most of the hour should be either moderate or vigorous aerobic activity. In addition, children should participate in muscle-strengthening and bone-strengthening activities at least three days a week. Many classic activities — such as playing on playground equipment and jumping rope — cover all the bases at once.
… and most healthy adults need at least 150 minutes a week of moderate aerobic activity, such as brisk walking or swimming, or 75 minutes a week of vigorous aerobic activity, such as running — preferably spread throughout the week. Adults also need strength training exercises at least twice a week.
To keep your child interested in fitness, make it fun:
1. Get in the game. Play catch, get the whole family involved in a game of tag or have a jump-rope contest. Try classic movement games such as Simon says or red light, green light. If you don't remember the rules, make up your own!
2. Try an activity party. For your child's next birthday, schedule a bowling party, take the kids to a climbing wall or set up relay races outside.
3. Put your child in charge. Let your child choose an activity of the day or week. Batting cages, bowling and neighborhood play areas all count. What matters is that you're doing something active.
Research shows that children not only pay attention to the actions of adults around them, but mimic them. So set a good example and help your kids develop healthy-eating habits.
Cooking together is the perfect opportunity to talk about health-food choices. Start by pulling out a few fun and healthy recipes for kids. Then invite your youngsters to become junior chefs. Or ask them to pick their favorite recipes for kids and offer to serve as their kitchen assistant.
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§ Have a family pizza night where everyone gets to make their own pizza. This way you can control the toppings and cheese. Use store-bought dough, pitas, flatbreads or tortillas and have each child load on their favorite toppings.
Or try these recipes:
Some really good website to explore:
