Getting Physical

theSun, Tue, 6 Jul 2010

CHILDREN, like adults, need to exercise regularly to stay healthy. Exercise actually involves physical activity, and when children run around, hop about and dance along to their favourite music, they are exercising.

While it is good to enrol children in exercise-related classes such as swimming, martial arts, dance or gymnastics, children also need unstructured playtime to keep them active constantly in between those structured exercise sessions.

Experts recommend at least 30 to 60 minutes of daily exercise for children above two years of age. It is quite common these days to see children sedentary for long periods due to the availability of media-related distractions such as television, computer and game consoles. Media time has to be controlled so that children can get some ‘total body workout’.

It has been found that sitting in front of the television munching on unhealthy snacks and exercising only your fingers by playing computer games have contributed to an increase in child obesity cases around the world.

According to kidshealth.org, active children will have stronger muscles and bones; a leaner body because exercise helps control body fat; be less likely to become overweight; have lower risk of developing type 2 diabetes; with possibly lower blood pressure and blood cholesterol levels; and have a better outlook on life.

They will also sleep better at night and are better able to handle physical and emotional challenges.

Make exercise a fun family affair so that they will be eager to participate. Children whose parents are active and exercise regularly are more likely to follow in their footsteps.

These days, with crime rates rising, parents may fear harm befalling their children if they are let out on their own to play outside.

If possible, it is best to accompany your children when they are outdoors and join them in their physical activities. Not only will your children be safe but it will give you the opportunity to spend quality time bonding with them.

You can also take them to the many purpose-built activity centres that have mushroomed around town. For a fee, these places offer activities ranging from toddlers’ gym, inline skating, indoor playground, dance and martial arts classes to indoor rock climbing. Most are located in strategic places such as shopping malls and offer ‘park-and-play’ services where you can ‘park’ your child under proper supervision while you shop or run errands nearby.

You can also play with your children within your house compound if it is not convenient to go to public places. Organise activities such as skipping and playing tag, or indulge in games like hopscotch and hide-and-seek.

You can also dance to fast songs or twirl the hula hoop. Put on a fun exercise DVD that is age-appropriate for your children and get them moving along with it if it is raining and you can’t go outside.

Play ‘pretend’ games such as having to jump over imaginary puddles to reach the ‘treasure chest’, ‘Mother Hen’, tug-of-war, or create a simple obstacle course that makes them run, hop, jump, crawl and climb.

The main idea is to simply get everyone moving regularly, working up some sweat and along with that an appetite for nutritious food to create a family that is happy, healthy and fit.