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Boost Your Child's Fitness

Boost Your Child's Fitness

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Keeping fit and active can help to reduce the risk of developing a range of illnesses, including heart disease and cancer. It can also boost immunity, energy levels and concentration. Experts agree that children are now getting significantly less exercise than previous generations, and this has led to an obesity epidemic as many children now consume more calories than they burn off.

British Medical Association (BMA) guidelines recommend that children should undertake a minimum of 60 minutes’ moderate exercise each day. If your child is not used to exercise, then it’s wise to aim for 30 minutes initially, and gradually increase this until it becomes part of their everyday routine.

It can be difficult to motivate children to get fit, but it helps to think of ways that you can get fit as a family. Walking, cycling, swimming, ball games, in-line skating and horse riding can all be enjoyed by the whole family, many of them at minimal cost.

Some children might need lots of encouragement to get active, particularly if they are unfit, overweight or don’t enjoy school sports. Activities such as dancing, martial arts, skateboarding or water sports might suit them better, or they might prefer a computer dance-mat game or mini trampoline so that they can get fit at home.

Don’t overlook the importance of PE as part of your child’s school curriculum, as being fit can improve their long-term health and happiness. Some children prefer team sports, while others do better with individual activities.

Eating a healthy, balanced diet will give your child more energy and will help them to maintain a healthy weight. Keep an eye on portion sizes, and limit sugary drinks, junk food and sugary snacks. This will help to keep your child fit for life.

Insights

  • If you can’t face the thought of exercise, then resolve to do something for just five minutes. When five minutes is up, you will probably decide you can keep going for a little longer. If not, then stop and try again later. A few five- or ten-minute sessions quickly add up.
  • Getting fit doesn’t mean that you should exercise so hard that you feel uncomfortable or breathless. Regular activity is the key, and daily walks are a great way to build your child’s fitness.
  • If you keep the focus firmly on fun, there’s every chance that your child won’t suspect that you’re on a mission to get them fit – and there’s no need to tell them. Focus on activities that your child enjoys and sell it to them as a treat. This is the most effective way to make exercise a routine part of their life.
  • Tread carefully if your child is already conscious of their weight. Don’t talk about diets, but focus on healthy eating and exercise for the whole family so that your child doesn’t feel that they have been singled out.
  • Encourage your child to spend some time outside every day, as this will almost certainly increase the amount of exercise they get. Walking to the shop, washing the car or tidying the garden will all help your child to be more active.
  • If you live too far away from school to walk, then consider driving part of the way and walking the rest. This means that your child will still get some exercise, and you’ll find it easier to park!
  • Remember that all of these tips are a great way to get started – but you’ll need to build on them in order to get your child fit. Use these suggestions as a starting point to help you think about other activities that your child might enjoy.
  • If you don’t take regular exercise, then take a few minutes to think about the labels that you apply to yourself. If you describe yourself as ‘lazy’ or ‘not sporty’, then try to adjust your thinking and find an activity that you can enjoy. If your child sees that you can enjoy keeping fit, they are more likely to understand that it can be fun.
  • Think about ways to treat your child that will also help them to get fit. Instead of rewarding them with a DVD, pizza or computer game, think about a camping trip, day at a fun park or visit to the zoo instead.
  • It’s far better to work with your child than against them. So don’t push them to take part in activities that they have no interest in – persevere until you find something that they really enjoy.
  • A good way to get fit as a family is to identify a new activity that you can all learn together. You might find it works best to think of something that your child is likely to be better at than you – such as in-line skating or skateboarding. They will enjoy the fact that they are better at it than you, and you can boost their confidence by asking them for a few tips.
  • Buying your child a scooter or a doll’s pram might make them more willing to walk with you. If your child is younger than four, it might be worth taking a buggy for backup on longer walks.
  • If your child is learning to ride a bike using stabilizers, fix them on the lowest setting and move them higher as your child gets used to the bike. This makes the bike more wobbly, which teaches your child how to balance.
  • If you’re not a confident swimmer yourself, think about having a few lessons when your child is small. This means you’ll be less likely to pass on your own anxieties – such as going underwater, diving or swimming long distances – to your child.
  • If there is a playground near your child’s school, think about organizing a regular after school meet up with some of your child’s friends. This gives them a great opportunity to let off steam and spend some extra time with their friends.
  • Instead of allowing your child to watch television in ‘real time’ think about recording their favourite programme or buying a DVD. This makes it easier to watch just one episode and makes watching television more of an event than a habit.
  • If your baby screams when you put them on their front, think about putting them on the bed, rather that the floor. The softer surface seems to make babies happier – but make sure you supervise them closely so they don’t roll off.
  • Babies don’t need lots of toys, but it’s a good idea to buy a couple with interesting sounds, colours or textures. Hold these in front of your baby to attract their attention and encourage them to reach out to touch them.
  • It’s important to help your baby to be confident in water, so you can do lots of preparation at home in the bath. Buy stacking cups to pour water, and encourage your baby to kick and splash.
  • Ride-on toys are popular with this age group, and some baby trikes are sturdy enough to use in place of a pushchair for short trips to the shops or the park. Make sure that your child is securely strapped in, and look for one with a comfortable handle, so that you can push them along.
  • In my experience, it’s best to schedule activities for the morning. Many toddlers are early risers, and most have dropped their morning nap before the age of two. Children of this age often have more energy in the morning – and are less likely to be tired and grumpy.
  • Soft play-centres are a great place for children to get some exercise. Most towns now have one, and many are reasonably priced – especially if you take out membership. Get together with other parents and arrange a regular outing, then you can share the transport too.
  • If you have a baby and a pre-schooler, consider swapping your double buggy for a pushchair with a ‘buggy board’. This means that your older child can walk until they get tired, then stand on the board and ride the rest of the way.
  • If you have bad memories or experiences of sports and exercise, make a resolution not to communicate these to your child. They will only learn to associate keeping fit with having fun if you make a point to present activities as a treat, rather than a chore.
  • As a parent, you are already an expert at shooting down your child’s well-used excuses, so think about how to deal with your own. If you don’t want to go outside in the cold or wet, make sure you have an activity such as a fitness DVD or active computer game that you can play at home. If you’re too tired, promise yourself that you’ll reward yourself with a bubble bath and a good book if you go out for that walk. Preparing responses to your own – and your child’s – excuses will make it easier to motivate yourself and get active.
  • Don’t put off until tomorrow the things that you can do today! Reading this book indicates that you intend to help your child to get fit, so stop making excuses and get started right away. Turn off the television and go for a walk – the sooner you get started, the sooner you’ll get fit.
  • Make it a priority to support your child when they participate in sporting events – even if you’re not a sports fan. Standing on the sidelines sends a message that what they are doing is important and worthwhile, and shows that you are proud of their achievements. Regardless of the outcome, always praise their efforts and focus on one or two things that they did particularly well, or ways that they have improved. This takes the focus off winning and losing but still helps them to develop pride in their achievements.
  • Don’t book a sporting/activity holiday unless your family is already fairly active. Instead, think about planning a few walks, beach games or even crazy golf into your usual holiday routine. Aim for just one activity a day, and the whole family will go home fitter than when you arrived.
  • PE lessons have changed in recent years, and the focus is now firmly on fun. So push bad memories of being sent on cross-country runs in the snow and rain to the back of your mind and be positive about all the new skills your child is going to learn.
  • Don’t assume that dancing is just for girls. Many boys enjoy dancing too, and it’s a great way for them to build confidence and improve their balance. So don’t tease boys if they show an interest in dance – you could have the next Billy Elliott on your hands.
  • Look out for lightweight bats that are covered with Velcro – these are usually sold with soft fabric balls that stick to the Velcro pads. Practising with these is great way to help your child improve their hand–eye coordination and teach them how to make contact between bat and ball – something that young children often struggle with.
  • If you’re a nervous swimmer, it’s tempting to leave it up to your school to teach your child to swim. However, your child will progress much more quickly if you take them swimming on a regular basis. Aim to go at least once each month – ideally once per week – and you might find that you become more confident in the water too.
  • Help your child to understand that practice makes perfect. The understanding that they have to put in time and effort if they want to be good at something will serve them well both at school and in their later career. So encourage their efforts and help them to celebrate every achievement.
  • If your child struggles in PE lessons, have a word with their teacher. Not all children will excel, and those that don’t shouldn’t be teased or made to feel embarrassed if they can’t keep up. Work with your child’s teacher to identify an activity that they can enjoy, before they decide that they ‘hate’ sport and stop trying.
  • Joining a sports team can be a great way to help your child make new friends. If your child changes schools or you move to a new area, ask around to find out which clubs are popular with your child’s peer group and encourage your child to go along for a taster session.
  • If your child is under the age of eight, or is new to team sports, it’s best to get off to a low-key start. Unless they are really keen to join a club, start out by arranging weekly get-togethers with friends to play football, rounders, cricket – or anything else that takes your fancy. Being part of a team can be too demanding and time-consuming for some children, so wait until they are passionate enough about a sport so that they are happy to commit to the training schedule.
  • It’s very important that you support your child from the sidelines. If you aren’t familiar with the rules of their chosen sport, then ask them to explain it to you and teach you the basic skills involved. They will enjoy being in a position to tell you what to do, and this is a great way to reinforce the skills that they have already learned.
  • If your child’s school doesn’t offer a particular sport, then have a word with their PE teacher and find out if it’s possible to set up an after-school club. There might even be another parent who has the necessary skills to take on coaching duties.
  • Don’t assume that some sports are just for boys. It’s now quite common for girls to play football, rugby and cricket, so don’t rule out these options if your daughter shows an interest.
  • When it comes to choosing a club for your child, find out where their friends go. Other parents should be able to give you some tips about the best clubs to try, so visit and have a look around. Ask to meet the coach and then trust your instincts – if you’re unsure or uncomfortable then look elsewhere.
  • Individual activities can be more appealing to children who are shy or uncomfortable in large groups. However, practising alone won’t improve your child’s social skills or help them to make friends, so it’s best to look for a club or group that they can join so that they can spend time with other children too.
  • Individual activities are particularly well-suited to children who are overweight, unfit or lacking in confidence. Help your child to identify an activity they could try – it could be something as simple as walking or swimming – and then monitor their progress on a weekly basis. They will benefit from the confidence boost that comes from learning new skills or improving their performance.
  • When your child starts a new activity, it’s best to borrow or buy second-hand equipment to start with. You could then set specific targets and agree to buy the new equipment when your child meets them. This gives your child the opportunity to prove their commitment – and a tangible goal to aim for.
  • Most young children enjoy dancing, and it’s a great form of exercise. But dance lessons can be expensive, and you can improve your child’s fitness just by dancing at home. Get into the habit of turning on the radio and moving to the music when you’re in the kitchen doing the dishes or getting dressed in the morning. Even dancing for ten minutes will help to keep you and your family active.
  • Many large towns and cities now open outdoor ice rinks during the winter months, and this can be a great way to introduce children to the sport. Make an occasion of it and go skating as a family – if your child enjoys it, look for a local indoor rink where they can practise all year round.
  • All parents worry about their children, but try not to let your fears and anxieties limit your child’s experiences. Accidents do happen, but if your child is receiving proper instruction and is using the correct safety equipment, the risks should be minimal. Resist the urge to wrap your child in cotton wool, as the benefits of taking part in sports and activities significantly outweigh the risks.
  • Pay attention to your child’s physical and emotional wellbeing, and don’t push them to work harder than they comfortably can. Children who excel at sports often feel tremendous pressure to succeed, so encourage them to take a break or cut back on training if they seem overtired or unhappy.
  • Most parents wouldn’t know how to cope with a medical emergency, so look into taking a beginners or refresher course in first aid. Most courses cover everything from dealing with cuts and grazes, to CPR and learning these skills will help you to stay calm and focused when your child sustains the inevitable bumps and bruises.
  • Encourage your child to talk to you about their feelings and emotions, particularly those connected to their relationships with others. Bullying thrives on secrecy, so you should find it easier to nip any problems in the bud if the lines of communication are open.
  • Don’t let your child use their health problems as an excuse to avoid exercise. Many conditions are easier to manage if your child is fit and active so, provided you have the all clear from your GP, encourage your child to get moving.
  • You might not be able to influence how your child eats when you’re not around, but you can control what they eat at home. If you stop buying chocolates, crisps and biscuits, then your child can’t eat them – it’s as simple as that! That’s not to say you can’t buy them the occasional bar of chocolate, packet of crisps or ice cream as a treat, but buy single servings and avoid multi-packs or buy-one-get-one-free offers. This makes portion control much easier.
  • Bear in mind that it’s normal for children to go through stages where they are hungry all the time. This often happens when they are having a growth spurt, and usually settles within a couple of weeks. Ensure that your child is eating enough at mealtimes to keep them going, and offer snacks such as toast, yoghurt and cheese instead of cakes and biscuits.
  • Comforting your child with food is such a natural and automatic response that it can be tough to break. Don’t worry if you do it from time to time, but try not to use sugary treats as a way to bribe your child, as it can easily become a habit. If you must, think about offering healthier treats instead – home-made ice lollies, frozen yoghurt or a smoothie all fit the bill.
  • Buying your child their own plate, bowl and cutlery can really help you to control portion sizes. Look for plates decorated with your child’s favourite television characters or let them chose designs that they like best. Look for a plate that’s roughly the size of a side plate, and fill it sensibly – don’t pile it high. Encourage your child to eat slowly and wait for at least 15 minutes to check that they really are hungry before they have a second helping.
  • Provided that your child’s favourite foods aren’t too unhealthy, don’t worry about them eating a repetitive diet. It’s not unusual for young children to want to eat the same things day in day out and they will grow out of this eventually. In the meantime, offer subtle variations to their tried-and-tested favourites, introduce a new food once per week and let them try things from your plate.
  • Don’t feel that you can only offer your child traditional breakfast foods. You could make ‘breakfast pizzas’ from crumpets or pittas topped with cheese, tomato and ham, a cheese or ham sandwich or beans on toast. Many children dislike cereal and eggs, and mornings will become very stressful if you try to push these on your child.
  • At first, don’t worry about radically changing the way your family eats. Make small changes: buy semi-skimmed milk and reduced-fat cheese instead of full fat, swap white bread, pasta or rice for brown, eat one extra serving of fruit or vegetables each day. Over time, these changes will steadily improve the quality of your diet without anyone feeling deprived.
  • Many schools have banned children from taking in any snacks other than fruit. This can be a challenge if your child isn’t keen on fruit, but persevere as there is bound to be at least one variety that your child enjoys. Try dried fruit such as raisins or dried apricots, or even dried fruit bars or chews, which look just like sweets and cereal bars but are made with natural juice and contain no added sugar.
  • Most children love sausages and burgers, but it’s far healthier to make your own. Use pork mince, breadcrumbs and egg to make sausage patties and experiment by adding a little grated onion and herbs to your burger mix. Grill them or fry in a non-stick pan with a little olive oil, and serve them with oven-baked wedges, sweetcorn and tomato ketchup.
  • Just because you don’t add salt to your child’s food, don’t assume that they are well within the recommended guidelines. Processed foods are the worst offenders – and many seemingly healthy foods such as bread and breakfast cereals can be surprisingly high in sodium. Check the packaging before you buy and make sure that high-salt foods don’t feature in your child’s daily diet.
  • Banning unhealthy foods altogether often causes more problems further down the line. I’ve been to children’s parties where the only food available is fruit and crudities, and although such dedication to healthy eating is very noble, given half a chance these same children have a tendency to gorge themselves on junk food until they are sick – which is usually at another child’s party! It’s far more helpful to teach your child that there’s no such thing as good or bad foods – provided that they are only eaten in moderation.
  • Young children often have an aversion to sandwiches, especially if they go soggy. You might find they are happier with squares, triangles or fingers of bread, a slice of ham or turkey and some chopped cucumber and sweetcorn. You can wrap or pack each ingredient individually, so that your child can assemble their own sandwich or eat each ingredient separately.
  • Don’t put yourself under too much pressure to eat healthily and exercise day in day out. As long as you observe the 80/20 rule – eat well and exercise for 80 per cent of the time – it doesn’t matter if you allow your family the occasional treat or lazy weekend every once in a while.
  • Keeping fit and active does take effort, and sometimes you will be tempted to give it up, eat what you like and relax on the sofa. If you can feel your reserve starting to slip, remind yourself of everything that you have achieved and how much better you and your family look and feel as a result. Focus on your achievements and think about your healthy future together and you should feel your motivation beginning to return.
  • Many children enjoy going outside in wet weather, and you’ll have no excuse to stay indoors if you go shopping for some suitable wet weather clothes. Look for lightweight raincoats, wellies, rain hats and umbrellas – your child is less likely to complain about walking to school in the rain if they’ve got special clothes to keep them warm and dry.
  • Setting new goals for yourself and your family will help you to stay motivated. Signing up for a fun run is a great way to keep adults and older children interested, while younger children will respond well to winning awards or moving up to a more advanced class.
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