Get up and get moving!

How to get the whole family active

Summer is here, and for many the warmer weather is an invitation to enjoy the great outdoors and a reminder to get more active.

Sadly, it is not news that obesity has grown into a major health concern for all age groups. According to the Family Guide to Physical Activity for Children, more than half of our country’s children are not active enough for healthy growth and development. Research has found, for example, a relationship between the number of hours spent in sedentary behaviours such as watching television or playing video games and increased body weight.

Poor eating habits have also been identified as a cause of rising obesity. Many kids eat too much convenience, junk, or fast foods which are high in fat and calories and contain and low in nutrients, vitamins, and minerals.

Studies have shown that a lack of physical activity coupled with poor eating habits can be a major contributor to weight gain and obesity, which contributes to the development of many life-threatening conditions like type 2 diabetes and cardiovascular disease. About 25% of Canadian children are considered obese. A study which examined the body mass index of Canadian children from 1981 to 1996 determined that the number of children considered to be obese tripled during that time period.

Be a healthy role model for your children

The good news is that it is never too late to begin teaching your children that physical activity is important and can be a fun part of their daily routine. The best way to start is to be a good role model yourself. Scientists recommend getting at least 60 minutes of physical activity daily to stay healthy.

For some parents, the thought of cramming even a modest amount of exercise into an already busy day spent getting kids out the door to school, going to work, and chauffeuring children between activities can seem daunting. Yet even 10 minutes of physical activity at a time — walking the kids to school, vacuuming the house — can add up during the day.

The benefits are many: physical activity burns calories, increases weight loss, builds strong bones and muscles, tones the body, and strengthens the heart. When done together as a family, it’s a great opportunity to connect with each other and decompress from the day’s stresses. Engaging your children in physical activities such as skiing, walking, hiking, swimming, and bicycling gets everyone up and off the couch or away from the computer to enjoy the great outdoors.

Set realistic fitness goals

If you have memories of being a star athlete on your high school football or basketball team, you may want your children to follow in your footsteps. Playing organized sports is a great way to stay in shape, but children need to know that is just one way to stay active. Not all children, or adults for that matter, enjoy competitive sports.

If you or your children are currently not very active, start off slowly. The goal is to work your way up to at least an hour a day of activity. You could begin by walking together from your house to the nearest park for 15 to 20 minutes 3 times a week, and build from there.

Tips on getting your family fit and active

The following suggestions can help you encourage and motivate the whole family as you all learn to change your behaviours and adopt a more active and healthy lifestyle.

• Set a goal to increase the time your family currently spends on physical activity by a total of at least 30 minutes more per day. This should include a mix of moderate activities (such as walking, skating, biking, swimming and playing outdoors) and more vigorous activities (such as running and soccer).
• If your children’s love of computer games and television has them pleading to watch just one more show before heading outside, consider negotiating a “black out” time when all computers and televisions in the house must be off.
• Get all family members to suggest at least one activity you can all participate in. If children feel included in the process, they will be motivated to keep active.
• Choose a variety of different activities to accommodate every season and stave off boredom.
• Encourage good safety habits by making sure everyone wears the appropriate protective equipment, such as helmets for bicycling.
• Offer praise and feedback. Recognize the steps your child has taken to be active every day. Reward new behaviours and celebrate your family’s successes when meeting your fitness goals.
• Re-evaluate your fitness goals regularly together as a family.

Suggestions for family activities

Health Canada’s Family Guide to Physical Activity for Children suggests a number of physical activities you can participate in as a family year-round:

• Walk your children to school
• Go for a walk after supper
• Put on some music and dance with your children
• Walk the dog and let the children help
• Go to the neighbourhood playground and help your children to climb and swing
• Play hide and seek
• Go on a treasure hunt
• Go skating, swimming or skiing with your children
• Let the children help you rake the leaves and make a game of it

Remember, it takes time for new behaviours to become good habits. When you commit to making physical activity a fun and regular part of your whole family’s routine, you are teaching your children to create good habits make choices that promote a healthy lifestyle now and throughout their adult lives.

Francy Pillo-Blocka, RD, is a registered dietitian. She is director, corporate development and director of the Specialty Food Shop at The Hospital For Sick Children.

	OBESITY Being overweight.

	TYPE 2 DIABETES A form of diabetes that usually develops as people age, and can often be managed through changes in diet and lifestyle. Type 2 is occurring increasingly often in teens, and even young children. The pancreas does not produce all the insulin his body needs, or else it is not properly using the insulin he has.

	BODY MASS INDEX A figure that is calculated by dividing a person's weight in kilograms by the square of their height in metres. This information can be compared to standard charts to see if the person's weight falls into the healthy range for their height. For children, the healthy range varies with age. Abbreviated BMI.

	DIETITIAN A health care professional who is trained to give reliable, evidence-based advice on diet, food, and nutrition. In order to practice, registered dietitians complete a bachelor's degree in food and nutrition, together with practical training in a hospital or in the community. Some dietitians also have a master's or doctoral degree. A Registered Dietitian (RD) is a member of a provincial regulatory body. The terms "Dietitian," "Professional Dietitian," and "Registered Dietitian" are protected by law.