Get Moving-Physical Activity for the Family

Movement

The recommendation is at least one hour of movement each and every day for children and adults alike. Both physical and mental health are improved by movement. Being out in nature daily improves physical and mental health. Exercising out in nature is the best but if nature is not cooperating figure out a way to exercise inside. 

Especially children with ADHD or other behavior issues benefit from regular movement. Exercise is a coping strategy for dealing with stress. It helps with mood regulation.

Most children are natural movers. Allow for this in their day. Avoid scolding for movement. If the movement is troublesome, address the need to move and find an alternative.  For example “well I see you would like to play basketball. I am not OK with you bouncing the ball off the kitchen wall. But you can go out to the hoop. Just stay where I can see you and I will join you when I finish this.”

Unless the weather is terrible, get out in it. Layer the kids up. Put on rain gear and arm them with an umbrella and send them out to puddle jump. 

For the event of truly bad weather, set up a room or a basement that can accommodate movement. Have mats or courses where they can play. Inside basketball hoops on the back of mudroom doors, may provide a safe place for the activity. Allow an outlet where exercise is encouraged but children also know where and when they can play.

Some children are innately more calm and sedentary. At first this may seem great. They are less likely to be disruptive.  But every child needs to move. Discourage screen time. Encourage hands on toys and activities that encourage movement. 

With young children, get outside often. Seek playgrounds and trails. Get out in nature. Give them a ball to throw and kick and roll on. Bikes and scooters may be encouraged with helmets and close supervision. 

Be a good role model. You are not just the chauffeur. Parents need to move too. At their practice, walk the field. Plan family hikes or bike rides.

Most kids love water play. Start swim lessons early. Swim across the pool or lake together with appropriate flotation devices as needed. Swimming should never be unattended. Paddle sports may be introduced early school age depending on your child’s coordination. Swim lifejackets should be warn for any kayaking or paddleboard whether in a shared device or their own but should not be a substitute for learning to swim.

Some families enjoy team sports. These can be started from preschool age. Other families wish to avoid competitive sports and enjoy activities such as hiking, biking or kayaking as a family. Helmut for biking or skating should be introduced from the beginning so it becomes habitual.

If your child shows specific aptitude at a young age for a particular activity that is exciting and fantastic. But continue to broaden their experiences. Provide a variety of activities so they don't burn out or get overuse injuries from repetitive activities at too early an age. 

Yoga is great at all ages. Physical benefits are strengthening, balance, agility and coordination. Yoga is also a meditative practice that reduces stress and assists emotional regulation.

Toddlers often enjoy getting down on the mat and playing with the different movements and poses. There are some in person classes designed for kids. There are also plenty of yoga videos or streaming services. Kundalini yoga has dancing and less precise poses and may be a great place to start. Put on a Kundalini yoga video or share your own sequence with your child. Choose a natural mat such as a Bamboo yoga or tumble mat.

Most children enjoy dance. Just turning on music and moving is great exercise. Dance in the kitchen during meal prep. Show each other moves. Take it to the yard for bigger twirls and moves. They may enjoy tumbling and cartwheeling in the yard. 

Encourage physical activity. Monitor for safety. Wear appropriate gear. Make it fun and enjoyable.

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