These days that might be tougher than finding a TV commercial that’s not politically motivated. For millions of kids the idea of putting down video game controls and picking up a bike to ride is a foreign concept.
This, despite the fact that the federal government recently announced new fitness recommendations for all Americans. The guidelines stipulate at least 60 minutes a day of moderate or vigorous activity for children ages 6 to 17. Federal officials also noted that parents should be creating opportunities for their children to be physically active and encouraging them to consistently participate in those activities.
Fitness experts don’t suggest that you have your children participate in the same exercises you do. Rather, they recommend you introduce intermittent exercises into your child’s daily routine. For example, to get in the recommended 60 minutes a day of moderate or vigorous activity, children can walk to school and back (20 minutes), play ball or ride a bike after school (20 minutes), play tag on the playground (10 minutes) and take a walk with the rest of the family after dinner (10 minutes).
Older children should be getting in 60 minutes of daily aerobic activity and also participate in bone- and muscle-strengthening activities such as push-ups and sit-ups. As your children age consider introducing them to exercises that include light weights. You might consider visiting a local gym together or enrolling in an aerobics class together. Biking and swimming are also excellent aerobic activities that can be done as a family.
If your child is resistant to taking an aerobics class with you or has no interest in a game of hoops you could consider putting him or her to work. Fitness experts say “heavy” gardening (defined as continuous digging or hoeing), brisk raking of leaves, aggressive scrubbing or cleaning of floors all qualify as moderate physical activity and fulfill the government’s physical fitness recommendations.
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