The general recommendation for adults is 150 minutes per week of moderate to vigorous physical activity. For school kids, it is at least 60 minutes daily. This may sound unreachable for many, given other daily obligations. But, when done in a group, it’s more fun and manageable. And there’s no better group than your family.
Which Activities Are Best To Choose For Sports
Here’s what you can do to make physical activity (favorite) a family activity.
Walking
Walks are the easiest way to get your family moving. You don’t need any equipment, only some dedicated time—it can be in the morning or after dinner—and you are ready. Walking is a low-impact activity that activates the whole body. It promotes heart, bone, and muscle strength and health and helps you maintain body weight. Regular family walks also have emotional and mental benefits. They enable you to deepen and strengthen bonds with loved ones. Being outside also improves the mode and lowers the risks of anxiety and depression.
House Chores
Include your kids in house chores, encouraging them to clean their room or take part in tidying the house, like swiping the dust. When weather allows, motivate them to participate in backyard maintenance, like raking leaves or shoveling the snow.
Running
Once your kid stands on their own feet, prepare yourself for the endless running session, at least until they are 5-6 years old – that’s the period when they have already made friends and are more into playing with them. Still, that doesn’t mean you should not have time together, and it’s even better when it is a healthy hobby like running. Jogging with kids should be a fun activity rather than a task. You want your kids to enjoy and see it as part of play. The goal is to show kids your love for running. Remember, action speaks louder than words. When your kids see you wearing your running shoes, they are most likely to follow.
Dancing
Dancing may not be the physical activity parents consider when organizing play days with kids. But it should be on your list of options because of its benefits. It is a low-impact activity that moves your whole body and promotes flexibility. It also improves coordination, attention, and memory. Dance sessions are an excellent physical indoor activity, ideal for rainy days when everyone needs a mood boost – that’s what dancing does the best. YouTube is an inexhaustible source of inspiration for guided dance videos suitable for different ages and skill levels.
Water Sports
Head to the pool or, if you are among the fortunate ones who live near the beach, play water sports with kids. Teaching kids how to swim is a great way to incorporate a healthy habit that benefits their health and keeps your child safe from climate-sensitive diseases. From there, you can get them interested in other water sports like water polo or pool volleyball. Teach kids that following safety rules, especially when in open water, is as crucial as learning the rules in sports.
Tennis
Playing tennis promotes agility, coordination, and cardiovascular health while allowing everyone to engage at their own skill level. You can start with simple rallies or fun games, making it a light-hearted activity that fosters teamwork. Tennis also teaches valuable skills like discipline and sportsmanship. Many local parks and recreation centers offer family tennis lessons, making it easy to find instruction tailored to your family’s needs. Plus, playing together can strengthen family bonds while enjoying the fresh air!
How to Make a Physical Activity a Daily Routine
Every person is unique and has their own learning pace, but these three tips can ease incorporating physical activity in your household.
- It is all about how you present it—We often emphasize the competitive side of sports, where all participants focus on winning. However, it is critical to teach kids that physical activity is good for their health and, of course, fun. Start small, incorporating activities like walking or dancing, and based on your kids’ response, introduce other (more “demanding”) options.
- Show, not Tell—As we said, kids learn best by following their parents’ example. Instead of telling them about being physically active, show them by creating and following your exercise routine. Kids like to mimic their parents, so they can see that you are taking care of your body to pique their curiosity and desire to do the same.
- Make it a part of your weekly plans—Whatever you do, especially when it is a new activity, good results come from staying consistent. Sometimes, your kids will love it; other times, they will be bored or not in the mood for a planned activity. You should not force them, but it is critical not to lose track of your weekly sports schedules and stick to them as best you can.
Sports improve your health, and as a family activity, relationships with your loved ones. So, don’t waste time; invite your family members and plan a day full of fun activities.
