Get Moving With Your Family

Feeling exhausted at the end of the day? How about the kids…do they just want to watch TV? Physical activity helps you feel better right away, no matter what kind you choose. Moving muscles and making your heart beat faster can help you feel better and reduce stress. It can give you more energy and improve your sleep and focus. Staying active over time helps you maintain a healthy weight. It also protects you from heart disease, diabetes, high blood pressure, stroke and osteoporosis (weak bones).

And, there’s more! Kids who are active often do better in school. Establishing an active lifestyle can help your family live longer, healthier lives. How much activity do kids need? Kids should get one hour or more of physical activity every day. This can be spread out in periods of 10–15 minutes. Physical activity can be moderate or vigorous. Kids should do vigorous activities at least three days each week. (Physical Activity Guidelines for Americans)

What is moderate activity? Games and sports that are similar to fast walking, hopscotch, kickball, playground play, four-square, bike riding or Frisbee. Games and sports that are more intense and make you sweat, like swimming basketball, jumping rope, running, soccer or aerobic dancing are good examples of vigorous activity. Make sure that your children have opportunities for active play after school on most days of the week. This can be in your yard, at a playground, or in sports and recreation programs.

Don’t forget that adults need to stay active, too! Be a good role model by getting regular physical activity yourself. Adults should try to do at least two hours and 30 minutes of moderate activity or one hour and 15 minutes of vigorous activity each week. Show your kids that you enjoy being active and chances are they will follow your lead.

When thinking about ways to be more active, make sure to choose activities that are right for you and your family. This means getting to know what resources are available in your community and selecting activities that are safe and appropriate for your children’s ages. Most importantly, find ways to incorporate more activity into your daily routine. Here are some tips to get you started:

Walk whenever possible
– Walk (or bike!) whenever you can.
– Take the stairs instead of the escalator or elevator.
– Go up hills instead of around them.
Move more in your home and neighborhood
– Involve kids in active chores, like putting away groceries or sweeping the house.
– Do yard work. Get your children to help rake, weed, or plant at home or at a park in your neighborhood.
Play with your kids after school
– Play a game of catch or tag after school, or help your child practice their favorite sport.
– Play a round of Simon Says with your kids.
– Go for a swim at your Y or community pool.
Plan active family weekends
– Head to a nearby park for a family game of Frisbee or Wiffleball. If there’s a good breeze, bring a kite with you!
– Pack a healthy picnic and go on an adventure. Check out local spots nearby, including national parks and recreation areas. Go to www.nps.gov/findapark/index.htm to find sites near you.

The YMCA of the Brandywine Valley offers a wide range of physical activities for kids and families to do together. To learn more, visit www.ymcabwv.org or any of its branches: Brandywine YMCA, Kennett Area YMCA, Jennersville YMCA, West Chester Area YMCA, Octorara Program Center, or the Oscar Lasko Youth Program Center.