Build in Family Activity Time

May 2011

Build activity into family schedules for good health
Studies show kids should get at least an hour of activity every day

Contact: Colleen Pulvermacher, (608) 637-5276, colleen.pulvermacher@ces.uwex.edu or Rosamaria Martinez, (414) 256-4680, rosamaria.martinez@ces.wex.edu

Milwaukee, Wis.— How can families find time for healthy physical activity in the midst of their hectic schedules?

According to “Let’s Move!” a federal initiative dedicated to solving the challenge of childhood obesity (http://www.letsmove.gov/), studies show that youth whose families support them in healthy activities are more likely to exercise.

The 2008 Physical Activity Guidelines for Americans indicates that children should get 60 minutes of moderate to vigorous play activity every day. (http://www.health.gov/paguidelines/guidelines/default.aspx)

“That may sound like a lot, given families’ hectic schedules, but keep in mind it doesn’t have to occur all at once,” says Colleen Pulvermacher, UW-Cooperative Extension 4-H Youth Development Educator in Vernon County. “Being active throughout the day adds up.”

Pulvermacher also reminds parents that getting enough sleep is as important as exercise. A recent study found that with each extra hour of sleep, the risk of a child being overweight or obese dropped by nine percent (http://www.surgeongeneral.gov/obesityprevention/parents.html).

How can famillies start including at least an hour of physical activity into their daily routine? “Consider having a family meeting to plan one activity for the week and build up a list of activities over time,” says Pulvermacher. “This would be a good leadership development task for older youth when paired with younger siblings.”

Pulvermacher suggests some creative family activities to get the ball rolling:

–Clean the garage or shed as a family project. As a reward for your hard work, break out long-forgotten toys—balls, frisbees, jump rope, pogo sticks, hula hoops–and enjoy some active fun with your family.

–Build a kite (http://familyfun.go.com/crafts/the-easiest-kite-ever-675171/)  or purchase one, and catch a breeze.

–Have a family discussion, asking each member of the family about their favorite physical activity or toy and why. And don’t forget to ask grandma and grandpa.

–Encourage children to try a new physical activity, regardless of their athletic ability.

–Limit screen time (TV, iPods, blackberries, etc.) and keep the TV out of children’s bedrooms.

–Consider walking to locations you frequent (grocery store, convenience store, chuch, synogogue, local restaurant, or library).

–Wash the car by hand as a family and offer to do the same for an elderly neighbor.

–No pets to walk? Offer to walk your neighbor’s dog or volunteer to walk dogs at the humane society. After your walk, give the pooch a bath.

–Make a new house rule: No sitting on the couch during television commercials.

–Dance together. Let everyone choose a song they love. You may learn a few new dance steps!  

–Invite the neighbors over for backyard games—anything from dodge ball to croquet.

–Plan a picnic followed by a hike, searching for interesting rocks, leaves and insects. For parks in your county, check http://dnr.wi.gov/org/land/parks/partners/coparks.html

–Find a cause you believe in (for example, Alzheimer’s or cancer research) and search the Internet for fundraising walks and fun runs to participate in as a family.

“Incorporating family physical activity into your life doesn’t have to cost a lot of money, and can be done at your own pace with activities that are already on your to-do list,” says Pulvermacher. “You may find family relationships strengthened as you have fun together.”  

Pulvermacher says that teens may initially roll their eyes at the new activities, but parents’ persistence will win out. “Give teens leadership over planning the activity and tell them, ‘It won’t be the same without you.’”

Be flexible, and keep the emphasis on fun and enjoyment. It won’t take long before the entire family will reap benefits from being physically active.

For more information about the importance of good nutrition and physical activity, contact your local UW-Extension office – Rosamaria Martinez, (414) 256-4680, rosamaria.martinez@ces.uwex.edu