It feels like only yesterday that we were unpacking the school jumpers for winter. Now that spring is drawing to a close and the summer season is officially upon us, we’re gearing up for our kids’ longest school holiday of the year.
While most parents enjoy the low-key family-bonding time that school holidays can bring, there are also worries around keeping our kids active and engaged. This is particularly challenging if we work from home or have other responsibilities that can’t be put off for six weeks. And no one likes to see their kids in front of screens for hours on end.
Luckily, there are plenty of fantastic ideas to get kids active and away from their screens these Christmas holidays.
Why do we want our kids to get active?
Many studies have been conducted around the world to better understand the importance of getting kids active. And the likely benefits are extensive and wide-ranging. Research has shown that physical activity can improve mental health, may reduce anxiety, increase resilience and improve wellbeing and is associated with increased self-concept and self-worth in children and adolescents.
It’s also, of course, about filling their days with more of the good stuff to crowd out the bad stuff. And more movement means less screen time and sedentary behaviour.
What does it mean to get active?
According to Australia’s physical activity and sedentary behaviour guidelines, children and young people aged five to 17 years should be doing at least 60 minutes of moderate to vigorous physical activity that makes the heart beat faster every day. (Keep in mind this doesn’t have to be all at once.) At least three days per week, they should include vigorous activities that strengthen muscle and bone in that 60-minute block. This ensures they’re getting the strength and fitness they need for their best health and wellbeing.
Fun ways to get kids active
If you have a child who isn’t naturally active, it can sometimes be difficult to get them active. But ensuring it’s fun is one of the best ways to do just that.
Follow their lead
Physical activity for kids, particularly younger children, doesn’t have to be formal or organised. Give them the option to walk, run or ride their bike or scooter around the block. If you’re too busy running Christmas errands or heading to work while they spend the day in vacation care, carve out some time at the start or end of your day to do this. Alternatively, park a bit further away from their care centre and use that time to fit in their exercise (it will get you moving too!).
Make it fun
Think like Bandit Heeler and bring a sense of playfulness to physical activity – your kids may not even realise they’re doing it. Set them a challenge of skipping to your destination, hopping or walking backwards. Pretend to wind them up and set them off like a toy. Grab an imaginary remote and let them speed off like a race car.
Play games inspired by their favourite characters
If your kids are whining to watch their favourite TV show or movies, try bringing the characters to life with some action-packed roleplays. They could be Spider-Man trying to chase down the baddies, a couple of Minions going on adventures, or Rapunzel leaving her tower to find the floating lights. Step into their world and let their imaginations carry the game.
Host a dance party
Who doesn’t love a boogie to unwind at the end of the day or to get you excited for the day ahead? Turn up their favourite music or pop on some age-appropriate music videos and encourage the whole family to shimmy and shake.
Plan a scavenger hunt
This can take on many variations, depending on the ages of your children. Perhaps a quick race around the house to find some ‘treasure’ will suffice, or you could hide a series of clues to get them running, reaching high and crouching low. Your children might love the challenge of a nature scavenger hunt, where they set off armed with a checklist and bucket, to tick off or collect items such as an interesting-shaped rock or a stick that looks like Stick Man.
Tire them out with an obstacle course
If the summer storms have you stuck inside, an obstacle course is an easy way to get kids moving. Inside, you can use obstacles like couch cushion mountains and dining chair mazes, while outside pool noodles and plants can become hazards to run around and jump over.
Embrace water play
If you’re lucky enough to live close to the beach, river, lake or local pool, then no doubt a sun-safe trip to get some respite from the summer heat will tick all the boxes. If not, try setting up a sprinkler in the yard, spray your hose on your trampoline or incorporate household objects like spray bottles into a game.
Double the benefits
If your kids are at the age where they love earning money, why not set them up with a list of house chores they can help with in exchange for some holiday spending coins? Think cleaning windows, helping in the garden or vacuuming the house. Win-win!
Incorporate technology
Screen time doesn’t have to be a negative thing – try incorporating it into your active time. There are many great children’s exercise instructors online and on YouTube – choose from kids yoga, dance tutorials and gymnastics classes.
Author: Di O’Malley – Founder and Managing Director of Young Minds Health and Development Network, and Counselling Psychologist.
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