Fitness Is a Family Affair
With rates of overweight children climbing (and their health declining), you need to work on your offense now, before your family is out of the game. Just as you are your children's food coach (and homework marshal, personal counselor, and everything else!), you're also their fitness coach. Here are some ways to coach that dream team to the fitness championships — for life!
Physical activity is everyone's best offense against overweight and obesity, and the earlier you start, the better. The more active your kids are, the more their bodies use up the foods they eat for energy, rather than storing it away as fat. Plus, physical activity strengthens the heart (it's a muscle, too!) and reduces children's risk of developing heart disease and high blood pressure. Not to mention that they'll be building and toning muscle — which not only improves appearance but boosts metabolism as well. And your kids will be increasing the strength of their bones during the peak time for bone-building — which means they'll have strong, healthy bones for a lifetime.
Active kids become active adults, so get them started on their fit lives today. Here are Shaq's top-ten tips for effective family-fitness coaching:
Show 'Em How It's Done
If you're lying on the couch flipping channels while lecturing your kids on the virtues of physical activity — you're missing the basket! Kids learn by example, so make sure you are setting a good one. That means it's time to lace up those sneakers and get out there! Also, if you're constantly complaining that your feet hurt or that you're too tired to exercise, your kids will too. Stop making excuses, and jump start your own active lifestyle today!
Home Advantage
If there's nowhere for them to exercise, you can't really blame your kids for not doing it. Create an active environment both in and around your home. For example, put up a basketball hoop in the backyard or driveway if there's room. Kids love biking, so make sure they have safe bikes to ride (and helmets) — buy used if new is too expensive. Inside, create an area where your kids can play when they can't go outside; even if your home isn't very big, make sure there's at least some clear floor space for them. Put up pictures of your family doing fun, outdoorsy activities, so your kids see these regularly and remember these times fondly…they'll be begging to do them again!
Put the Action Back in Activity
Every family outing doesn't have to be to a restaurant! Head to the park for a picnic and leave extra time for an invigorating hike or a family relay race. Kids enjoy running around looking for clues on scavenger hunts, too — and older kids who may be "too cool" to hunt for clues can participate by organizing the hunt. Also, have your kids invite friends along if they think chillin' with their mom and dad is lame.
Point System
Did your parents make you do chores to earn your allowance? Set up a similar system of activity "points" in your home — have your kids earn their regular allowance by completing a pre-set amount of activity. You can base their required activity points on their age or fitness level to make it fair. If you don't have allowances in your house, points can win kids other special privileges, like having a sleepover with friends or watching a favorite TV show.
Cut the Cord
Speaking of TV — keep it off as much as possible. Children and teens (and parents too!) have a tendency to get glued to the tube, which keeps them off their feet. If you can, set up your home so that the TV isn't front-and-center in the living room. And definitely don't put a TV or DVD player in your kids' rooms, or they'll be out of the game for good! If your children are video-gamers, try Dance Dance Revolution or other games where the player has to jump around — and make sure there's enough room for your kids to actually do the moves.
Go for the Goal!
Sit down with your kids and come up with specific fitness goals together. They don't have to be complicated or particularly difficult; for instance, being able to run a block without stopping might be a good starting goal for some kids. (See the President's Physical Fitness Test to get benchmarks for your child's age.) Ask your kids what they'd like to achieve. Do they have something specific in mind? It's more exciting to work toward a concrete goal.
Let the Players Talk
Ask your kids what they'd like to do for activity — and find a way to make it happen. If swimming ranks high on your child's list, for example, he or she might like to sign up for lessons at the local community center. Maybe your son or daughter enjoys playing basketball or other sports — have him or her try out for a league or participate in your town's rec program. Perhaps your child doesn't even like sports and would rather take a dance or gymnastics class. Any type of activity is fine — just never force your children to participate in a sport or other activity because you want them to, or they will come to resent it. Also, never use exercise as a punishment. That's just a surefire way to get them to hate it.
Take a Breather
If your child can't even shoot an air ball — relax! He or she can still be physically active. Keep in mind that the goal is for your kids to move more — and to enjoy the process, so they'll actually want to keep moving. They don't have to improve their skills or become competitive players — they don't even have to follow all the rules! As long as they are moving and having fun, the score's in their favor!
Don't Be a Rookie
If you want your kids interested in fitness for health, get to know something about it yourself. Study up on what interests the kids: If you grew up on stickball but your child wants to join the lacrosse team (huh?!), get ready to learn the rules of a new sport. If you want to help your kids become active (and maybe even coach that lacrosse team), you'll need to know what you're doing.
Quality Time
The family that works out together gets fit together! Get your kids excited about exercise by doing it with them. Shoot some hoops or play catch before dinner and on the weekends. They'll love the activities, but they'll be even happier spending time with you!
It Takes Only 25 Minutes!
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Photograph © American Broadcasting Companies, Inc.