Keeping Kids Active in Winter
When the snow is piled high and the temperature hovers below freezing, it’s often a challenge for parents to pry their children away from the computer or the TV and get them to engage in physical exercise.
With an epidemic of childhood obesity—which has doubled in the last 30 years—it’s more important than ever for parents to get their children moving during the winter months and help them make healthier food choices.
The American Heart Association recommends children over the age of 2 have 30 minutes of moderate physical activity every day – which can even be broken up into 15 minute or 10 minute intervals throughout the day.
Here are some tips to keep your kids active this winter:
- Exercise together as a family - whether that is skiing, sledding, snow shoeing, ice skating, or walking. Even shoveling the snow can be a good workout.
- Take it indoors - there are plenty of indoor activities that are great for the winter months. Jumping rope is a lot of fun and can be done indoors. Or go to an indoor pool at your community center or local gym. If you've already got a Wii, play the active games like tennis to get moving.
- Enroll children in winter sports programs. Many towns and cities offer basketball leagues, indoor soccer, and hockey for elementary - and middle school-age children.
- Dance, dance, dance - encourage your children to dance to music. Crank it up and get the whole family moving.
- Set the example - you can't tell your kids to go out and be active if you're snuggled up on the couch. Research has found a high correlation between the activity level of parents and their children. Being a healthy role model is important.
- "Unplug" your kids - limit TV and computer time ideally to no more than two hours a day.
- Make healthy eating a habit - take an active role in what kids eat and drink. Put out fruits and vegetables so kids can choose healthy snacks. Serve water or low-fat milk instead of soda. Get them involved in preparing meals and teach them about how to make healthy food choices.
Harvard Vanguard Medical Associates provides pediatric care at its offices located in Boston, Braintree, Burlington, Cambridge, Chelmsford, Concord, Harvard, Medford, Peabody, Quincy, Somerville, Watertown, Wellesley, and West Roxbury.
