We need to create a ‘want’ in children to be physically active. This applies to us as adults as well! We are all stake holders in developing the need to move. By ‘moving’ we improve our own health and encourage others both around us and in the wider community, to engage in healthy physical activity.

It all starts in the home … we encourage parents and/or carers to get directly involved with their children. Participate together in healthy lifestyle practices in the home. Role model by example. Walk together, bike ride together, play together … chasey, frizbee, soccer in the parks, tennis, beach fun; dance together. There are so many enjoyable physical activities in which to participate. Don’t let the ‘not ideal’ weather or other excuses be a deterrent! Check out our Sit-ercise Play and Fit Ball Play Resources for a plethora of ideas that lend themselves to being performed in small spaces, indoors or outdoors.

Monitor your children’s ‘passive’ activity or sedentary behaviour (sitting or lying down when awake) – such as ‘screen time’ (TV, computers, iPads, Xbox, and other electronic media devices), reading or listening to music on an electronic device, talking on a mobile phone. These electronic devices are not ‘cyber’ baby-sitters, and can become undesirable addictive habits! In fact, lengthy periods of engaging in passive activity can increase the risk of chronic diseases and obesity. Limit this passive activity to no more than 2 hours a day.

The Australian Guidelines for Physical Activity and Sedentary Behaviour for Children ages 5-12 recommend that children are physically active for at least one hour every day. Don’t forget about the importance of ‘incidental’ physical activity – doing those domestic chores such as taking out the garbage, sweeping the deck, mowing the lawn, raking up the leaves, gardening, bringing in the groceries, doing the laundry, vacuuming the carpets, climbing stairs, and other daily task that are beneficial to your health. So in reality … physical activity can be accumulated throughout the day. Even three 10-minute bouts of physical activity are almost as beneficial as 60 minutes of moderate to vigorous physical activity each day.

 

 

So what is ‘moderate to vigorous’ physical activity? Experts generally categorise physical activity into light, moderate and vigorous based on the amount of energy or effort a person expends in performing the activity. A simple way of measuring the intensity at which a person is performing an activity is the ‘Talk Test’. You should be able to sing while doing a light level of physical activity; carry on a conversation while being moderately physically active, but become breathless - begin puffing, huffing, and sweating - while being vigorously active.

Here are 10 ‘Catch a Moment to Move’ Ideas to get you and yours moving:

1. During TV Commericals – dance, run around the house, walk up and down the stairs, perform sit-ups, or skip with a jump rope.
2. Walk or bike to school or work, and on family outings.
3. Park the car further away from the shopping centre entrance.
4. Walk the dog; walk and talk with a family member or a friend.
5. Dance while listening to music.
6. Clean and tidy the house indoors and outdoors.
7. Swim at the beach, body surf or board surf, kayak, play games in the pool.
8. Jump on the trampoline.
9. Fly a kite, throw a frisbee with a friend, kick a soccer or football at the neighbourhood park or school oval
10. Climb and hang on the playground equipment.

Refer to Australia’s Physical Activity and Sedentary Behaviour Guidelines for Children 5-12 years (2-14), www.health.gov.au/paguidelines