Children - getting them active

Around one-quarter of Australian children are either overweight or obese. Children with weight problems tend to become obese adults, so it is important to encourage physical activity in young people if they are to avoid obesity-related conditions (such as heart disease) later in life.

Trying to force your child to be physically active ‘because it’s good for them’ may not work. However, there is a range of things you can do to help your child enjoy an active life.

The benefits of physical activity
Some of the benefits of physical activity and exercise for children include:

• Cardiovascular fitness
• Healthy weight
• Improved posture
• Reduced blood cholesterol
• Better sleep
• Boosted self-esteem and confidence
• Improved concentration
• Reduced stress, depression and anxiety
• Enhanced social skills.

• Regularly participate in physical activity yourself.
• Allow your child to choose the type of activity they are interested in.
• Promote acceptance of different body shapes and ability levels.
• Reinforce the social benefits as well as the physical.
• Help your child develop skills and strategies for coping with different physical activity environments.
• Involve your child in physical activities around the home such as gardening or house cleaning.
• Walk short distances instead of taking the car.
• Take your child for regular walks around the neighbourhood. Babies and young children can be pushed along in prams – once they get older, encourage them to walk part of the way.
• Restrict television watching and other screen-based activities (for example, computer games) to less than two hours per day. Limit viewing to programs that family members specifically want to watch. When the program is finished, turn the television off.
• If your local neighbourhood does not provide safe, affordable access to physical activity opportunities, contact your local government authority and voice your concerns.

• Whenever possible, indulge your child’s interest in physical activity – for example, kick the ball with them when they ask.
• Show your child how to perform basic sporting skills, such as ball throwing, skipping and jumping. Research suggests that children whose basic skills are poor tend to avoid sports.
• Take them to the local playground and help them to use the equipment. Have a go yourself – slides and swings are fun, and you are likely to play for longer with your child if you are enjoying yourself too.
• Try out different sports in age-appropriate classes. Many activities have been adapted for toddlers, including gymnastics, football and dance.
• Make sure that some family outings are physically active. For example, you could go on bushwalks together.

• Fly a kite in the park or at the beach.
• Dance to favourite music.
• Ride bicycles along the river or use bike paths.
• Play a family game of table tennis.
• Swim and splash about at the local pool.
• Walk the dog.
• Throw a frisbee.
• Rollerskate, rollerblade or skateboard (insist that everyone wears appropriate safety equipment).
• Jump on a trampoline.

• Help them to practise their sport-specific skills.
• Attend as many matches as you can.
• Praise them for their efforts – whether they win, lose or draw.
• If possible, take them to professional matches so they can be inspired by watching their sporting heroes in action.

• Rug up and explore the outdoors on cold, wet days. Give your child the opportunity to see what places look like when not bathed in sunshine. For example, the beach in winter is definitely worth seeing.
• Splashing through puddles is fun. Put on gumboots and raincoats, and go puddle-jumping with your child.
• Many activities can be performed indoors such as swimming, trampolining, table tennis and cricket. Explore different options in your neighbourhood.
• Some sports, such as Australian Rules football, are traditionally played during the winter months.

• ‘Go for your life’ Infoline Tel. 1300 739 899
• Better Health Channel Activity Finder
• Local council
• Local sporting associations

• Set a good example for your children by being physically active yourself.
• Incorporate fun physical activities into family outings, such as frisbee throwing, bushwalking or flying a kite.
• Expose your child to as many different types of sports and physical activities as you can.

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