An exciting new program for pre-teens and teens is launching in September. “Every Body Moves” is an after-school fitness program for young people (aged 11-15) who don’t necessarily fit the mould of the “traditional” athlete. They may struggle with weight issues and/or feel lost in the shuffle when it comes to team sports. For more information, visit www.everybodymoves.ca.
The following is a guest post from the Every Body Moves creator, Mike Howard.
I had the pleasure of presenting at the Vancouver Wellness Show. I laid out what I believe to be the most effective ways to get children active and healthy.
They are as follows:
1. Be an Active Role Model
“Don’t worry that children never listen to you. Worry that they are always watching you.“ – Robert Fulghum
•It would be folly to think we can have active and healthy children if we aren’t making this a priority ourselves.
•If you aren’t active, work on becoming so. Children will watch you and emulate you.
2. Make it FUN-Based
•Don’t “force” physical activity or make it a “have to”. Make it about enjoyment, and zest for life.
•Focus on the effort, the journey – teach them how to relish the process.
•Incorporate active games into your daily routine
–Follow the leader
–Simon says
–Tag variations
3. Start Early – VERY Early
•Stay active when your child is in the womb – play with your child from the day they are born.
•Children have both critical and sensitive periods of development when activity and play are essential.
•It’s never too late!
4. Let them be Part of the Process
•Children feel empowered when they feel like they are included.
•When possible include them in:
–Shopping decisions – ask them to help pick healthy foods
–Meal preparation – let them stir/mix/add to meals
–Taste testing
–Outdoor active work
5. Educate Them
•There is a very distinct difference between educating and preaching.
•Use every opportunity you can to educate such as:
–Which foods are nutritious and which one’s are not
–Where food comes from
–Why exercise is good for us
–Talk about positive body image
•Part of educating them is planting seeds to get them to think for themselves and empower them to make good decisions.
6. Practice The “5,2,1,0 Method”
5 servings of vegetables and fruits/day
2 Hours or less of screen time
1 Hour of physical activity per day (minimum)
0 Sweetened beverages
(Source: Childhood Obesity Foundation)
7. Pack a Healthy Lunch Daily
•Ensures that they will eat healthily while at school
•Not only for school days!
•Even if they are out for extended periods
Healthy lunches might include:
–sandwiches on whole grain bread, pita, wrap.
–Hearty soup/chilies
–Sushi
•And/or lots of small snacks:
–Cheese/whole grain crackers
–Trail mix (nut alternatives)
–Plain yogurt with fruit
–Veggies
–Hard boiled eggs
8. Maximize Indoor Time
•Commercial challenge – see how many push-ups/jumping jacks you can do or how long you can hold a plank.
•Active video games (wii Fit)
•Home obstacle course
•Twister
•Pillow fight
•Flip the bear
•Agility challenge
9. Eat Meals at Home
•Benefits of eating meals at home:
–Generally healthier
–Promotes family communication and bonding
–Model good manners (see #1)
–Prevents destructive behaviours
–Promotes better academic performance
10. Relax!Don’t Go Overboard with Healthy Living
•Don’t be a “food Nazi”.
•It’s ok to indulge in less-than healthy foods
•Try not to “ban” or “demonize” any one food
•Insisting on only organic foods
•Over-scheduling sporting activities
•Playing only one sport excessively
•Forcing kids to finish everything on their plate
Final Thoughts
It takes a proverbial village to raise a healthy child. It starts in the home but schools, all levels of government and food corporations need to band together to reverse the childhood obesity trend. For questions about how to get your child or family fit, please contact me.
Mike Howard has been actively involved in the fitness industry since 1996, helping people achieve phenomenal health. He specializes in youth fitness – from elite athletes to those with weight issues or special needs. He is a certified personal trainer and certified youth fitness specialist through the International Youth Conditioning Association.
In addition to personal training and coaching youth, Mike is an accomplished fitness writer with over 350 articles to his credit.
As a father of two, Mike has first-hand experience in the challenges of raising healthy children. A lifelong passion for sports, exercise and nutrition as well as a strong desire for helping others keeps him inspired to reclaim a physical culture in youth.
ann gibbon says
This is an excellent idea for kids (like one of mine) who shy away from the often uber-competitive world of school sports. As parents, we know their fitness and health are closely linked so I’m delighted to see Mr. Howard make this option available. I really like his philosophy and approach, and I’ll be signing up!