Kids and Exercise

How to keep kids physically active

I was never great at exercise. During field day relays and track, I was always closer to the end than the forerunners. The only events I was ever remotely close to decent were obstacles courses where my short height was an advantage.

However the benefit I had during childhood was the ability to explore the outside without restraint. I climbed trees, I ate random plants (thinking back this is a scary thing), and was chased by geese after taunting them with plants. I climbed abandoned rocky waterfall features and licked nectar off of honeysuckles. I found wild raspberries and ate from mulberry bushes. Exercise was not scheduled nor was it a chore. It was incorporated in play, and we cultivated balance, stamina, immunity, and self preservation. As I look back at the things I did, it surprises me that I survived without any permanent injuries.

We live in a time where we worry about kids getting in trouble, getting lost, getting hurt, or even the reprimand we may receive for kids being left alone for an extended amount of time. The time where kids roam free seems to be gone, and frowned upon.

So how do the kids these days get the same physical exercise today? Kids have so many responsibilities which range from home work to social get togethers, and parents often are too busy with their duties (home, work, or other family members), it's difficult to be outside and physical for an extended amount of time on a daily basis. Kids have so many distractions they can find at home with internet, games, youtube, TV, and countless electronics. My own excuse is that when I do go out to let them be active, I have to tailor activities to my youngest (1yo), which leaves my older ones (5yo and 8yo) bored with lack of stimulation.

We tried many activities - soccer, nature programs, dance, karate... ultimately we settled on those that were convenient in location, and where the kids were able to enjoy the activity without considering it work. My older two kids both loved all these activities, but my ability to juggle multiple activities in various location with a 1yo at tow became something that was interfering with my sanity.

Soccer was fun - and both were able to enjoy it at the same time, but they both didn't seem to love it. When given the option of going, they could take it or leave it. Nature walks and discovery programs at Webb Mountain (http://webbmountaindiscoveryzone.com/) was amazing, but the distance in conjunction with the kid's age difference requiring different dates and times for meet up made it too difficult once my third child arrived. If it was closer and the timing worked out that is something I dearly wish I could've continued.

My wants were specific

-close distance (gives me the flexibility to go home with my youngest in between classes)

-active (for the kids to be able to run around and be active in a safe environment)

-convenient for the two elder kids (reduce fights, and something they can share experiences in)

-most importantly something they enjoy

Exercise is too often seen as a chore, and the last thing I wanted for the kids were to get a negative impression of exercise and being active. I wanted them to have fun and not consider it as a requirement for health. I didn't want to make it something that they dread, or something that needed to be coaxed.

We finally decided on two things they both enjoyed. Karate and Dance. My oldest son was obsessed with karate since the day he started (xfitma.com). He begged to go everyday, and for nearly a year now he has been going on average 4 days a week, and enjoys every moment of it. It didn't take long for my daughter, seeing her brother practice so often at home, to ask to join. My youngest, who is still too young to join, now will kick and punch on queue and cries when he is unable to go into the class. This is currently my oldest son's pride and joy. It has taught him perseverance, respect, and discipline. This has made him accountable and active. Even if he doesn't continue, I believe he has learned a valuable skill in terms of persistence and self confidence that will follow him for years to come.

My daughter on the other hand, loves Karate, but breathes Dance (monroedance.com). She has always been one to absorb the spotlight and had no fear of standing out. She would dance on the dance floor alone, with her whole heart and soul, and will continue for hours if I let her. Even prior to attending dance class she would improv her own movements with any music that happened to be playing. Dance class for her, has given her tools for her to self express and shine. The shiny costume was just the icing on the cake. Her obsession even sparked an interest in my oldest son to try acro (acrobatics), and continues even after aging out of the same class as my daughter. He also has a wonderful friend (with wonderful parents), who offered to take him to class when my schedule did not allow.

Karate and dance both have the obvious physical benefits and teaches structure and accountability to the kids. The most important thing that I have found is that they both love these classes, and don't see it as something to do for a healthy lifestyle. On occasion I may even use it as a threat when they don't behave during the week. ("You'll not going to Karate if you don't finish your homework!")

Many times the difficulty in being persistent with a lifestyle change or diet would be the negative association of that specific activity. The dread of going to the gym, the dread of being in a social setting where you can't find something to eat... Both my kids would fight me if I tried to bring them to an activity they did not enjoy, and I would end up bribing them to go. Which would only add stressors on both ends, and may even undo the benefits of the physical activity itself. If they don't enjoy it, not only will you be cultivating a possible lifetime negative association to being physically active, but they will not be getting the maximum (or maybe none) benefit of the activity itself.

If a child loves to climb, let them climb. If a child loves to run, let them run. If a child only likes to move with ringfit adventure on nintendo switch- let them do that. The most important thing is to incorporate physical activity without making it a chore. I fortunately, have the help of great instructors to help me which I fully utilize, but taking classes is not necessarily the answer for everyone. Kids with social anxiety can stay home and find something to keep them active. Make it something where being active an added benefit and not the sole purpose. It can be as simple as collecting twigs outside of different lengths. Throwing rocks into a nearby puddle. It doesn't need to be fancy, they don't even need to be out of breath, but make it a part of their routine to use their body in some way shape of form.

Personally, I do not like exercising in front of people (or really at all), but makes me accountable when other people are involved. Kickboxing started only because of an invitation from a friend, which helped me get my foot in the door. My immediate family all got an apple watch, which encourages (and gently pressures) me to be active. This lead to what is now monthly challenges with siblings from three different countries to try to challenge a mutual goal. If there is no fun factor to it, it becomes difficult to continue and easy to ignore. Whether it is a self-determined goal that motivates you or the scenery of a walk that encourages you- you need to find something other than the need to be physically active for health to truly get the maximum benefit from physical activities.

On a side note, my current motivation is growing pikmins (pikmin bloom on app store) by step counts. Simple.. yet very enticing.