In the United States childhood obesity is growing at an alarming rate. Some blame it on the video game culture. Others blame kids' addictions to fast food and junk food and along with our speed-driven lives.
These days schools are cutting down on recess and gym classes, eager to spend every possible minute on all-important academics. But to do well academically, to develop the entire person, one needs to balance sedentary work with activity. So often we think of exercise as an add-on, something we should do, like going to work with deadlines and drudgery. Such an attitude is hardly motivating for many children.
Instead, the key is to get kids, especially sedentary kids, up off the couch and moving without having them think it is exercise. What we really want is for kids to see exercise as play, you know, the good old-fashioned childhood kind.
For example, during the summer when I was a child, my brothers and I would spend all day running around outside, making forts, having water balloon fights, playing cowboys and Indians, and stopping only for Kool-Aid and lunch.
Inside activities
Let's dance, and let's dance when we clean, dance when we watch videos, dance when we do chores. Dance, whether it is rock-and-roll, free spontaneous movement with arms and legs all a-twitter, hip-hop moves-the form doesn't matter. The important thing is to get kids to move with joy and without judgment.
One dance variation is to have your kids (and you!) act like insects, birds, or animals whether one is a creeping crawling snake, a zipping humming bird, or a giant hopping kangaroo. Make dance be a part of your daily or weekly routine, and then it's not exercise, it's fun.
If your child is motivated by competition, create an exercise contest. Set up a chart on the refrigerator and have weekly workout sessions with goals. For example, completing three sets of exercises three times a week with a parent equals one extra video rental or a free pass to be excused from chores.
Have your child help create the goal and the reward. One parent I know wanted her child to be a reader. The mother linked the reading of books to the privilege (that's right, privilege) of renting videos. Initially her child balked, but when the mom was adamant, the child began reading in earnest and now she prefers reading to movies.
Learn yoga together. There are several great yoga tapes out now that allow parents and kids to learn together. Already practicing it? Teach your child some simple moves and plant the seeds to a lifelong habit.
Household projects are another way to build mobility into a child's day.
For example, let's say that you need your windows scrubbed. "Hire" your child with you clarifying what you expect from the job in terms of quality and timeline while setting up a payoff you agree with.
The payoffs I like best are those that are low to no cost and ideally a normal part of a child's life such as trips to the mall or park. Speaking of parks, Seattle has a multitude of parks, just begging to be explored.
Outdoor activities
Go to the park. Seward Park has a great walking trail and it is rarely crowded. You can see eagles and watch waterfront activities as you walk, jog, or bike.
For a great adventure, explore the upper forests. Take the road that winds from the north end of the park by the art studio to the top of the hill and stop at the first parking lot. Park the car and walk across the street where you will find a wonderful well-worn path with fabulous trees and a welcoming coolness, a great way to beat the summer heat.
Another Seward Park idea is to continue farther up the drive until you get to the amphitheater on your right. There is a gentle slopping hill there- perfect for rolling up and down. Or use the groomed grassy lawns to teach your child how to perform a cartwheel (you still remember, no?), have wheelbarrow races, or simply spin them around like airplanes.
Or, have your child bring a friend or two and create a mini Olympics with events such as the Walking on a Log contest, the Hopping on 1 Foot with One Hand Behind Your Back event, or the ever challenging Crab Walk. Stop at the Dollar Store and buy some ridiculously silly prizes to serve as medals, making sure everyone receives one for their efforts.
How about playing freeze tag or statue tag? Old? Yes, but to your kids they'll be new, and even more fun with you participating.
Finally, simply bring a soccer ball or an inexpensive playground ball to the park and kick it around. Tired of Seward Park? Walk down Lake Washington Boulevard and go swimming. Water play is great for building muscles, and, again, you can create contests such as hopping in water, swimming under water, etc.
The city's Bicycle Saturday along Lake Washington Boulevard is another perfect activity you and your child can enjoy, With nearly 3 miles of open road free of cars, there are a lot of ways to get around, whether you bike, jog, run, or skateboard it. Beacon Hill also offers a fine walking/biking trail along the median of Beacon Avenue South.
For those seeking an extra challenge, try walking the stairs. There are lots of hidden staircases that connect lower elevation neighborhoods to higher ones. Stair climbing is terrific exercise. For a quick snack along the way, snag some of the area's amazing blackberries that grow wild.
These are just a few ideas for getting your child off the couch and moving. Remember, a well-exercised child is a healthy, happier child: a child with self-discipline that can focus better on schoolwork, set personal goals, and persevere.
Next week school Smarts focuses on starting school on the right foot, whether your child is a first grader or a 16-year-old Running Start student beginning community college.
Have some input for Mary Sanford? Send her a letter, or e-mail, to editor@sdistrictjournal.com.[[In-content Ad]]
