Keeping children active

As parents it can be difficult finding time to help keep them active and leading a heart healthy lifestyle. But with a little inspiration and enthusiasm it can be easier than you think.

Health experts recommend that all children and young people do a minimum of 60 minutes of moderate physical activity every day. It may sound a lot but don’t panic. Breaking it up throughout the day and making just a few small changes to your daily routine can see you chalking up those minutes in no time.

To maximise the health benefits, physical activity should get the heart rate going and increase your breathing rate. In doing so it can help maintain a healthy heart, strong muscles and bones, reducing the risk of developing coronary heart disease and other chronic diseases such as diabetes.

Around 30% of children in England are overweight or obese and in 2009 more than 28,000 young people in Great Britain had been diagnosed with diabetes - a risk factor for heart disease - showcasing just how important it is to get them moving more.

Taking part in regular physical activity can also help boost children’s confidence, reduce stress and body fat as well as creating more opportunities to make new friends. It almost sounds too good to be true but it’s not! And yet in 2008 nearly 70 per cent of boys and 76 per cent of girls aged between 2 and 15 were not exercising enough.

There are lots of simple ways to incorporate physical activity into your everyday life. Encouraging your children to skip the bus and walk to school is a quick and easy way to fit in some of that exercise time. Challenging your children to be more independent around the home by helping out with chores is another seamless way to get them on the move.  Before you know it factoring in 60 minutes of physical activity a day will be child’s play.

By setting children on the right path to leading a healthy lifestyle it can have lifelong benefits and help beat their risk of coronary heart disease in the future.

Top tips for getting your kids on the go: -

- Swap inactive activities for active ones

Walk your children to school or to the shops instead of driving them, watch TV without the remote, or park further away from the supermarket than you usually do.

- Lead by example

Make time each week to have fun and be active as a family. Enjoy a family day of activities in the great outdoors or go for a brisk walk together.

- Give your children lots of praise when they do something active

This will encourage them to have a positive outlook on physical activity.

- Find local activities

Find out if there are any sports clubs or fun activities in your local area your children can enjoy outside of school or at the weekend.

- Try something new

Encourage your children to try out a new sport like water polo or fencing – they may discover a hidden talent.

- Play together

Play games with your children like hide and seek, hopscotch, and skipping or put on your favourite music and dance around the living room.

- Limit screen time

Set ‘rules’ to limit the amount of time your child can spend watching television and playing on the computer.

- Make fitness fun

Try out an exercise video and work out as a family.

The British Heart Foundation has lots of information and resources on getting children active online. Visit: www.bhf.org.uk/activekids