Living Room Limbo:
And Other Foul Weather Family Fitness Ideas
By Lauren Taylor MS3 and Rebecca Unger MD
An autumn drawing by Madeline (6 yrs) and Catherine P. (9 yrs)
Winter in Chicago can test the resolve of even the heartiest of Midwesterners. Outdoor activities such as sledding, skating, and building snowmen are both fun and great ways to keep active and enjoy the season. Do not be a weather weenie – dress for the weather and go outdoors to jump in puddles, take walks, go to parks and enjoy nature preserves. However, with subzero temperatures, there are still many fun ways to stay active.
How much physical activity does my child need?
Regardless of the season, the US Department of Health and Human Services recommends that children and adolescents (and their parents!) get at least 60 minutes of moderate to vigorous physical activity each day. This activity does not need to be done all at once; activities as short as 10 minutes long may be added together throughout the day.
Why is physical activity important?
Combined with a well-balanced diet, physical activity is a key component in preventing childhood obesity. Also, while kids are growing, being active helps with the development of motor skills, balance, rhythm, flexibility, and overall stamina. Research suggests that exercise in young children not only contributes to healthy bone development but also may correlate with a more healthy body weight during adolescence. Regular exercise may also help beat the wintertime blues by improving mood and reducing feelings of depression and anxiety.
Is strength training appropriate for my child?
Indoor activities such as strength training are great alternatives when the weather is less conducive to outdoor play. Strength training in children contributes to increased bone density. This type of activity is not appropriate for all ages, however. Guidelines from the American Academy of Pediatrics recommend strength training only for children who have well developed balance, which typically occurs by age 8. Strength exercises should be started gradually with low resistance training with your own body weight (such as sit ups, pushups and squats), focusing on proper technique and safety. Once the child is able to do 8-15 reps consider progressing with light weight free weights with careful supervision.
How can I keep my family active indoors?
Although indoor exercises may require more creativity, they can certainly be just as fun as playing outside. It is important to make sure that the activity is safe and developmentally appropriate for the age of your child. Here are some ideas:
• Circuit training: set up stations around your house, each with a different activity such as jumping jacks, hula-hooping, or push-ups. Use soup cans as weights and a kitchen stool as an aerobic stepper! Set a timer for each station and jog between stations
. Jump rope: set a timer, jump to the music – either outside, in your basement or your garage.
• Dance to the music: freeze dance, musical chairs or just move to the music.
• Indoor hopscotch: use tape to make your own indoor hopscotch, balance beam, or Twister .
• Simon says: make your own aerobics class by marching, squatting and jumping together!
• Balloon volleyball: use a pretend net or just try to keep the balloon from touching the ground.
• Limbo: use a broom handle for the limbo bar and turn on the music! Practice flexibility, balance and coordination.
• Science and stairs: see what happens to your heart rate after exercise. You can use a heart rate monitor if you have one, or just count your pulse before and after running up and down stairs.
• Create a family activity chart: Use a sticker on the chart to track your progress. Consider planning a special activity with each child throughout the week. This allows children to look forward to being active together as a chance to spend quality time with their parents…rain, shine or snow!
This September marked the second annual Childhood Obesity Awareness Month, an opportunity to raise awareness of the issue of childhood obesity across the country. For more information or to find resources in your area, go to CLOCC, the Consortium to Lower Obesity in Chicago Children.
Resources:
U.S. Department of Health and Human Services. Physical Activity and Fitness, Healthy People 2020. www.healthypeople.gov/2020.
Bright Futures Guidelines for Health Supervision of Infants, Children and Adolescents. Promoting Physical Activity, Third Edition, American Academy of Pediatrics.
American Academy of Pediatrics. Strength Training in Children and Adolescents. Pediatrics, Volume 121, Number 4, April 2008.
Faigenbaum, A. et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association. 2009.
