Is your child always glued to their mobile phone or tablet that they have little to no time to exercise? Participating in physical activity becomes less frequent as a child ages. School takes up much of their time, and their idea of rest and entertainment nowadays is scrolling through social media and playing online games.
Children should learn the importance of staying physically fit and having an active lifestyle at an early age. This blog will talk about the risks of inactivity, common low-impact activities, and fun family fitness ideas that you can do with your child.
Screen Time vs. Physical Activity
The widespread use of mobile phones, tablets, gaming consoles, computers, and the onset of online learning is inevitable in this digital age. According to recent studies, children aged 8 to 12 spend an average of 4 to 6 hours a day watching or using screens, while teenagers spend up to 9 hours online.
While going online can teach and entertain your children using various means, it often leaves less time for fitness and physical activity. Children and adolescents should get at least 60 minutes of physical activity every day. They can jump, run, climb, do push-ups, and do other similar activities or aerobic exercises thrice a week.
Risks of Lack of Physical Activity
Children with a sedentary lifestyle due to spending too much time online can put them at risk of various medical conditions. They are more prone to getting obese, diabetes, high cholesterol and blood pressure, and other severe and chronic diseases due to their unhealthy routine. They can have weaker bones, develop hormonal imbalances, experience poor blood circulation, and have a weak immune system.
Common Types of Low-Impact Exercises
Below are some common activities and exercises that you can do with your child:
Exercise Walking
Exercise walking and everyday walking are essentially the same. However, exercise walking is a more fast-paced low-impact exercise. This type of walking aims to raise your heart rate and engage your different muscles.
Additionally, exercise walking puts less strain on one’s spine compared to jogging. It doesn’t require any special equipment as you only need a good pair of shoes. You can also do it anywhere. You can do this exercise on your way to your nearby farmer’s market or just around your home.
Swimming
Swimming is a full-body workout that focuses on cardiovascular health and resistance. This low-impact exercise is great for burning calories, increasing one’s heart rate, and building muscle mass. Swimming can also be enjoyed by the family. You can also combine it with other forms of low-impact activities to make it more fun for everyone.
Biking
Biking is another great exercise besides being an alternative form of transportation. It offers various cardiovascular benefits. A quick trip around the park with a bike allows your child to take in some fresh air and vitamin D from the sun. Moreover, it teaches your child the importance of bike safety, traffic rules, and going on designated bike paths.
Ways to Fit Low-Impact Exercises into Daily Lifestyle
Thinking outside the box and finding creative ways to fit low-impact activities into their daily routines is vital in keeping your child active.
Gardening
Engaging with your child’s green thumb by having a gardening routine is another way you can exercise with them. They’ll learn how to preserve the environment while maintaining an active lifestyle. Raking, weeding, and trimming engage multiple muscle groups at once. You can also try more intense gardening activities such as digging and carrying pounds of loam soil. Turn gardening into a game by seeing who can dig the deepest ditch or pull out the most weeds.
Moreover, instead of lawn mowers, use manual clippers and shears to get the job done. Teach your child to pay attention to their form, as bending at the waist instead of the knees can cause injury. You can use long-handled tools to avoid back pain.
Make Exercises Fun with Video Games
Some children will take some time before they can get used to having a limited time online. When this happens, you can hit two birds with one stone by getting video games that promote physical movement. There are many games that require low-impact movements like Just Dance, Wii Sports, and Ring Fit Adventure.
Reward Them
Create a reward system at home to motivate your child. For example, whoever can do the most jumping jacks gets out of doing the dishes, or the one who can twirl the hula hoop the longest gets a special treat afterward. You’ll see your children go head to head against each other.
Visit a Chiropractor
Your local chiropractor in Wisconsin can further help you understand the importance of exercise. They can also recommend safe exercises for kids of all ages, including basic stretching, yoga, and cycling.
Families in LakeCounty and nearby cities can book an appointment with Dr. Bryan Muth of LifeClinic Chiropractic & Rehabilitation of Brookfield. He is a licensed doctor who specializes in chiropractic care and rehabilitation. Get a personalized treatment plan to help achieve your fitness goals for your children.
Get Ergonomic Standing Desks
If working in front of a computer is unavoidable, you can get a standing table for your child. This ergonomic equipment lets them stand comfortably while avoiding the harmful effects of sitting for long periods. Doing stretching exercises is also easier when you’re always standing while in front of a screen.
The Family that Exercises Together Stays Fit Together
Instill in your child the importance of staying fit so they can carry it throughout their adult life. Set a good example by having an active lifestyle yourself. Teach them how to find the balance between screen time and physical activity to reduce the risk of injury and avoid overdoing fitness.
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This article is a partnership with LifeClinic Chiropractic & Rehabilitation of Brookfield, we will only share about businesses, services, products we love.
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