Family Fun Through the Years

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At each stage of life fitness is an important aspect to consider. Laying the groundwork happens in the first few years of life. What you teach children when they are young will carryover into adult years. Eating right and staying fit should start at age 2.

Being healthy improves self-esteem, helps maintain a healthy weight, and decreases the risk of serious illnesses such as high blood pressure, diabetes, and heart disease.

Two & Three Year-Olds
At this age kids are naturally active. They are learning to master basic movements like walking, tumbling, running and throwing. This is the perfect opportunity to incorporate what we like to call “Family Fun” into your daily routine.Try creating a Pirate Adventure in your own backyard. Create a map that leads to a treasure chest filled with stickers, pencils and coloring paper. Along the way incorporate fun opportunities like jumping, hopping or running in place. Go back to your childhood and play games like ring-around-the rosy, red light, green light or even musical chairs. Pretend to be different animals such as a bunny or leapin’ lizard.How much activity should a 2 or 3 year-old get in one day? According to the National Association of Sports and Physical Education, everyday toddlers should:

• get at least 30 minutes of structured physical activity (adult-led)
• get at least 60 minutes unstructured physical activity (free play)
• not be inactive for more than one hour at a time (except for sleeping)

Four & Five Year-Olds
By the time kids are 4 and 5 years old, they have pretty much mastered many basic movement skills, such as running and jumping. Take this time to build on the basics and to learn more complex activities.Preschoolers are learning to hop, skip and jump forward. They love showing off too so have fun watching them balance on one foot, catch a ball or perform somersaults across the living room floor. You can also:

• Play duck, duck, goose or follow the leader.
• Set up a goal and kick a ball back and forth.
• Hit a ball off a T-ball stand.
• Play freeze tag or marco polo (in or out of water).

This may also be the perfect time to introduce swimming, hiking, dancing, riding a tricycle or bicycle with training wheels. These activities help develop and improve their coordination skills.Remember, make it fun, play together and your children will love doing anything!The National Association of Sports and Physical Education recommends that every day preschoolers should:

• get at least 60 minutes of structured physical activity (adult-led activity)
• get at least 60 minutes of unstructured physical activity (free play)
• not be inactive for more than 1 hour at a time (unless sleeping)

Six through Twelve Year-Olds
At this stage in life kids are building strength, coordination and confidence. Offer as many opportunities for physical activity that you can. Ensure your child is involved in activities and sports that are a good fit for them and their personality. Talk with your child to find out their likes and dislikes. Take advantage of local playgrounds, athletic fields, hiking and biking trails and ice skating arenas whenever possible. As a family you can walk the family dog, go on a bike ride or perform household chores together.Remember to let kids be kids – playing tag, hop-scotch, riding bikes with their friends, hula-hoop contest, jump ropes and an assortment of balls will keep kids active for hours.The National Association for Sports and Physical Education recommends that school age children:

• get 60 minutes or more of physical activity every day
• accumulate activity throughout the day which can be broken down into bouts of 15 minutes or more
• avoid periods of inactivity of 2 hours or more