Healthy Kids All Winter Long
By Beth Cline
Ask any parent if they think their child is physically fit and nine
out of ten will respond with a resounding “yes.” But according to a
recent study by the University of Missouri-Columbia, 60 percent of
those parents will be wrong. The study found that only 3 in 10
children are, in fact, physically fit.
As the days get shorter in these winter months, children start to
spend more and more time inside in front of the fireplace or the
warm glow of the television, and spend less time involved in
physical activity. Teaching children to continue exercise even in
the colder, busy winter months promotes long-term health and
strengthens commitments to healthy habits while promoting a child’s
fitness level, their self-confidence and body image.
While many parents are concerned for their child’s health if they
play outside in the cold weather, studies show fresh air can reduce
the spread of colds, germs and the flu. It is not uncommon for
children to remain indoors with little fresh air circulation
throughout the colder months of the year. Parents should allow their
children limited amounts of time outside while being considerate of
outdoor temperatures and the often-overlooked wind chill factor.
Most importantly, dress children in gloves, coats, hats, scarves,
boots and whatever else is necessary to maintain warmth as they go
out to play during the winter months. Parents should remember a few
safety tips when allowing their children to go out in the cold:
- Wear several layers
- Be sure to warm up muscles in advance of running around in the
cold
- Shed layers slowly once children come inside to allow their
bodies to adjust to the temperature change
- Drink lots of water- children may not feel as thirsty in the
cold as they do in the heat but they can still get dehydrated
Sometimes the weather is just not conducive to outdoor play.
Parents can generate some fun by breaking the standard rules and
setting up an indoor play area for their children. Designate an area
of the house for rougher play without the fear of breaking valuable
objects and furniture—treat the kids by clearing the room of
breakables.
The winter offers a wide variety of organized sports and free
play activities in which children can participate, both outside and
inside. Take advantage of the unique exercise opportunities snowy
weather offers. Bundle up and enjoy sledding, building snowmen or
having a snowball fight. Shoveling and even walking in the snow
provide great cardio workouts. Give children the opportunity to
learn a new skill by teaching them to play hockey, ice skate or ski.
Most skating rinks and ski slopes offer lessons for young beginners
and children of all ability levels. This is a wonderful opportunity
for parents to refresh their own skills, or learn with their
children and set a healthy example.
If indoor activities are more your child’s speed, there are many
ways to extend your child’s active habits in the cold winter months.
Many recreation centers offer winter leagues in sports like
basketball, indoor soccer and swimming. Also, try local dance
studios and gyms for activities ranging from karate to gymnastics.
Many local schools will offer access to their gymnasiums for pick-up
games of basketball and kickball.
The whole family can get involved in staying active during the
winter. Joining a gym allows family members of all ages to take
classes and workout in ways that appeal to them. Most gyms offer
classes for children to keep exercise fun and allow for parents to
complete their own work out. Other more informal family activities
could include bowling, renting a physical fitness video to try
together or playing an active game like Twister or Simon Says.
Lon Martin, Director of Youth Sports for Marine Corps Base
Quantico, stresses that especially in the winter, physical activity
is important “to keep children away from the television and "GameBoys.”
Children can do simple things to remain active, even while
watching television. Here are some suggested activities:
- Commercials are the perfect two-minute opportunity to do sit
ups, stretches or run in place before the show returns. Children
can also try jumping rope or walking up and down the stairs a few
times to get their heart rate up.
- Challenge children to a jumping jack contest. See who can do
the most during the commercial break, or see who can last the
longest.
- Push-ups are a great way to build a child’s upper body
strength. A child’s age plus one is a good starting point.
Cold winter months give children a chance to be creative with
their workouts and physical activities. The best guidelines for kids
are to just keep moving, allowing their heart rates and imaginations
to increase by inventing their own ideas for exercise.
This winter, parents and children should welcome the
opportunities for activity that the colder months offer. Only by
stepping away from the glow of the TV or coming out from behind the
frosty windowpane, can more children experience the fun and the
benefits of being physically active.
Articles in the Healthy Kids Series are presented by the Marine
Corps
Marathon Healthy Kids Fun Run. The Healthy Kids Fun Run is held
every October in Arlington, VA on the day prior to the Marine Corps
Marathon.
Visit
www.marinemarathon.com. Beth Cline is a member of the
Marine Corps Marathon marketing staff.
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