Tips for getting your kids to exercise

Are you worried that your kids are turning into couch potatoes? Here are some tips for getting your kids to move and stay active with fun activities.

According to the 2014 Report Card from Active Healthy Kids Canada -- a national charitable organization whose aim is to get children moving -- 84 per cent of children aged 3 to 4 years are active. However, less than 10 per cent of children in the range of 5-11 years, and under 5 per cent of kids ages 12-17 years, get enough exercise.

The Canadian Society for Exercise Physiology (CSEP) states that children:

• Under 1 year old should be given the opportunity for floor-based active play at various times during the day.
• In the range of 1 and 4 years of age need to spend 180 minutes spread over the day engaged in different levels of physical activity in different environments.
• From the age of 5 up to 17 years should participate in at least 60 minutes of moderate to intense exercise during the day, broken into smaller time blocks.

One simple way to get kids moving is to purchase inexpensive equipment such as plastic cones, hoops, beanbags and skipping ropes. You can also utilize things that you may already have at home.

Games include:

• Obstacle courses that require jumping over or swerving around cones or rolled-up towels, and leaping into hula hoops on the ground.
• Races with skipping ropes. These simple toys provide a fun way to develop coordination and strengthen the lungs, wrists, ankle joints and calves.
• Activities that involve throwing items into a container. Tossing beanbags into a bucket, throwing balls through hoops and lobbing paper plate rings over cones provide exercise and improve muscle coordination.
• Using playground equipment at the park for mini 20-30 minute sports events. Older kids have to utilize each apparatus, and you can help younger kids get around the course.
• Creative and participatory indoor activities for cold days. Together with your child, write actions on flash cards, such as "four high kicks," "10 jumping jacks" and "crab walk." Take turns pulling a card out of a plastic bowl and doing the given activity. Fitness bingo is another enjoyable indoor game for teams.

Making exercise fun and participating in it as a family are the best ways to get your kids to move. You'll all enjoy the health benefits, and your kids will develop good exercise habits that will stick with them for life.