Act Now BC - Children: Fitting physical activity into their busy day

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Children: Fitting physical activity into their busy day

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Children: Fitting Physical Activity into Their Busy Day

Some kids are on the go all the time, and their parents’ biggest challenge is getting them to slow down. Others may spend more time with things like computers, video games, TV and school work.

For less active kids, parents need to find creative ways to promote and encourage the movement needed for healthy development. Here are some tips for fitting activity into your children’s day – at home, at school, at play and along the way, every day.

Ways to add little bits of activity to each day

Time of Day	Activity Ideas
Spare time before school You have 30 minutes before you leave for school, what should you do?	Sit on an exercise ball while watching TV. Do some body wake-up exercises (push-ups, sit-ups,burpees during commercials. Dance to some music.
On the way to school Be active along the way	Walk, ride, scoot, skip or rollerblade to school. Join a walking school bus. Get dropped a few blocks from school and walk the rest of the way. If dropped off at school, walk the perimeter of the school or the fields before the bell rings.
On the way home from school Burn extra energy at the end of your school day.	Walk, ride, scoot or rollerblade Join a walking school bus home Get dropped a few blocks from your house and walk the rest of the way
During class time Take a movement break	Stretch your arms and legs while sitting at your desk. Body presses (with arms extended, press your body weight up off your seat and lower yourself down slowly). Get up and sharpen your pencil. Take books back to the library. Go pick up notices at the office. Get a drink of water at the fountain.
At recess and lunch After a healthy snack and lunch, you can choose to sit or move.	Go outside, get some fresh air and be active. Skip, play tag, dodgeball, basketball or soccer. Participate in intramural activities like dance or floor hockey.
After School Before or after homework is completed...	Stay after school for 15 minutes to play on the playground or fields with your friends. Take the dog for a walk. Try a new activity. Take part in sports practice or game. Have a friend over to play.
Dinner Time Sit down altogether for dinner. Check in and find out what has happened in everyone’s day.	Help set and clear the table. Help prepare the food (i.e. grate cheese, wash lettuce). Wash and dry the dishes.
Evening Complete homework, participate in a scheduled activity and/or have some quiet time.	Go for an evening walk together as a family. If you haven’t had an active day, try to fit in one more activity before bed. If your're watching TV, sit on an exercise ball and do some exercises, like sit-ups and push-ups, during commercials.