43 Ways For You and Your Family To Stay Active

QMA - 43 ways to keep your children active

To help keep a child well-adjusted, they must balance their school work / homework with physical activity.

As parents and teachers, we all want our children out to lead a healthy lifestyle. In saying this, we must also show them what that means. Obviously, healthy kids have a better chance of being healthy adults, but risk factors for chronic illnesses like heart disease, high blood pressure, type 2 diabetes and osteoporosis are not limited to just us adults. Remaining physically active (for both adults and children) leads to better fitness, stronger bones and muscles, lower body fat, and even fewer symptoms of anxiety and depression. In other words, it builds a better you!

At every age, mix of activities, time spent and intensity are important. Weight-bearing exercises like martial arts, running and jumping build a strong skeletal structure. This is especially so with teenagers (such as our Super Stars and All Stars group), as this is when the greatest gains in bone mass occur.

Around 7 – 9 years old, children start to develop the coordination needed to participate in organised activities (such as martial arts). This is why the focus in our martial arts classes is to keep it fun.

Parents are always the best role models. If you lead an active life, you inspire your children to do the same. We often find our longest serving martial arts students / teachers are the ones that come along as a family.

Encourage your children to enjoy these activities with the family or on their own: 

  • Martial arts
  • Walking, running
  • Martial arts
  • Playing chase, such as hide and seek, touch footy, etc.
  • Martial arts
  • Dancing
  • Martial arts

Make time for activities:

  • Find at least three 30-45 minute slots for physical activity each week. This is the perfect amount of time for a martial arts class.
  • Pick at least one of those slots as family activity times. Again, you could do worse than a family martial arts class.

Put your children on a two-hour daily limit on: 

  • Watching TV
  • Playing video games
  • Playing on the computer. It is an easy habit to pick up, but is affects fitness levels, concentration and sleep patterns.

Create opportunities for your children to be active with other kids: 

  • This can help them build friendships. As an instructor, I always like seeing the students build friendships that last outside the dojo. With some of the strong friendships, you do not always pick them either. Therefore, the students are making lifelong friendships with people from all walks of life.

Introduce your children to a variety of activities:

  • Find recreational, team and individual sports they enjoy. I believe that martial arts encapsulates all of this in the one activity.
  • Help your children try activities that do not always require extreme athletic skills, such as jogging, cycling or swimming.

Keep a family activity log on the refrigerator: 

  • This can encourage everyone to take part and keep up the good work.

Weather-proof or indoor activities:

  • Martial arts (it never rains inside the dojo)
  • Stationary cycling
  • Martial arts
  • Indoor swimming
  • Martial arts
  • Ice or roller skating
  • Martial arts
  • Indoor rock climbing
  • Martial arts
  • Aerobics or dancing
  • Martial arts
  • Movements to stretch and strengthen, such as yoga (which can also help keep your children calm)
  • Martial arts
  • Stair climbing
  • Martial arts
  • Jump roping
  • Oh, and martial arts.

Participate with Others

Sharing your physical activity with friends and family is a great social activity. Consider inviting them to exercise with your family. Pencil in activities in your family’s social calendar. We find a lot of people refer others to our martial arts classes, which is a great way to stay fit and stay in contact with family and friends.

Family-friendly activities:

  • Martial arts
  • Take family walks. I love walking the around the neighbourhood. It is a good chance to get out of the house, chat and connect with your own family (it beats sitting in front of the TV).
  • Martial arts
  • Choose fitness gifts like a jump rope, mini-trampoline, tennis racket, cricket bat or gym membership
  • Martial arts
  • Cycling, rather than driving, to the shops
  • Martial arts
  • Do something active at little lunch and big lunch at school.
  • Martial arts.

Before starting regular physical activity, always check with a doctor or health professional about the right levels for your family, particularly if there are any medical issues.

I am not sure if I mentioned it during the article, however I really believe your child or family should try a martial arts class. There are so many lifelong physical, mental and emotional lessons that can be learned and achieved. Click on the following link for a free lesson https://quantummartialarts.com.au/contact-us/free-trial-class/. I, and in fact our whole community, look forward to seeing you in class – Daz

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