With screen time (computer, TV, online games, iPad, mobiles, etc) taking up more and more of children’s time and attention it is important that they are encouraged to burn off excess energy by getting up and out. They should aim to ‘move it move it’ and engage in physical activity for at least 30 minutes a day, every day. It is estimated that kids between 11 and 17 years old spend a combined time of approximately11 hours interacting with new media every day (this includes watching TV while texting or playing computer games while listening to music or interacting with social media sites like Facebook).

Here are some ways to make them get up and go:
Follow interests: if a child shows an interest in a sport or activity, try and encourage it by being equally enthusiastic and getting involved. Find a club or place where they can meet others who share the same interest.

Incidental activity: it is easy to increase activity and movement just by changing a few everyday routines. For instance get off the bus a stop earlier and walk the rest of the way home. Walk to the local shops or ride a bike. Where possible get up a little earlier and walk the kids to school instead of driving.

Not all kids are sporty: but you can get them moving by trying other activities like mountain climbing, BMX, skateboarding and surfing. Schools can also help by offering alternative sports activities like aerobics, dance, martial arts or zumba.

Join a club: this is a great way to meet new people and it also gives an instant support group for parents. Try arranging to go to regular practices and games with other parents and encourage each other to get involved.

Make sure you move: kids will take your inspiration and follow your lead.  If they see you exercise regularly and eat healthily then they will feel this is part of a normal daily routine. Go for walks or play active games together, play physical games like hide and seek or Frisbee.

Get the family involved: forget going to the movies or out for a meal. Take the whole family for a swim or a walk or get them all involved in a hew hobby like, tennis or flying a kite together. Keep a ball in the car so you can kick it around if you go to the park or if you have spare time when you are out. If they are active every day then they will grow up being active and healthy.

Unstructured play: this is vital for young children. It helps them develop physically, mentally and emotionally. Even if they are only playing in the garden they are exploring the world around them and developing their own imagination at the same time. It is important that during this time they be left to develop their own play, try to supervise at a minimum and from a distance (while still keeping them safe).

Epidemiologist Associate Professor Felice Jacka will be speaking about Junk Food, Globesity and Kids at the Right2childhood seminar being held in Sydney on Friday October 19th. For more details and to register go Right2childhood.

Writer Helen Splarn. Editor Dr Ramesh Manocha.
Source:  Essential body.