Best Activities for Healthy Kids

Adults hear quite often that walking is good exercise. And it is! Walking is even more effective when you put a little pep in your step and pick up the pace. Many people wear a pedometer to track their steps and I always advise taking the stairs whenever possible, skipping the valet parking, parking further away from the store rather than right in front, whenever it is safe, of course, and sneaking in a few extra steps here and there throughout the day. Adding a little bit here and there really adds up and can make a big difference in your positive health goals.

But what about our kids? The secret has been out for years that with the growing dependency on computers, internet, online classes, video games, and the availability of a thousand million different television shows, both online and off, kids are getting less and less exercise compared to when their parents were young. It’s more vital than ever to encourage kids to be active, teach them what effective exercise is and show them that being active is fun because, if we raise a family of inactive kids – guess what their kids will become? You got it – inactive kids.

One way to break the “computer potato” syndrome is by sharing with kids the fundamentals of “steps per day”. For an active, healthy lifestyle, encourage kids to walk the equivalent of 10,000 steps per day. How do those 10,000 steps translate to sports? Check out these stats** below:

*Playing on the playground
20 minutes = approximately 2,500 steps
30 minutes = approximately 3,750 steps
60 minutes = approximately 7,500 steps

*Running
20 minutes = approximately 3,500 steps
30 minutes = approximately 5,250 steps
60 minutes = approximately 10,500 steps

*Playing basketball
20 minutes = approximately 2,760 steps
30 minutes = approximately 4,140 steps
60 minutes = approximately 8,200 steps

*Skateboarding
20 minutes = approximately 2,500 steps
30 minutes = approximately 3,750 steps
60 minutes = approximately 7,500 steps

*Playing a game of baseball
20 minutes = approximately 1,250 steps
30 minutes = approximately 1,875 steps
60 minutes = approximately 3,750 steps

*Playing football
20 minutes = approximately 4,000 steps
30 minutes = approximately 6,000 steps
60 minutes = approximately 12,000 steps

*Riding a bike
20 minutes = approximately 4,000 steps
30 minutes = approximately 6,000 steps
60 minutes = approximately 12,000 steps

*Playing soccer
20 minutes = approximately 3,500 steps
30 minutes = approximately 5,250 steps
60 minutes = approximately 10,500 steps

*Jumping Rope
20 minutes = approximately 3,560 steps
30 minutes = approximately 5,340 steps
60 minutes = approximately 10,680 steps

*Swimming
20 minutes = approximately 4,000 steps
30 minutes = approximately 6,000 steps
60 minutes = approximately 12,000 steps

*Gymnastics
20 minutes = approximately 1,780 steps
30 minutes = approximately 2,670 steps
60 minutes = approximately 5,340 steps

*Walking
20 minutes = approximately 1,750 steps
30 minutes = approximately 2,625 steps
60 minutes = approximately 5,250 steps

Encourage kids to keep track of their activities by writing them down. Perhaps have a family chart on the refrigerator and make a game of it. Whomever has the most steps or steps equivalent by the end of the week gets to decide what’s for dinner for Sunday Supper or what movie you watch for family night. Whatever your family prize may be, tracking physical fitness, especially as a family, sets a positive example for your kids that they can then teach their kids.

Important Health Tips to Remember for Kids and Adults:
*Drink a glass of water as soon as you wake up each day.
*Drink water during exercise and after. Suggested quantities vary depending upon the intensity and duration of the exercise, but a good rule of thumb is at least 8 ounces every half hour of moderate exercise. Intense sports like basketball and football may require drinking more water.
*Drink more water when exercising in hot weather. If you feel faint, stop the exercise, head to the shade and drink water. If you can, cool down with a towel that has been dipped in ice water.

 

**Stats based on a study presented by MyKidHealthy.org