Kids: Tips and Tools to Help You Move More

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Canada’s Physical Activity Guide for Children and Youth has some really great information to help you move more. Check it out at: phac-aspc.gc.ca/pau-uap/paguide/child_youth/index.html. Send away for your own copy. You can get the address for this free brochure at the web site address above.

Little by Little

You can improve your level of physical activity by moving a little more every day. Count the steps when you walk your pet and increase them by 20 every day, go up and down the stairs twice more every day, get your friends to join you as you run around the school playground at recess, increasing the number of “movement minutes” each day! As you feel comfortable, increase the amount of minutes that you are active, aiming for at least 60 minutes of activity every day. Have some fun with it and pop on a pedometer — this is a great way to keep track of the activity you get each day.

Partners in Motion

Ask a friend to join you as you add new ways to increase your physical activity every day. Walk, jog, run, jump, dance, skip, hop, ride a bike, play Frisbee, go tobogganing, swimming, skiing — whatever you do will be more fun with a friend!

Set Realistic Goals

As you begin to increase your levels of physical activity, set some realistic goals and celebrate as you reach them. For example, if you start walking the dog and set a goal of 5 times a week, celebrate your success before increasing the pace or time.

Find the Fun

Physical activity does not have to come in the form of routine “exercise.” Find ways to have fun while moving. Race to the corner, hop on one foot until you lose balance, skip to school — there are lots of fun ways to move more!

Balance Your Free Time

If you enjoy watching television, playing computer or video games or other “non movement” activities, remember that it is important to also find fun things to do that will get you movinng. Too much of anything isn’t good, and that is a good reminder to do a variety of things each day, in an effort to increase your active time and decrease your non-active time.

Movin’ to the Music

Many of you like to listen to music. Try moving or dancing to the music, instead of just listening. That way, more than your ears will get a workout. Invite your friends to help you to prepare a dance routine to your favourite songs. Put on a concert for family and friends. Get them moving too.

Skill Set

Choose a sport that interests you and look up books or information on the Internet that tells you more about it. Learn the rules, the basic skills required, some practice drills, flexibility and strengthening exercises related to the sport. Gather some friends and focus on applying the important information that you have learned. By knowing how to play a sport properly, you will be able to get more enjoyment from it as well as develop the skills necessary to play it well.

Safety First

As you begin to increase your level of movement, remember the importance of safety. Wear all of the suggested protective equipment, play in well lit and visible areas that are away from power lines or other dangerous equipment, drink lots of water so that you don’t become dehydrated, use equipment that is the right size for you, stretch properly before becoming active — you know the drill — BE RESPONSIBLE! Check out this web site for more information: safekidscanada.com.

Read All About It!

Not all kids can move in the same way, but everyone can be physically active in their own way. To learn more about ways that you can be active and have fun together, check out the following organizations at these web sites:

Get Involved

Check out local events and activities that will raise awareness and funds for an issue or charity that you feel is important. Sign up to “run for the cause”, “move for a cure” or “rally for research”. That way, you can keep active, have fun and do something great to help your community.

Family Challenge

Think of some fun ways to get your family moving with you. Challenge them to a game of Frisbee, a relay race, a game of hopscotch, a family soccer or baseball game or anything else that might be fun and physically active.

Speak up at School

Ask your school to provide quality physical education on a daily basis. Add this to intramural sports and other school sport activities. Regularly plan activities that the whole school can participate in such as mini Olympics, walkathons, dance-a-thons, play days, and winter carnivals. Add physical education to your nightly homework. Encourage your school to receive attention for their great programs by applying to the Quality Daily Physical Education Recognition Award Program. Visit the following website for more information: cahperd.ca.

Get Around on Your Own Steam

Set a goal to use people energy instead of motor vehicles to get around. Walk to school, roller blade to the store, bike to the library, run to the park — the choice is yours!

Ask for Help

It's easier to make changes to your life when you have support. Talk to a trusted parent, teacher or other caring adult about the changes you are making to improve your health. If you ever need anonymous help, contact Kids Help Phone.

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