The Struggle on Raising Healthy Kids

Did you know that approximately 26% of Canadian children between the ages of 2-17 years old, are currently overweight or obese- Childhood Obesity Foundation.

This number has tripled in the last 25 years. As a mother, I was shocked by this statistic.

And the sad thing is we all know why this is happening. It’s a simple equation: weight gain happens when we intake more calories than we burn.

Everywhere I turn, I hear that children today do not get the enough physical activity. Let’s think about all the electronic gadgets and toys that children have access to these days – televisions, computers, IPADs, Nintendo DS, Playstations, and the list just goes on and on.

As a parent of two children, I constantly struggle with them on the subject of physical activity. With a demanding job, being in the process of starting my own business and keeping up with social commitments, how can I find the time for physical activity. One thing that I’ve tried and that works for me is to figure out a way to align your child’s physical activity needs with your own lifestyle priorities.

Finding Your Family’s Rhythm

Weekend Warriors or Evening Explorers?

One of the first things I considered was our weekend schedule. After a long week of work, do I want to spring out of bed early, or would I prefer to enjoy a leisurely morning? I realized that I needed a balance—so we decided to prioritize leisurely activities on weekends while still ensuring we engage in physical activities.

For instance, we now schedule our weekend activities to start no earlier than 9:30 AM. This way, we avoid the rush and can enjoy our mornings without feeling pressed for time. By incorporating activities like hiking, biking, or visiting local parks into our weekends, we not only get exercise but also spend quality time together as a family.

After School Adventures

Another important consideration is how we handle weekdays. After picking my kids up from school, we would often head straight home, and I found that our evenings were sometimes consumed by homework and chores. I wanted to make sure we had time for fun and physical activity before bedtime.

To address this, I started planning small after-school adventures. Instead of rushing home, we often stop by the park or take a bike ride before dinner. This not only helps burn off energy but also fosters a sense of connection and joy after a long day at school. I also realized that just 30 minutes of physical activity can make a significant difference in both my kids’ mood and their overall health.

Family Fitness Activities

Incorporating physical activity doesn’t have to be daunting; it can be fun! We began exploring different types of physical activities that could involve the whole family. Here are some ideas that have worked well for us:

  • Family Walks or Bike Rides: After dinner, we take walks around the neighborhood or ride our bikes together. It’s a great way to unwind and chat about our day.
  • Outdoor Games: We play games like tag, soccer, or frisbee in the backyard or at a local park. This not only keeps us active but also makes exercise feel more like play.
  • Dance Parties: Sometimes, we just turn on some music and have a dance party in the living room. It’s a fun way to get moving and share some laughs.
  • Active Weekends: We explore local attractions like nature trails, farms, or sports events that promote physical activity. Planning these outings helps us all look forward to the weekend.

The Importance of Adaptability

Every family is different, and what works for us might not be suitable for others. The key is to find a routine that fits your family’s lifestyle while incorporating physical activity in a way that feels enjoyable rather than forced.

Encouraging children to be active doesn’t mean rigid schedules or overwhelming commitments; it can be as simple as making small adjustments to your daily routine. Engage your children in the conversation about how to stay active—let them share what they enjoy, and together, find a rhythm that works for everyone.

As we navigate these challenges, I encourage all parents to share what has worked for them. Have you found effective ways to encourage physical activity in your family? What challenges have you faced, and how did you overcome them? Your insights can help inspire others to prioritize health and well-being in their households.

Tackling childhood obesity requires collective effort, understanding, and adaptability. By aligning our physical activity needs with our lifestyle priorities, we can help our children develop healthy habits that last a lifetime. Let’s take action together and create a healthier, more active future for our children!

Tell us what has worked with you.