chase away obesity have fun getting fit with your kids

In recent years, the rate of overweight and obesity among children in our country has been continuously rising. Obesity not only brings many inconveniences to life but also poses hidden dangers to physical health.

Therefore, while children should focus on their studies, it is important not to forget that their health is the most important.

The home is the most influential environment in a child's life. Thus, it is recommended that parents frequently engage in creative family fitness activities with their children.

Note: Many parents are not accustomed to playing or exercising together as a family. Do not rush, and do not expect significant progress at the beginning. If you persist and follow some of the suggestions below, you will achieve considerable success.

Parents and children accumulate fitness wealth by participating in moderate to vigorous physical activities. Assign a 'price' to each physical activity. For example:

Jogging 1 mile (1.6 kilometers) = 100 yuan

Walking for 30 minutes = 50 yuan

Step aerobics for 30 minutes = 150 yuan

Resistance training for 30 minutes = 150 yuan

Cycling for 30 minutes = 150 yuan

At the end of each week, the family tallies the total amount for each member. Each family member describes how they would spend this pretend money. Dad might buy a new entertainment system! This activity can be recorded in an active lifestyle file and shared in a brief discussion with the rest of the class.

The whole family spends an evening writing and rehearsing a mini-play based on health and fitness themes. For example, the mini-play can first depict unhealthy, tired, and lazy family behaviors on a typical day. The second part of the play shows how to spend a day with healthy, active family activities through exercise and nutritious food. On another evening, the family can perform this play for neighbors or record it and then play it for grandparents, friends, or teachers.

A family fitness contract requires the whole family to commit to exercising or participating in sports activities together. Draft a contract that allows the family to decide what type of exercise to do and when (see Figure 10.5). If the family completes the contract, the physical education department will reward them with items such as a YMCA pass, frozen yogurt certificate, spa voucher, or T-shirt.

Physical homework involving parents can provide a pleasant learning experience for the whole family. The chosen activities should support your curriculum goals but not duplicate in-class activities. For example, assign 'Heart Rate' as homework (for children at developmental level II; see Figure 10.6). Children and parents can plot their heart rates on a graph, using an X to represent the parent's heart rate and a dot to represent the child's heart rate. Have the child explain to the parent how exercise makes the heart beat faster, strengthens the heart, and lowers the heart rate after rest.

In this task, children and parents design fitness stations in their community. They need to draw a map and plan the exercises at each fitness station (see Figure 10.7). Ask parents to use the odometer in their car to calculate the total distance of the fitness trail. For safety, emphasize that participants should jog and exercise on the sidewalk (for children at developmental level III).

'Morning Exercise' or 'Evening Wind-Down Activity' is a 10-minute exercise routine designed for parents and children to perform before school or after dinner. The whole family should record their exercises on a large calendar on the refrigerator.

Have parents and children watch a sports event together. After the game, have the family answer the following questions:

• What specific exercises are important for this sport?

• Did the athletes display good sportsmanship?

• How did physical condition affect the outcome of the game?

• Name two athletes who gained an advantage in the game through strength, endurance, or speed.

Every time a commercial airs during a favorite prime-time show, the whole family does 1-2 minutes of exercise. Family members take turns leading and choosing the exercises.

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The above content is from

Guidelines and Practices for Improving Children's Physical Fitness, 2nd Edition

Published by People's Posts and Telecommunications Press