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Keeping Your Family Active | 11 June 2015

Most of the time, after your children get back from school and after you are back home from a long day of work or chores your first priority is to sit back and watch TV ,surf the net, work some more on the laptop or play video games. We succumb to these sedentary activities which time after time and when done on a daily basis can affect the mental and physical health of your family.

Even if you don’t notice it these sedentary activities puts barriers between families as each person is busy doing their own thing on their phones or laptops  leaving  everyone being inactive and feeling more exhausted by the end of the day.
It is important to know that though you may all get home tired, when you do go out for some physical activity you find yourself feeling better straight away!
These family activities create tighter bonds between parents and their children. And children who grow up in an active family are more likely to remain active as adults.

The focus of this article is to teach the importance of being physically active every day. Therefore parents other than being good role models must teach their children the following:

  • Moving your body is fun and helps you become healthy and strong
  • All types of physical activities like dancing, playing outside and sports are good.
  • Doing something active every day is vital.

Physical activity does give your children more energy and helps improve their sleep and focus. Staying active over time also helps you and your children keep a healthy weight also protecting them from the following:

  • Heart disease
  • Diabetes
  • High blood pressure
  • Stroke
  • Osteoporosis (weak bones)

For these reasons it is important that your children get at least one hour of physical activity every day. It could be spread out during the day in periods of 15mins, But be sure to ensure that your child does some vigorous activity at least 3 days per week (these include activities that make your child sweat).  The table below has some examples of vigorous activity and moderate activity:

Examples of Moderate Activity:

Games and sports that are similar to fast walking:

  • Hopscotch                                                          
  • Kickball
  • Playground play  
  • Bike Riding    
  • Frisbee

Examples of vigorous Activity

Games and sports which are more intense than fast walking, they make you sweat:

  • Swimming    
  • Basketball
  • Jumping Rope    
  • Running
  • soccer    
  • Aerobic
  • Dancing


Start thinking about what kind of activities your children engage in? if they dont what would suit them most for a start?!