How to get the kids to be more active

• Australian children are less active than ever before. This is due to many factors including the increasing use of technology (television, <?xml:namespace prefix = st1 />DVD, computers, hand-held computer games) and less every day activity such as walking to school.
• lead a more sedentary life nowadays, engaging in less active pursuits such as driving rather than walking, and sitting at a computer or TV screen for long periods.,
• It is recommended that children do at least 60 minutes (yes, an hour!) of moderate to vigorous physical activity every day in order to keep them fit and healthy.   The activity time does not need to be done all at once but may be spread throughout the day. Periods of at least 10 minutes or more of moderate to vigorous activity can be undertaken to add up to a total of 60 minutes within the day. Moderate to vigorous activity means taking part in an activity that creates a bit of “huffing and puffing” or working up a bit of a sweat! Such activities could include skipping, dancing, soccer, or swimming. The more activity you can squeeze into your everyday life the better.  Extra “incidental activity” such as walking to and from school, doing household chores and walking up stairs is also encouraged.
• One of the major things that affect how much physical activity a child is doing is the amount of television they are watching. The more TV a child watches, the less active a child is.
• Think about “screen time” as well as TV time. “Screen time” includes television, videos, DVDs, computers, computer games such as Playstation and hand-held devices such as Nintendo and mobile phones.  Studies show that the more screen time children have, then the higher weight they are. 
• For school-aged children (5-17yr), aim to keep “screen time” to LESS THAN 2 HOURS PER DAY.
• For children 2 – 5 years of age, keep screen time to LESS THAN 1 HOUR PER DAY.
• For children under 2 years of age, there should be NO SCREEN TIME.
• Active parents mean active kids.  At first your children will need you to really encourage them in physical activities.  Doing things together starts healthy habits.  Ask your kids what physical activities they would like to do and set a goal for how many times you could do it in a week  (see the next page for ideas on what to do as a family). You’ll enjoy spending time together, you’ll feel healthier and your mood will improve!

Ideas on ways to be more physically active

• Physical activity options that help to improve a child’s health and fitness including:  running, chasing, playing outdoors, skateboarding, bike riding and structured sports such as soccer, footy, swimming and netball. 
• Being outdoors is best! Encourage time outdoors each day for play. Remember to use sun protection.
• Develop active parking habits. For example, park further away from your destination.
• Walk or ride your bike to school.
• Walk to the local shops for the paper.
• Don’t use remote controls.
• Get a pedometer and aim for 10 000 steps each day.
•  Offer incentives such as pocket money (don’t use screen time or food as an incentive) for active jobs like walking the dog, washing the car.
• Use stairs instead of lifts.
• Set goals to encourage activity.
• Have fun - play active games such as twister, hide and seek, bursting bubbles, balloon volleyball.
• Set aside time in the day to be active.
• Parents, brothers & sisters should be good role models. Plan time on the weekends for all the family to be active together
• Put up a basketball or netball hoop.
• Purchase inexpensive play equipment such as ball on a rope,  tennis balls, hula hoops, badminton or a skipping rope
• Organise activities around the house e.g. a ball in the backyard.
• Have the children walk the dog together, every day.
• Have a family sporting team to support and venture out to watch games on the weekends.
• Make the most of daylight saving time and go for a regular family walk after dinner.
• For other ideas on ways children can increase their activity levels, contact the Department of Sport and Recreation on www.dsr.nsw.gov.au. There are a number of school holiday programs and after school programs that are run to help get children in Australia active.

  Ideas on ways to reduce “screen time”

• Make all bedrooms in the house TV- and computer free
• Turn the TV off after a program has finished.
• Turn the TV off at meal times. Make meal times family conversation times.
• Set limits around screen time.

• Australian children need to be more physically active.
• It is recommended that children be physically active for at least an hour each day.
• One way to get your children to be more physically active is to limit their screen time (TV, video, DVD, computer) to less than 2 hours each day.
• Active children come from active families. Support your family in becoming more physically active by encouraging active family activities such as regular walks, trips to the park, bike riding and family games.