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Help them Get Up, Get Out, and Get Going - Safely!
Kids need 60 minutes of active play every day to stay healthy and fit. Here are some ways to help them get the activity they need.
- Limit TV and videogame time to no more than 1 hour each day. Research shows that the more time children spend in front of a screen, the more likely they are to be unfit. Try cutting back on TV time as a family. Another way to limit television is to remove it from your child’s bedroom. Explain that you’re doing it because you care about their health, and that it’s not a punishment. Need help turning off your TV? Here are some resources to help your family Limit Screen Time.
- Your local YMCA and/or the Boys and Girls Clubs offer various programs and classes for children all summer long. These activities are usually organized, supervised and safe. For working parents, these structured
- You can also look for opportunities to be active as a family:
- walk the dog
- ride your bikes
- visit a local pool
- anything that gets you up, out, and moving
A family that plays together stays fit together. What are the active things your family enjoys doing together?
Help kids re-think their drink.
Challenge your kids to a Soda Free Summer! Alameda County has designed a new program to help kids drink more milk and water, and cut back on the sugary drinks. Nonfat milk and water are best but small servings of 100% fruit juice and unsweetened iced tea are okay too.
Having fun in the sun can be thirsty work. Make sure that fluids are available so that your child doesn’t get dehydrated. Encourage them to drink water when thirsty. Try putting sports bottles full of their favorite sugar-free drinks into their backpacks or onto bikes. Fun tip: pop these same containers in the freezer the night before for some cool fun!
If your family is willing to try a summer without soda, check out: Drinks
Play Hard. Play Safe!
You’ve probably seen kids gliding along wearing shoes with wheels in the heels that are part sneakers, part skates. Unfortunately, more kids are having accidents resulting in injuries, so kids with them should always wear protective gear:
- helmet (helmets come in lots of cool colors and styles; include your child in choosing one he or she likes. This will help motivate them to take an active role in their own safety)
- kneepads and elbow pads
- wrist guards (especially important since most of the injuries happen when kids use their hands to try to break a fall)
But whether it is special shoes, skateboarding, rollerblading, biking, soccer, or football, show your child “playing it safe” with helmets and protective pads is always in fashion! Click here for more information on Bicycle Safety.
Keep Them Safe in the Water
If your children like water activities, be sure that they have proper supervision and safety equipment. Always plan your swimming and boat trips with safety in mind. Life vests are especially important for children to wear even in shallow water. Show them how important by wearing one, too. Click here for information on Pool Safety
Additional Ideas
Be sure to visit our Fitness Featured Health Topic. For more outdoor ideas, you can visit your local park site for the East Bay, San Francisco, Sacramento, or Sonoma areas or even all of California!
Traveling this summer?
Make sure to plan some “active time” during your family trips. Even a few laps around the airport or a quick game of tag at roadside rest stops can help make travel time fun. Try starting or ending your day with a family walk to explore the place you're visiting; you can even use pedometers to track your steps and compete as a family.
We at Kaiser Permanente wish you and your family a fun, safe, and active summer!
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