Get Kids in Motion!
Set a Good Example for Your Kids
Your children will follow your lead. Physical
activity can be fun as well as good for them. The following tips
will help you and your child to get moving:
Your children copy what you do. If you exercise,
they will too. Take a walk together when you get home from work.
Pick a CD you both
enjoy. Dance together.
Turn off the television and promote active play
indoors and outside. Use games like hide and seek and scavenger
hunts to get children moving.
Teach your children all of the old games you
enjoyed. Try skipping rope, hopscotch and hula hoops for starters.
See "Get Movin' with a Twist on Your Kids Favorite Games" for more
Don't count on organized sports for all the action
your child needs. Children who are physically fit and active
everyday (not just on game day) have fewer injuries. Playing It Safe will help you take the steps to prevent injuries to your children.
Find activities your child enjoys and can feel
successful doing. Let your child help you choose the sports and
activities. Click here for more ideas on getting moving.
Plan family time around activities that are fun for
everyone. Try skating, swimming, biking or walking as a family.
Be sure to take water with you if you will be out for 30 minutes or more. Click here for tips to encourage your children to stay hydrated.
Check the program guides for Anne Arundel County and
Annapolis City Recreation and Parks for fun family ideas. Program
guides are available at local supermarkets and libraries and online
http://www.annapolis.gov/Government/Departments/Recreation.aspx. Check the YWCA or
other organizations in your community for classes, activities and
opportunities for fun and fitness.
Been doing this for a while? Then consider adding to
your program. The ideal exercise program includes aerobic (heart
building) exercise 3 to 5 times a week and strength building
exercise 2 to 4 times a week.
Here are some things to think about before beginning
or increasing your physical activity.
Wear the right clothing. For example, wear properly
fitted walking shoes and bright clothing if you are walking. Dress
for the weather. Wear a hat and gloves when the temperature drops.
Wear any protective gear that is needed for your
sport. For example, wear a helmet if you are riding a bike or knee
pads, elbow pads and a helmet if you are in-line skating. Some
active sports may require a mouth guard or other special equipment.
Consult your coach or a fitness expert if you have questions.
Always carry identification if you are away from
home. Slip a piece of paper with your name, address and phone number
in your pocket in case of an accident. Consider taking your cell
phone with you. Let someone know where you will be.
Be aware of your surroundings. Always walk in
well-lit areas. Consider walking, jogging or skating with a
friend or family member.
If you wear earphones, keep the music turned down so
that you can hear traffic and others around you. Stop at street
corners and look both ways when crossing. Use the sidewalk instead
of the street whenever you can.
Be sure to take water with you if you will be out
for 30 minutes or more.
Stretch before and after exercising to reduce muscle
pain and injuries.
Set realistic goals. If you have a medical
condition, check with your health care provider or physical therapist
for their recommendations before starting a new program.
Stop the activity and get medical help at once if
you have chest pain, feel faint or light-headed or have trouble