Part of the problem is that children are much less physically active than they used to be. It can be hard to get your child moving, when there are safety concerns, time pressures and reluctant feet to worry about.

Isn't reading and mathematics more important than exercise?

Physical fitness and confidence improves a child's ability to persevere and try new learning situations. A physically fit child can concentrate for longer periods of time and gets sick less often so misses out on less schooling. Physical confidence has also been shown to improve children's ability to solve problems and increases their spatial awareness.  This helps them when they come to read, write and do mathematics.

When is a good time to start a fitness programme?

You can begin to build physical activity into your children's day almost from birth. With young babies you can bounce them on your knee, dance with them and place toys slightly out of reach during floor time to encourage them to move.

As they grow, provide them with a safe place to explore and allow them time to move around the room. Place safe and bright toys around the room so they have to move to investigate everything.

How can I get them away from the TV?

A recent study in America found that trading exercise for TV time turned TV addicts into active children. Children were still allowed to watch television - but needed to trade an hour of physical activity for an hour of sitting. Swap exercise with a treat like watching a video or allow an iceblock after a big run. As their fitness increases, children reduce the desire to sit quietly or eat junk.

Children are six times more likely to be fit if both parents exercise, and three times more likely if only one parent does. Modelling healthy behaviour to them helps them move away from sedentary activities.

How can I help my child become more physically confident?

If your child is not physically confident, spend time building them up. Play with them, and praise their efforts. Make the goals easier to reach, and the distances shorter to run. Use exercise as part of life - such as walking through a museum, or biking to the park. If your child has had asthma or other health problems choose activities that do not require running around in cold air.

Stretch their comfort zone a little further every time you go out, and their confidence will gradually improve.

How do I get my child ready for team sports?

Not every child is made for team sports. However some children prefer to stay away form this type of activity due to worries of socialising with others, or because of concerns of their own skill.

It can be a good idea to check if either of these reasons underlie your child's reluctance, and work on these with your child. Help break down some of the skills (such as catch a ball, or kicking it) and build their confidence.

What can we do inside during bad weather?

Make an obstacle course, or put on some music and dance together. Make up some bubble mix and blow bubbles for your child to reach up and pop. If you can get out of the house, go to the swimming pool or walk around a mall for the morning. The key is not to refer to it as exercise - make it a fun activity you can do together instead. Then it becomes a fun and appealing activity for your child to enjoy with you.

What are some fun ways to exercise?

Anything that gets you moving is great. Try some of the following with your child: swimming, horse riding, dancing, cycling, games of tag, family soccer matches, gymnastics and obstacle courses.

Article by Rachel Goodchild

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