Tips on How to Raise Active and Healthy Kids by the Argus Group

Find the time

n Check your weekly activities and identify two half-hour time slots that can be used as family activity time. Immediately schedule them in your calendar.

n Build on your existing regime if scheduling new time is difficult. Walk the dog with your kids, exercise while watching TV, park further away from the store and walk.

n Limit computer games. Take your child to a fun exercise activity as an alternative e.g. karate, gymnastics, track and field.

n Take the stairs instead of the elevator and walk instead of driving short journeys.

Use available resources

n Check the various Government Community Education Programmes (www.community.gov.bm) to see what activities are being held in your area. Bermuda has great activity classes for kids, such as gymnastics, dance and karate.

n Register as a family for community events and encourage your little kids to get involved with a community sports event.

n If you live near a park or beach, use these venues for walking, jogging or team games.

n Use the Railway Trails for walking or running. Maps can be obtained from the Department of Parks in the Botanical Gardens.

Make it fun

n Invite other family members and friends to join you and make exercise more fun.

n Plan social activities involving exercise – a day at the beach, a treasure hunt, a friendly football game or a trampoline party.

n Take advantage of an activity that will not be hard on your budget. Not all sports require expensive kits and equipment and lots of kids love skipping games or simply using a pedometer when they walk.

Energise yourself and your kids

n Fuel your workout by eating a healthy snack 30 minutes beforehand. A healthy snack will provide all of you with lots of energy.

Examples include:

Fresh fruit

Yoghurt

Wholegrain cereal

Peanut butter on wholegrain bread

Homemade smoothie with fresh fruit and milk

Granola bar

n Make sure you all drink plenty of water when you exercise. If your kids find water boring, try diluted 100 percent fruit juice, which has a lower sugar content than soda but still refreshing.

Stay motivated

n Set achievable targets for yourselves. It's better to start out gently and keep your kids excited and interested than to aim too high and be demoralised by failure.

n Reward commitment with treats e.g. a trip to the movies, a new sports outfit, a meal out or a new toy. Chart progress on the refrigerator so that kids can see how close they are to achieving their goal.

Follow these safety tips

n Make sure your kids are adequately hydrated and have extra water on hand, especially as the weather warms up. Dehydration quickly leads to fatigue and can be dangerous.

n Use sun block (SPF 30) even when it's cloudy.

n Wear reflective shirts at all times especially if you walk or jog along main roads and when you are cycling.