Couch Potato Children – Tips to Get Them to be Physically and Mentally Active

Couch Potato Children – Tips to Get Them to be Physically and Mentally Active

By: Bobbi Michels, PT, Kid’s Place

It’s a Saturday morning, and already we can hear the kids:

“Mom, it’s my turn to play on the computer!”

           “Can I watch T.V?”

                     “No, I want to play an X-box game!”

Oh boy! How many of you hear the same from your children?

Staying active with older children is a challenging, but vital tool to maintaining a healthy lifestyle, not to mention fun! The question is - how I can stay active and avoid another electronic, couch-potato filled weekend?

First, let’s discuss the negative impact of a couch-potato filled weekend.

According to the Arizona Department of Health Services, “the lifestyle changes that accompany the current advances in technology have equated to more screen time, less physical activity and more fast food¹.” The unfortunate reality of this situation is that diabetes is on the rise. In the last ten years, the number of adults diagnosed with Type 2 diabetes has more than doubled. The report goes on to explain “diabetes is inextricably tied to obesity and inactivity and this ongoing problem is becoming a public health crisis of epidemic proportion. Nearly 1.2 million people in Arizona are obese, 477,649 more people than 10 years ago. Arizona is tenth in the nation for obesity.”

So back to the question – “how I can stay active and avoid another electronic, couch-potato filled weekend?” The answer: fun, fitness activities that challenge our children physically and mentally.

There are three basic elements to fitness: endurance, strength and flexibility. It is important to incorporate these into your activities. Currently the Center for Disease Control (CDC) recommends 60 minutes per day of exercise for school aged children.

Here are several great reasons to encourage children to exercise:

1. Children who exercise have leaner body composition, less fat and are less prone to becoming overweight or obese. Those who are already overweight can lose those excess pounds through exercise³.
2. Exercise increases bone density, which keeps bones strong and resilient.
3. Children who exercise regularly are less likely to develop diseases or chronic illness such as diabetes, allergies, heart and respiratory issues. 
4. Exercise is also linked to a decrease in mental issues like depression, anxiety, and attention deficit disorders.
5. Exercise will improve blood flow, aiding in overall growth and oxygenation of muscles.
6. Exercise stimulates new neuron growth in the brain resulting in increased cognition, focus and rapid reaction times.
7. Children who exercise often sleep better, enabling them to handle daily challenges that come their way.

Thankfully, Arizona offers several indoor and outdoor activities that will challenge our children’s physical and mental abilities. So go crazy! Try new things like hiking, horseback riding, or a fitness class. Play traditional games like volleyball, basketball, flag football and soccer. Expand the “fun” in exercising trying activities like paintball, Frisbee golf, and trampoline jumping. Or just hit a bucket of golf balls at your local driving range. Rock climbing gyms where everyone can participate can encourage a little fun family competition. In the summer enjoy a cool trip to Polar Ice for open skating. You will be glad to get back outside to the heat!

 

As a family, we have enjoyed many outings to encourage our children to get up and moving while building special family memories. Most recently, we completed the IMS Arizona Marathon 5k. Below are some more ideas of places you can take your children to encourage fitness and activity. These are just some examples. I’d love to hear some of your ideas. Leave me a comment below and tell us where you go or want to go to get your kids outside and moving.

• Hit a bucket of golf balls at Valley Golf Center
  • (623) 935-9351
  • 12247 West Indian School Road, Avondale
• Go on a  Arizona Horseriding Adventures or Old West Party Adventure
  • (623) 640-3814
  • 14629 W. Peoria Avenue, Waddell
• Explore the desert on horseback with  White Tanks Riding Stables
  • (623) 935-7455 - 20300 W Olive Ave, Litchfield Park, AZ
  • (623) 640-3814 - 14629 W Peoria Ave, Waddell, AZ
• Roller around at Skate Zone
  • (623)925-0179
  • 13550 W. Van Buren Street, Goodyear
• Everybody loves to bowl - Brunswick Tri City Bowl
  • (623) 932-3388
  • 1425 N Central Ave, Avondale
• Try some intense fitness at CrossFit Fury
  • (623) 932-4338
  • 540 N Bullard Ave #15, Goodyear
• Kids versus adults at Tempe Paintball
  • (480) 966-1900
  • 1401 S. McClintock Dr.,
Tempe
• Bounce around at  Jump Street
  • (602) 889-0081
  • 5665 West Bell Road
, Glendale
• Climb together at  Phoenix Rock Gym
  • (480) 921-8322
  • 1353 E. University Dr., Tempe
• Another kids versus adults, without the paint - Stratum Laser Tag
  • (480) 545-5500
  • 1455 S. Stapley Drive, # 11, 
Mesa
• Cool down indoors at Polar Ice Peoria
  • (623) 486-0386
  • 15829 N 83rd Ave, Peoria
• Skate, bike, play basketball, or walk around at Dust Devil Park
  • 107th & Camelback

What are you waiting for? Get up and go have major fun exercising and staying healthy as a family!!

1. ARIZONA DIABETES BURDEN REPORT: 2011 http://www.azdhs.gov/azdiabetes/documents/pdf/AZ-Diabetes-Burden-Report_2011.pdf
2. Arizona - Number (in Thousands) of Adults(aged 18 years or older) with Diagnosed Diabetes, By Age, 1994 - 2010 http://apps.nccd.cdc.gov/DDTSTRS/Index.aspx?stateId=4&state=Arizona&cat=prevalence&Data=data&view=TOPA&trend=prevalence&id=1
3. http://www.livestrong.com/article/358542-physical-benefits-of-exercise-for-children
4. http://kidshealth.org/parent/nutrition_center/staying_fit/exercise.html