Want to get your family moving more and sitting less, but not sure where to start? We’ve rounded up seven strategies that will help you on your worthy endeavour. From creating active areas in your home to taking a different approach to presents, these ideas are designed to encourage and inspire you to harness the power of movement in a practical, meaningful way and start reaping the wonderful benefits of moving well today.
Let’s jump into it!
1. Movement catchups
The first way to get your family moving more is using activity as a focus when hanging out. Instead of simply sitting around a table and chatting, you could go for a walk or bike ride around the neighbourhood, play frisbee in the park, or attend a local yoga class. By getting together for a physical activity, you’re not only connecting and checking in with each other but getting your bodies moving – it’s a win-win!
2. Active an anti-screen toy box
Got kids that are glued to their phone, tablet or TV? Work with them to create an anti-screen toy box to put away all screen devices (or remotes) at family-nominated times each day and night. Unplugging from screen devices will invite them to play with other toys, such as blocks, balls and puzzles, that get their bodies out of prolonged sedentary positions.
If you want, you can go one step further and use this time to get the whole family together for some stretches, games or activities that get everyone moving.
3. Create an active play area
In a similar vein, creating a space in your house or garden dedicated to active play can encourage your little ones to move more and sit less. Whether the active play area is for digging, jumping, climbing or imaginary play, it works all the same!
4. Send seats to the ‘naughty corner’
If a chair or couch has been used too often, put it in the ‘naughty corner’ where no one is allowed to use it for a certain amount of time. By doing this, you’re encouraging all members of the family to move or stand instead of instinctively sitting down.
To go one step further, you could replace the seat for a hula hoop or skipping rope to encourage family members to engage in a physical activity – promoting having fun, building skills and testing different abilities.
5. Active transport zone
Another way to get your family moving more and sitting less is by designating an active transport zone around your house (we recommend a 1km radius in urban areas) where you exclusively walk, run or ride etc. when in this zone. An example of this in action would be when you need to grab some milk at the shops down the road, instead of hopping in the car you would go by foot or bike. A simple swap that makes a big difference!
6. Talk about movement
As well as actually moving, talking about movement – what it means, how it makes you feel, what you like about it – is a great way to promote physical activity. As a family, talking about what you’ve seen / heard / felt when walking or using active transport to get home from school or work will help reinforce the idea that going slower is better.
7. Give active presents
When picking out a present for a birthday, special occasion or festive holiday, opting for active ones instead of sedentary ones will encourage your kids to move and partake in active play, which is an essential part of healthy development. Even though a ball may be harder to wrap than an electronic device, it’s a gift that will keep on giving!
Conclusion
There are many ways to integrate more movement into your family’s day. Finding strategies that work for you will have you well on your way to a more active household.