A Time to Keep Moving Winter’s Cold Is Certainly No Excuse for Kids to Stop Exercising

In today’s environment, whether child or adult, we need to consciously choose to move more. But for children the lure of sedentary activities such as computer and video games or watching television is hard to resist, especially in the wintertime when there is snow on the ground and the temperature outdoors is freezing.

Moving your body keeps it strong, including your heart, lungs, muscles, and bones, and can keep your weight at a healthy level, and it is a great stress reducer. Physical activity is also part of the ‘energy balance equation’ and an important component of a healthy lifestyle. Individuals burn calories by breathing and digesting food, or simply by moving around at school, work or at home. And those who are more active will burn more calories than people who are not as active.

When it comes to exercise — defined as moving and being active —  the general recommendation for kids it to get at least 60-90 minutes of physical activity daily. To encourage physical activity, consider allowing kids to choose from a menu of cardiovascular, ,strength training, and social activities. Remember, the key to their success is finding something that they will not dread, but enjoy doing.

Cardiovascular options, dependent on the season, could include walking or jogging, swimming, bicycling, playing a game of tag or some other outdoor game like Frisbee or hide and seek. For strength training, check out a program at a local fitness center or create a program at home that involves pushing and pulling activities. Household chores such as hauling wood, bringing in groceries, or carrying laundry baskets also build strength. And, for social time, help break the computer/television habit by encouraging children to listen to music, read, or visit with friends, grandparents, and others.

You can even keep children busy when they are enjoying some casual time watching television, which should be limited to less than one hour per day. Encourage them to get up during commercials and do a small chore like washing dishes, cleaning the room, taking the laundry upstairs, or unloading groceries. Also, using the television, they can hook up their interactive video game systems like Nintendo, Wii, or the Xbox Kinect to get moving with games such as Just Dance or a variety of fitness challenges such as Zumba, tennis, and many others.

Just because it’s cold and snowy outside isn’t a reason or excuse for kids to hibernate. Physical activity in the cold weather months can still include a combination of both indoor and outdoor activities. Indoors you can always go swimming at your local YMCA. Skating is also a great physical activity. Bring the kids to an indoor ice or roller skating rink, and, if need be, you can rent skates there. Bowling is also fun and a great family activity to get everyone moving together. You can also sign the kids up for indoor sports such as basketball, and look for an indoor track where they can walk or run when the weather outdoors is frightful.

Even dancing indoors with their headphones on is considered physical activity. Be creative, organize a scavenger hunt to get them running or moving throughout the house to find things, or create an indoor obstacle course.

If your budget allows, invest in some exercise equipment that can also be used by children such as a treadmill, exercise bike, or a stepper. If you’re on a budget, or even if you’re not, a medicine ball or resistant bands don’t cost much – between $10 to $30 – and can be used at home, especially when the weather is bad outdoors and kids have to stay inside.

And, even though it’s cold and snowy, you can still bundle your child up and send him or her outdoors where in the snow they can build a snow fort or go hiking or sledding, which is a wonderful physical activity, especially as they hike back up the hill while pulling their sled. Just remember not to load the kids up on too much hot chocolate when they return indoors, and use skim milk or sugar-free hot chocolate packets when making the tasty treat.

As a weight specialist, we always encourage healthy eating habits for the entire family, who should enjoy at least one meal together in this busy world of ours, and the same goes for exercising, too. Parents should set a positive example for their children and also strive to exercise 60-90 minutes each day. This is extra important in the wintertime when we are often tempted to eat higher-calorie comfort foods and holiday treats.

By working together as a family to build healthy lifestyles, you can prevent your children from many of the complications of excessive weight gain and establish a lifelong commitment to exercise.

For more information on the Pediatric Weight Management Program call (413) 794-4400 or visit Baystate Children’s Hospital at baystatehealth.org/bch. v

Dr. Chrystal Wittcopp is a pediatrician and director of the Pediatric Weight Management Program at Baystate Children’s Hospital