Off the sofa to enjoy summer

It’s all too easy to let the kids lounge in front of the TV during the summer holidays, because getting them out, about and active takes effort.
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But not much effort, insists public health initiative Change4Life.

They have just launched their summer programme, providing an Event Finder on its website where families can enter their postcode to find low-cost activities and events, like discounted sports club sessions, going on in their area.

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“It’s really key that children meet the recommended physical activity guidelines,” says Change4Life spokesperson Professor Kevin Fenton, director of health and wellbeing at Public Health England.

Official guidelines suggest children aged five to 16 should do at least an hour a day of physical activity that gets their heart beating faster than usual. Mums and dads need to get moving too, as it’s recommended that adults are active for at least 150 minutes a week.

“One of the best ways to do that is to encourage them to try new things, and find something they really enjoy, which works activity into their lives,” advises Prof Fenton. “The events going on through Change4Life this summer are the perfect opportunity for everyone, including adults, to find something which suits them and get on their way to a happy, healthier future.”

However, you don’t have to attend organised events to have active family fun. Amanda Frolich, a children’s development expert supporting the Change4Life summer campaign, points out.

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“The school holidays last a long time, so have an action plan where you’re constantly keeping the children busy and they don’t have time to get back on that iPad or in front of the TV.

“Get them active, and lead by example.

“If you make activities fun and interesting, then they’ll want to join in.

“My motto is children dance best when adults dance with them, so if you’re actively involved in doing activities with your child, they’re more likely to keep going.

“Make things fun, active and educational, so children don’t realise they’re actually learning,” Amanda Frolich goes on. To help you do this, she suggests the following activities:

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Trampolining – great for cardiovascular fitness, and can be made even more interesting for the child by setting them targets such as how many bounces they can do in a certain time.

Buy sand and let the kids make sandcastles in the garden.

Family jogging – aim to get further every time you all go out. Cycling or swimming together can also be great fun.

Family workouts in the garden, like a morning Wake Up and Shake-Up, with circuits, running on the spot, star jumps etc.

Active treasure hunts, with each clue asking the child to either hop, skip or jump to the next clue.

Egg and spoon races in the garden.

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Hula hoopin – good cardiovascular exercise that adults will benefit from too.

Limbo dancing under a rope.

Simple games like scarf tag, where children have scarves or bits of material tucked into their waistband, and parents have 30 seconds to chase all the kids around and get as many scarves as possible. Then the children have 30 seconds each to chase the parents to try and get the scarves back.

For more ideas and information visit www.nhs.uk/change4Life

Active ways to get up and go

A mini sports day and a number of fun sessions are being planned to keep kids fit and active this summer in Doncaster. The events for children aged 10 and under, will be held at the Central Children’s Centre, Welcome Way, Doncaster. 
There will also be a Get up and Go session running at The Children’s Centre, Stainforth. Call Central Children’s Centre on 01302 645557 or Stainforth on 01302 384250 for more information or to book 
a place.