Kids Staying Active in Winter
by Ann Hamilton
Question: My children are driving me crazy. It seems like too much work to bundle them to play outside. Do you have any suggestions for keeping them physically active during the winter months?
Answer: Winter months provide many challenges to being physically active but those challenges can be overcome. Let’s face it; some days are just too cold or snowy to spend hours outdoors playing or exercising. We have to dress in multiple layers just to keep warm. This can seem daunting when children need help putting on snow pants, jackets, hats, mittens and scarves before heading out the door. Some days we ask ourselves if it is even worth it. It is worth every minute of playing outside burning off energy and being physically active.
Children benefit from being physically active on a daily basis. Some of the many health benefits from being physically active and exercising include building and maintaining healthy bones, muscles and joints; improving lung function; improving stamina; and, maintaining a healthy weight. The current recommendation is that children engage in at least 60 minutes a day of moderate physical activity. This doesn’t mean children have to run or exercise for 60 minutes straight, it means that all the physical activity they do throughout the day should total 60 minutes.
When asked about being physically active during the winter months people usually think of outdoor winter activities such as skating, downhill skiing, cross-country skiing, snowshoeing, and/snowboarding. These activities are wonderful and provide many health benefits but they also cost money. There are other fun activities that children can do that enhance physical activity that cost little or no money.
Consider the following fun, low-cost activities for children by dressing for the weather and drinking plenty of water to stay hydrated. Make snow angels by lying in the snow and moving your arms and legs side to side. At the same time look for shapes of objects in the clouds. Climb a “snow” mountain where the snow has been piled by the plow. Make a snowmen family. Take a nature hike and look for animal tracks in the snow. Borrow a book from your local library to help you identify the tracks. Try having a race from one end of the yard or park in the snow. Go sledding on cardboard or build a snow fort. The list is just limited by your imagination.
There are days that it is just too cold to be able to spend quality time outside. Consider fun activities children can do inside by themselves or with your help. Be considerate of your neighbors if they live in the same building. Turn off the television and dance to music. Play “follow the leader” and incorporate simple stretching and strengthening exercises. Use common household items such as canned vegetables or soups as weights. Play games that involve movement.
For the adventurous adults try bringing outside activities in. For example, when my daughter was a preschooler I would occasionally set up the wading pool with warm water on the concrete floor of the cellar, run the woodstove and let her play to her heart’s content. I would mop the floor afterward and pour the water down the sump pump hole. While not many families have space or patience to do such an activity to was fun for her and she was physically active.
Children can have a great time playing outside in the winter. Bundle up and play alongside young children or let older children play by themselves in the backyard. Just keep safety in mind at all times. Whatever you choose to do with your children, be physically active and have fun.
Ann Hamilton is an Extension educator in family & consumer resources with UNH Cooperative Extension in Carroll County. For more information please visit www.extension.unh.edu