One may wonder how can an active mum provide her children with a foundation to protect their health? Written in Paediatrics journal by Cambridge researchers, it appears that the more active a mother is, the higher the chances of her kids developing active lifestyles. Still, why is this relevant?
The Local T&T Problem Astounding findings were shared in Paediatrics and International Child Health by UWI (University of the West Indies) researchers Batson et al, whereby risk factors for diabetes were common in T&T’s school children between the ages 7-18. Much to your surprise, 40 per cent had at least one risk factor.
In the past, before 1980 diabetes was categorised as an adult-onset disease but with new millennium lifestyle changes, childhood obesity is another pandemic whereby diabetes risk factors start from as early as primary school.
Alarmingly, World Health Rankings placed T&T third in diabetes-related deaths. A sedentary lifestyle can inevitably increase the possibilities of developing type 2 diabetes.
School-Life in a time of COVID-19: the impact on children’s health
Promoting physical activity is easier said than done during ‘COVID-life'. As lockdown restrictions relax, extra-curricular activities especially those that require groups or close-contact, such as football or martial arts may still be suspended.
Needless to say, it is not easy to follow the recommendations for youngsters aged 5–18 years to engage in at least 60 minutes of sprightly physical activity daily, as mentioned in the British Medical Journal. Similar recommendations, which WHO (World Health Organisation) has also declared as standards, are nonetheless impractical with the sharp pandemic-related changes.
In particular, WHO suggests that sedentary screen time should be limited to two hours daily, nevertheless, with school lessons provided largely over computers and television, this is unrealistic.
Some of the best times in primary school occur during lunch break where kids enjoy outdoor group games like cricket, rounders, red light-green light, hide and seek, catch, red rover and ‘scooch’.
Meanwhile, we must adhere to social distancing throughout 2020, leaving kids will less stimulation from imagination, enjoyment and socialisation.
Fitness experts concluded that playground games can be more effective than expensive gym sessions for kids!
But how do we deal with COVID-19 restrictions?
Games such as catch, hula-hoop, hopscotch and skipping are considered effective if done at appropriate intensities. Skipping may sound basic but the stamina and lightness of foot developed, aided Muhammed Ali to ‘Float like a butterfly, Sting like a Bee’.
Surprising Sport Science Facts About Childhood Games.
UK fitness club experts confirmed that 45 minutes of combined skipping, jumping jacks and tag/catch can burn over 400 calories; which is more than a KFC Kids Pack! Kids and parents can try these:
Hula Hoop: Sports Engineering & Technology journal favours hula hooping over mini hooping as it provides moderate muscle activations of the obliques, spinal erectors (back muscles) and the gluteus maximus.
Hopscotch: 15 mins of Hopscotch can burn more calories than in a slice of bread! Benefits include enhanced balance, coordination and motor skills. One may never have guessed that the European Journal of Sports Physiology suggests that Hopscotch increases the flexibility of lower leg muscles which benefits long-distance runners.
Variations can add intensity:
- hop the number of times on the block (e.g. 7 hops on block 7).
- at the end, do 10 jump squats and 10 jumping jacks
- rest, repeat.
Football Drills: Triangles, fast feet, drag stop and my favourite, although I lack the skills - juggles. These all require a small space and can be done by one person.
Other activities worth trying include wall-ball, wrestling, balloon tennis for the younger kids, crab-walk, and races which can be done in a driveway. The best was saved for last because who doesn’t love a water-fight!
Video-games Can Boost Fitness!
Contrary to what you may believe, the lockdown-stress has not clouded my reasoning. When it comes to fitness, exergames are exercise video games and some are highly effective in promoting health & family time. You may ask, why exergames instead of typical aerobic videos?
Simple - exergames are more fun! Fun is essential since ongoing responsibilities, compounded by COVID-19 stressors can inhibit your ability to yield the will to exercise. Getting fit sounds easy, but why is it so difficult to stick to? Simply put - a mother’s job is never done, causing time and motivation to be non-existent luxuries. Zumba Exergames can alleviate the lack of motivation while dancing to upbeat music much like Latin, Indian and hip-hop.
Recommended Exergames
Multi-player mode makes it fun for everyone to play together!
Nintendo Switch: Zumba Burn It Up!
PS4: BoxVR, Creed Rise To Glory, Yoga Master and Sprint Vector.
Xbox One: Kinect Sports Rivals. Zumba fitness world part, Zumba kids. You can burn a similar amount of calories in 30mins of Zumba fitness to 30mins of jogging.
Minor adjustments to daily routines for reducing long hours of sitting
• use headsets while on a call, allowing you to stand or walk.
• proper sitting posture
• stand or walk slowly while browsing social media
• encourage children to habitually stand up and stretch while studying.
• have kids stand and read schoolwork aloud.
• quiz your child while playing catch with a ball, try to never let it drop!
• swap 15 mins of Netflix time to play catch-ball. If you are like me, this can get rather addictive.
My consistent athletic lifestyle has been greatly shaped by a mindset that was nurtured from childhood. To this end, apart from all the research mentioned, I also rubber-stamp these suggestions.
A special thank you to my mother for taking me to the gym and being my first weight-training buddy and to all mothers, single fathers and guardians who try their best in keeping their offspring healthy and strong to win at life!