Some of my friend’s kids are already starting back to school. Some will be returning soon. Many are still trying to figure out what school will be like amidst concerns over the corona virus. My own kids will be opting for a hybrid approach—2-3 days a week at school in alternating cohorts and the remaining days instructed online. (Sports still linger in uncertainty.) For most schools there is still some (albeit, in my humble opinion, too limited) requirement for Wellness (formerly known as “Physical Education”). As most kids certainly don’t get the recommended 60 minutes of daily physical activity, even with PE/Wellness, the likelihood of achieving this goal in the Fall will be further challenged. So, in support of our children’s Wellness teachers, parents are going to have to take up some of the slack. I hope that, in my children’s situations, the in-school days will be activity days and that the Wellness (i.e., Health) components of the curriculum will be what is delivered online. At best, though, this is probably only two days a week for most kids. So, parents, I challenge you to be involved and encourage—dare I say, “require”—you children to be physically active, i.e., exercise, on the remaining day.
Hopefully, teachers will include age-appropriate activities for them to do (and I challenge physical education teachers to stress the necessity for more rigorous physical activities), but parents can supplement. Make daily exercise a part of your child’s school day—as well as a part of your own. Schedule it! As a parent, set the example by participating. Work collectively with your neighbors. Take turns being PE teacher for the day.
If we haven’t settled into our own personal home-exercise routine during quarantine, now is a good time. Ask your child(ren) to join you. Walk the family dog as a family. Go on bike rides. Take up jogging. Lead the kids in some high-intensity interval resistance training. (This might be easier with the younger kids, but the older kids might appreciate the challenge of trying to show up Mom/Dad.) If you have a home gym, use this opportunity to introduce your child(ren) to progressive overload.
Kids are likely to follow the example of the parents. If you are making excuses not to exercise, don’t expect them be willingly exercise on their own. However, if you are exercising they will be more willing (than you might think) to join in.
When planning physical activities for your home PE class, remember to keep it fun. We are trying to build lifelong exercise habits in our children (as well as ourselves). Consider both the health-related (cardiorespiratory endurance, muscle endurance, muscle strength, flexibility, and body composition) and neuromotor skill-related (speed, power, agility, balance, coordination, and reaction time) components of physical fitness in your planning. Remember for a body system to adapt, it must be challenged to a level greater than that to which it is accustomed. So, progress the challenges through the term. Communicate with the child’s PE/Wellness teacher and ask what you can do at home to supplement what they are doing in school.
Be creative! Some of us might remember playing outside as kids. (If you don’t, ask your parents.) Relive some of this fun with your kids. Play the games that will get you and your kids moving. Create daily obstacle courses. (Let the kids create the challenges.) Set up cones or markers for agility training. Go to the playground. For older kids, help them to develop an exercise plan for the term (as you set the example with creating your own).
Sports are in a flux for the Fall. States are taking different approaches with regards to starting dates and what sports may be scheduled. Hopefully, we will get back to rather normal sport seasons very soon. Encourage sports performance. If calendars change, adjust. Follow the rules! The worse thing we can do as parents is not follow guidelines and cause the spread of the virus. Don’t ruin things for other athletes and sports!!
With fall seasons likely being delayed, look for qualified sports performance/strength and conditioning coaching for your athlete. Focus on overall athleticism that will carry over from sport to sport. Set goals for the athlete accordingly. Use the extended preseason to your athlete’s advantage.
I considered making specific suggestions, but every child and every circumstance is going to be different. You know your child. Work with them to improve on their physical abilities during these less than ideal circumstances. Be creative (and do a little Google searching). I would be interested to hear the approaches my readers are taking.
Let’s remember that obesity is a major health concern in the U.S. Habits built in childhood carry over into adulthood. Most of us need to get in better shape ourselves. Let’s use this as an opportunity to do it as a family! Let’s do it as a community!
Be your best today; be better tomorrow.
Carpe momento!