Child’s play Summer the perfect time for kids to boost physical activity, adopt healthy habits By: Sabrina Carnevale Posted: 3:00 AM CDT Monday, Jul. 15, 2019 Last Modified: 6:34 AM CDT Monday, Jul. 15, 2019 Updates

Opinion

Hey there, time traveller!
This article was published 14/07/2019 (1894 days ago), so information in it may no longer be current.

School’s out — and that means kids are home and looking for things to do.

Some parents like to keep their children on a schedule of summer activities but that’s not the only reason to keep kids busy — there’s a host of benefits to playing and being active.

We know physical activity and health are strongly related, and keeping kids active is just as important as our own health. Young children need regular physical activity to develop and grow, and active play establishes connections between bones, muscles and the brain.

Setting kids up with a physically active lifestyle is crucial for lifelong health along with physical and emotional well-being.

The Canadian 24-Hour Movement Guidelines for Children and Youth say the health of the body and the brain are critical in order for kids to reach their mental, emotional and intellectual potential. Childhood physical activity is important for a healthy brain and leads to improved thinking and learning, problem-solving ability, stress management, self-esteem and the ability to cope with anxiety and depression.

But between increasing demands at school, busy working families and some children feeling as though they aren’t as strong in certain sports, keeping kids active as they get older can be a challenge.

According to Statistics Canada, children who aren’t active enough are at a higher risk of developing chronic diseases like type 2 diabetes, high blood pressure, high cholesterol and other cardiovascular illnesses. Children and youth aged five to 17 should get at least 60 minutes of moderate-to-vigorous intensity physical activity per day.

As of 2016, only 37.6 per cent of this target group met the recommended level.

And now that summer vacation has begun, kids are free from homework and have even more time to play. Many parents have a tough time keeping their kids off screens of all sizes and that’s where a kids fitness class can help.

Ryan Stewart, owner of Everest Training Centre in Winnipeg, is a certified strength and conditioning specialist and holds a Bachelor of Exercise and Sport Science degree from the University of Manitoba. In July of 2018, he began leading 60-minute group classes for children aged six to 14 out of CrossFit 204 on Berry Street. Since then, he’s taught more than 150 kids.

Stewart believes it’s important for kids to build healthy habits that will help them transition into healthy adults, alleviate stress and build confidence. His mission: get kids excited about fitness.

“I love having an impact shaping each kid’s health and fitness journey. It’s extremely rewarding,” he says. “My biggest goal is to make physical activity, sport and exercise enjoyable for kids. I want to empower these kids to have a life-long love of fitness.”

Stewart acknowledges there are challenges to keeping kids engaged.

“There is so much technology at every kid’s disposal,” he says. “It can be very easy to get distracted, grab a device or watch a screen. If there isn’t structured sport or play, I find kids can sometimes be uninspired or tied down to home.”

The Canadian 24-Hour Movement Guidelines for Children and Youth recommends two hours or less of recreational screen time per day for children aged eight to 11 years. For those aged five to 17 years, 51 per cent are engaging in more screen time than is recommended for recreational screen-based sedentary behaviours.

Sedentary behaviours can include screen time and other activities that require little physical movement such as sitting and watching television or playing video games.

He says one of the biggest mistakes families make when starting an active routine or exercise program is expecting things to just fall into place.

‘Between driving your kids to school, getting to work on time and handling kids’ activities, parents are incredibly busy,” he says. “It’s important to schedule your activities to ensure they happen. If the kids don’t enjoy the activity or sport, it won’t be sustainable.”

Stewart’s kids classes challenge young people of all fitness levels — from competitive athletes to those just starting out.

“Depending on where the child is in their developmental stage, the biggest advice I give is to just move,” he says. “I encourage kids to get out and sprint, jump, hang, roll, swing, throw, balance, swim and play. Most importantly, have fun being a kid.”

Stewart focuses on skill building, long-term development, fitness and health and improved movement mechanics. His classes including aerobic and anaerobic conditioning, speed, agility and plyometrics, co-ordination and muscular strength.

Childhood friends Easton Lewicki and Cole Younger, both 15, play Triple AAA hockey with the Winnipeg Hawks and have been attending Stewart’s fitness classes since April.

For Lewicki, it’s about more than keeping in shape.

“(Working out) puts you in a good mood,” he says. “Ryan’s classes keep me fit for all the sports I play. I’m tired at the end but I’m also proud because I know I worked hard.”

Younger says he’d rather be working out in Stewart’s class than sitting at home.

“It’s good to be active and healthy and get moving instead of sitting on your butt and playing games all day,” he says. “The feeling you get when you’re proud of yourself — for finishing a workout or getting that last rep in — that outweighs everything.”

Children also benefit when parents increase their own daily physical activity, according to 2017 research by Statistics Canada. The research says a “child’s level of physical activity rises by five to 10 minutes for every 20-minute increase in the physical activity of a parent.” With that, children walked an additional 200 to 350 steps for every 1,000 steps that a parent walked.

If parents are physically active or involved in their children’s activities — whether coaching or volunteering — Stewart says kids are significantly more likely to participate.

“When a family provides a supportive environment for athletic pursuits, kids are more inclined to take part,” Stewart says. “By showing your kids that being active is a priority, not only are you improving your kids’ health, you’re also increasing the likelihood they’ll continue to stay active throughout adulthood.”

Lewicki’s mom, Lisa, says being an active family sets a good example for her son.

“Our family is very active — my husband and I do sports as well so it’s important for us that our son grows up the same way,” Lisa says. “Easton loves hockey and these classes contribute to how he performs on the ice. We want to give him the best shot at being the best he can at the sport he loves.”

Many people think teenagers shouldn’t be lifting weights, she says. But with Stewart keeping an eye on them, Lisa knows Easton and Cole are in a safe environment.

“As a parent, if the boys go off to another gym, I don’t worry about them grabbing a massive weight and seeing who can lift the most,” she says. “They now have gym etiquette, which they can take with them for the rest of their lives.”

Lewicki says the boys feel a sense of accomplishment when they complete Stewart’s classes

“It’s been really good to see them jump in the car and say ‘I rang the bell today because I got my personal best,’” she says. “It’s not about winning or losing, which hockey is very much about. It’s about them having a good time and pushing themselves past their limits,” she says.

“They’re confident in their skill set. Ryan brings so much positivity to class — he really boosts their confidence and, at their age, that’s huge.”

Stewart’s best piece of advice to setting kids up for success?

“Work hard and strive to get better every day. Every obstacle is a new learning opportunity,” he says. “Just make sure to celebrate all of the successes along the way.”

Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.

sabrinacarnevale@gmail.com

Sabrina Carnevale
Columnist

Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.

   Read full biography