Childhood obesity is an epidemic in the U.S. and in many other developed countries. Increasing physical activity plays an important role in keeping children healthy and strong. Remember children ages 3-5 should be active throughout the day and children ages 6 through 12 need 60 minutes per day of moderate-to-vigorous physical activity for good health. Remember that healthy routines become healthy habits! Here are 10 tips on how to add more outdoor walking time to your families’ routine.
1. Keep it simple
Build a routine by starting simple. Determine the amount of time and distance that work best for your family. Start by taking a walk around the block or on a trail and add more time each week. Set time aside a few times a week to walk together as a family.
2. Go on a scavenger hunt
There are so many ways to use scavenger hunts on walks. There are lots of free options online, you can make one yourself ahead of time, or make it up along the way. Some ideas include seasonal hikes, looking for animal tracks or hunting for colors, shapes or sizes. You can even spend time on your walk looking for things that start with each letter of the alphabet or every color of the rainbow.
3. Exercise your mind and body!
Utilize online games to make physical activity more fun. Interactive online experiences, like Pokemon Go and geocaching add an exciting element to any park visit.
4. Make it fun
Take turns sharing the favorite part of your day or tell funny jokes. Play a game of I Spy or Spot the Shape. Bring along a notebook and make observations or draw what you see on your walk. You can even bring along a trash bag and gloves and pick up litter along your route.
5. Track your distance
Use a fitness tracker, pedometer or an app on your phone to count your steps. Make predictions on how many steps you will get on your walk and challenge yourself each week to add to your step count.
6. Walk in nature
Find a walking route in your nearest park or nature area. Take some time to stop, close your eyes, and listen and identify different sounds in nature. Learn to identify different species of plants and trees by taking pictures along your walk and use plant id apps to help you learn more about your surroundings. Check out WalkArlington for information on trail maps in Arlington.
7. Stay safe
Start with routes you are familiar with and walk in safe areas with sidewalks, street lights and crosswalks. Walk during daylight hours and pay attention to sunset time as it is more difficult to be seen walking at night. Wear bright clothes to make you more visible to others.
8. Teach children traffic rules
Turn your walk into an opportunity to teach kids the rules of the road (or trail!). Teach children road and trail safety by telling them what road and trail signs mean. Practice safe walking by crossing at crosswalks and look both ways before crossing the street.
9. Choose a theme
Pick a letter of the alphabet to find items starting with that letter. Pick an animal and look for their tracks or where that animal might sleep. Bring along a small magnifying glass and search for bugs to see how many bugs your family can identify. Bring along a bird id book and see how many species you can identify. Do an animal walk and take turns walking or running like different animals.
10. Map it!
Neighborhood or nature walks are a great way to introduce maps to your kids. Use an existing map and teach how to read a map on your walk. Or make up your own after a walk. For an urban walk, observe directions, streets or landmarks and then make a neighborhood map with these details when you return. This also helps children become more familiar with their own neighborhoods. For nature hikes, note areas of interest, including water crossings, boulders, big trees and turns along the trail and map these areas out on paper.