Keeping Kids Active on a Snow Day
It’s not uncommon for snow days to turn into TV, video game and iPad marathons, but it’s important to keep kids active and engaged — even when the weather outside is frightful.
The
Canadian Society for Exercise Physiology states that children ages 5-11 years old should limit their recreational screen time to no more than two hours a day, while lower levels are associated with additional health benefits. In addition, the
Canadian Physical Activity Guidelines recommend that children ages 5-11 years should accumulate at least 60-minutes of moderate- to vigorous-intensity (MVPA) physical activity daily.
This should include:
- Vigorous-intensity activity at least 3-days per week;
- Activities that strengthen muscle and bone at least 3-days per week; and,
- Get an additional several hours of light physical activity (LPA) through structured and unstructured activities.
More daily physical activity provides greater health benefits
Regular physical activity among children and youth is related to improvements in cholesterol levels, blood pressure, body composition, bone density, physical fitness, academic achievement, and aspects of mental health including self-esteem. Conversely,
recreational sedentary behaviour , such as time spent watching TV or playing video games, is linked to obesity, metabolic syndrome, hypertension and poorer scores in psychosocial health indicators such as body-satisfaction.
Get outside
Spending time outdoors is an essential part of living a healthy lifestyle. With our Canadian winters, it is even more important to get outside during the winter months. There are many benefits to spending time outdoors, here are just a few:
- Improves mood and self-esteem;
- May contribute to higher grades in school and/or more productivity at work;
- Improves focus and concentration;
- Increases Vitamin D levels;
- Helps improve the quality of sleep; and,
- Helps to decrease symptoms of several health issues including depression, anxiety, ADHD and high blood pressure.
10 fun things to do outside on a snow day
Be prepared for those snow days when school is off and kids want to go outside and play:
- Go sledding! Plus, hiking up hills to sled down also gets the heart pumping.
- Go trekking , snowshoeing , or cross country skiing .
- Build a snowman. Roll some balls, big or small. Build a snowman together. Find rocks for eyes, twigs for arms, and wrap him up warm with a hat and scarf!
- Have a snowball fight! Show the kids how to make a snowball. Have a target practice. Set up something to throw at and let the kids get some practice in underhand and overhand throwing! Dodging snowballs in a snowball fight can also zap serious energy from light jogging.
- Build a snow fort or an igloo. Pack the walls together to build a safe place for hiding out!
- While you’re out shovelling the driveway or sidewalk, let the kids help! Or have them make their own paths… maybe a snow maze !
- Stomp through the snow and make Sasquatch/Yeti footprints!
- Instead of making your own footprints, look for animal prints ! Can you find rabbit prints? Squirrels? Deer? Discover what’s in your backyard! Not sure? Take pictures of the animal tracks and look them up together later.
- Get creative outside in the cold! Paint the snow! Make it colourful!
- After a fresh snowfall, go layout in it and make some
snow angels together. Make a whole snow angel family!
Dress for success
To make sure being active and spending time outdoors in the wintertime is FUN, ensure that you and your family are dressed and equipped appropriately for the weather! Children are more likely to play outside if they are able to stay warm and proper layering before heading outside is crucial to their enjoyment of winter activity.
- For the first layer (direct skin contact), avoid cotton as it traps moisture and will keep you cold. Choose a moisture-wicking layer if possible.
- The second layer should be an insulating layer. A sweater or fleece is best.
- The third layer should be an outer protective layer. Something that is wind resistant, water repellent, and breathable are best.
- Remember, children are likely to stay outside longer if they can keep dry and warm!
Get inspired
Keep kids active this winter with these
FREE winter activity and game ideas that build and promote physical literacy. We hope you find them useful in your physical education, sports, winter camp or recreation program. You can also play these winter games at home with your family.
