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a family walking in the woods 2 girls dancing at home being active doest have to be sport drawing of a stick boy aving

making activity fun:

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Make being active fun!

All physical activity counts towards your kids' 60 minutes a day of exercise. And you don’t have to do it all at once.

Tips

  1. If your children have not been active at all, start slowly with bursts of 15 to 30 minutes – and build it into your daily routine.
  2. Add activities over time until they reach the goal of at least 60 minutes a day.
  3. Free play is just as important as structured sports. Running around, playing in the garden or local park and having fun ALL count.
  4. Kids love a challenge – setting them a task is a great way to get them active and keep them focused. For example, ask them: 'How many times can you throw and catch a ball between you without dropping it?' or 'How many skips can you do in a minute?'.
  5. Check out activities in your area so your child can make local friends. Then you won’t have to drive them around. It can also help them to explore and develop confidence and social skills.
  6. If you have safety concerns, get together with other parents and agree to patrol the area. You get a walk and chat while they get to play.
  7. Get more active as a family and find out what’s going on in your community via www.getirelandactive.ie or www.getalifegetactive.com
  8. Don’t let the rain interfere. Have rain gear (jacket, leggings and wellies) to hand. In very bad weather, swap outdoor activities for indoor ones (e.g. hide and seek, disco dancing in the kitchen, short bursts of house clean-up followed by a trip to the swimming pool or sports club).
  9. Join in! Adults need to be active too for 30 minutes a day. Take a family walk. To add fun, you can challenge your kids to:
    • Walk backwards or sideways
    • Skip or hop on one foot
    • Take giant steps

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- Start slowly and build up to 60 minutes a day.

© The Food Safety Promotion Board