Spring into Action: Fresh Ideas for Keeping Children Moving at Every Age

The longer days and warmer weather of spring offer a natural opportunity for families to refresh their routines and build healthier habits. Staying active can feel challenging after months of cooler weather spent mostly indoors with, potentially, limited movement. However, making deliberate but small, everyday choices during this time of year can set the tone for a more energized and active season ahead. As children grow, their physical needs and abilities also increase. Exploring new strategies and challenges at each stage of development can be a fun and rewarding way to help them stay strong and healthy.

How Much Movement Does My Child Need?

Age Group Movement Recommendations

Infants (Birth–12 months)

Several short structured and unstructured movement sessions daily (e.g., tummy time, reaching, floor play).

Toddlers (1–3 years)

At least 30 minutes of structured activity plus 60 minutes and up to several hours of unstructured play daily. Avoid being sedentary for more than 60 minutes at a time (except when sleeping).

Preschoolers (3–5 years)

At least 60 minutes of structured activity plus 60 minutes and up to several hours of unstructured play daily. Limit sedentary time.

School-Age Children, Adolescents, and Teens (6–17 years)

At least 60 minutes of moderate-to-vigorous physical activity daily. These 60 minutes should include 20 to 30 minutes of muscle-strengthening and bone-strengthening activities at least 3 days per week.

Source: SHAPE America (2020); Centers for Disease Control and Prevention (2022); Office of Disease Prevention and Health Promotion (2018).

Age-Specific Movement Ideas

Infants

Tummy Time Play Zones
Turn tummy time into a mini adventure by placing colorful toys or mirrors just out of reach of your child to encourage movement and play. Short sessions spread throughout the day can help strengthen your baby’s neck, back, and shoulders (HealthyChildren.org, 2023; Safe to Sleep, 2023).

Toy Circle Reach
Arrange toys in a circle around your baby during supervised floor play. Reaching in different directions can be helpful for developing the muscles needed for rolling, scooting, and crawling (HealthyChildren.org, 2023).
Toddlers

Dance Party
Create a dance party by playing a favorite song and inviting children to clap, stomp, spin, or move in silly ways. Dancing can be a fun way to encourage physical activity, especially when it feels like a game (HealthyChildren.org, 2023). Add creativity by asking questions like, “How would a lion dance to this song?” or “What about a mouse?”

Indoor or Backyard Obstacle Course
Create an obstacle course using pillows, cushions, or tunnels to encourage crawling, climbing, and balancing. Structured play can help toddlers develop coordination, gross motor skills, and body awareness in a fun and active way (HealthyChildren.org, 2023)

Preschoolers

Scavenger Hunt Walks
Transform a walk into a scavenger hunt by encouraging children to look for colors, shapes, animals, or other unique items. You could print out bingo style cards to carry on the walk, so children can mark off items as they discover them. This playful approach can help preschoolers stay active and promote curiosity and exploration (Playworks, 2020).

Follow-the-Leader Adventure
Take turns leading the family through playful movements like hopping, skipping, stomping, or tiptoeing, or encourage your family to pretend to be animals. Introduce silly themes like a jungle walk or marching parade, or use prompts like fly like a butterfly to the next tree. Encourage your child to invent the path the butterfly could take. When movement feels like a game, preschoolers are more likely to stay active and may even take the lead (Playworks, 2020).

School-Age Children and Adolescents

Neighborhood Bike Ride Challenge
Plan a neighborhood bike ride to explore local parks, new streets, or nearby trails as a family. Biking is a heart-healthy, fun way to stay active, and changing the scenery can keep everyone motivated (American Heart Association, 2023).

Mini Fitness Moments
Incorporate short, playful challenges like a frogger challenge, which is when children take turns lying on the floor or squatting in a frog position and then jumping over each other. In addition, suggest everyone balance on one foot, run sprints around a tree in the yard, or do jumping jacks to an upbeat song. These bursts of movement help children stay active and engaged and can be a way to work toward the 60-minute daily activity goal (The Bounce House Shreveport, n.d.).

Teens

Family Playlist Workout
Encourage your teen to create a playlist for a family walk, jog, or workout. Music can invigorate and improve mental health, which makes it a valuable tool for enhancing physical-activity experiences (American Heart Association, 2023).

Active Outings
Explore new activities like hiking, geocaching, or running in a local race with your teen. These options can make physical activity more appealing because they can add a sense of adventure and purpose, especially, for example, if the race benefits a local charity, and opportunities to socialize (Centers for Disease Control and Prevention, 2022).

Bonus: Chore-Challenge Movement

Completing household responsibilities by turning tasks into a friendly competition can help your family get moving and complete some chores! For example, use scavenger hunts (e.g., make a list of “misplaced” items and give a prize to the family member who finds and puts away the most items) to motivate family members. These strategies offer double the benefits: encourages the whole family to be active and helps keep the house tidy. Add a playful twist to tasks and tell children to hop, skip, or lunge as they pick up toys or empty wastebaskets. Try to link a less preferred chore with a silly and physical task as this can improve attitudes and make the routine feel more like a game (HealthyChildren.org, 2023). For example, set a timer for ten minutes and challenge family members to clean up like sneaky ninjas—gliding, ducking, and dashing without making a sound as they race to finish before the buzzer.

Tip: You Set the Tone

Children are highly influenced by the behaviors they observe in their environment. When adults actively engage in physical activity with a positive attitude, they can help shape a family culture that values movement and encourages habits that support the whole family’s physical, mental, and emotional well-being.

Keep the Momentum Going

Looking for more ideas? Explore these resources:

References

American Heart Association. (2023). 25 ways to get moving at home. https://www.heart.org/en/healthy-living/fitness/getting-active/25-ways-to-get-moving-at-home-infographic

American Heart Association. (2023, October 24). How can I help my child be more physically active?https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-children​

Centers for Disease Control and Prevention. (2024, January 8). Child activity: An overview.https://www.cdc.gov/physical-activity-basics/guidelines/children.html

Centers for Disease Control and Prevention. (2024, August 7). Making physical activity part of a child’s life. https://www.cdc.gov/physical-activity-basics/adding-children-adolescents/index.html

HealthyChildren.org. (2023, July 25). 3 tummy time activities to try with your baby. American Academy of Pediatrics. https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/The-Importance-of-Tummy-Time.aspx

HealthyChildren.org. (2024, January). 4 play ideas to get kids moving. American Academy of Pediatrics. https://www.healthychildren.org/English/family-life/power-of-play/Pages/play-ideas-to-get-kids-moving.aspx

HealthyChildren.org. (2023, September 9). Back to sleep, tummy to play. American Academy of Pediatrics. https://www.healthychildren.org/English/ages-stages/baby/sleep/Pages/back-to-sleep-tummy-to-play.aspx

Office of Disease Prevention and Health Promotion. (2018). Physical activity guidelines for Americans (2nd ed.). U.S. Department of Health and Human Services. https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Playworks. (2020, July 8). Play at home: Go for a walk games. https://www.playworks.org/news/play-at-home-go-for-a-walk-games/

SHAPE America. (2020). Active Start: A statement of physical activity guidelines for children from birth to age 5, 3rd Edition. https://www.shapeamerica.org/MemberPortal/standards/guidelines/activestart.aspx

The Bounce House Shreveport. (n.d.). Fun exercises for kids to keep them active and engaged. https://thebouncehouseshreveport.com/blog/fun-exercises-for-kids/

Fitness Personalities of Children–Aligning Parental Expectations

Engaging in regular physical activity is important for the health and well-being of children and aids in their cognitive and social-emotional development (Committee on Physical Activity and Physical Education in the School Environment et al., 2013). Encouraging children to be active at an early age can help them establish and build a foundation that could promote health and fitness throughout their lives.

Incorporating physical activity into everyday moments is one way to support movement and activity. For example, dancing to favorite songs, building and moving through obstacle courses, riding bikes, skipping, or going for walks to the park give children opportunities to move throughout the day. In addition, with your child, identify your child’s interests when it comes to being active, and have them try new and different activities. This exploration can be a fun learning process, especially while your child is young.

As your child ages and enters the school-age years, you may notice them gravitating towards certain activities or showing an interest in an activity or a sport. Your child’s personality traits, genetics, and athletic ability can influence their attitudes toward specific sports or activities, and your child will likely fall into one of the following fitness personalities (Nemours Kids Health, 2022):

  • The athlete: This type of child has identified a specific sport or activity that they enjoy, and they may show exceptional ability and choose to compete in this sport at a high level, such as participating on a travel team or high school team.
  • The casual athlete: This type of child is interested in being active, but they may not be an outstanding player and could become discouraged in a competitive environment.
  • The nonathlete: This type of child may not be interested in engaging in physical activity, or they may lack athletic ability, and a parent may need to encourage them to stay active.

Parents shape their child’s experiences and participation in sports from childhood through adolescence (Hardwood and Knight, 2015). Determining where your child’s fitness personality aligns regarding individual or group sports and/or activities could help you find the right activities for your child and ensure they get a suitable amount of physical activity (Nemours Kids Health, 2022). While there are some children who may want to excel in a sport, there are others who are happy with casual participation (Nemours Kids Health, 2022).

As a parent, talk with your child to learn about their interests and goals regarding participating in sports or physical activities. Understanding your child’s desires and perspectives can help you align your expectations to your child’s goals. For example, as a child you may have participated in baseball competitively and dream of your child doing this too. However, you may learn that your child doesn’t really like team sports or only wants to be a casual or social player. Furthermore, your child’s fitness personality for one sport or activity, or all sports or activities, may change and evolve over time.

In addition, consider incorporating physical activity into your family’s everyday routines. To accomplish this, you could take an evening bike ride or walk, turn on music and dance while you set or clear the table, or play active games after dinner like musical chairs or hide-and-seek. Being active as a family can help model positive behaviors, show children the importance of being active, and make physical activity a normal part of life.

References

Committee on Physical Activity and Physical Education in the School Environment, Food and Nutrition Board, Kohl, H. W., Cook, H. D., & Institute of Medicine. (2013). Educating the student body: Taking physical activity and physical education to school. The National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK201500/pdf/Bookshelf_NBK201500.pdf

Gao., Z., Chee, C. S., Norjali Wazir, M. R. W., Wang, J., Zheng, X., & Wang, T. (2024). The role of parents in the motivation of young athletes: A systematic review. Frontiers in Psychology, 14. https://doi.org/10.3389/fpsyg.2023.1291711

Harwood, C. G., & Knight, C. J. (2015). Parenting in youth sport: A position paper on parenting expertise. Psychology of Sport and Exercise, 16, 24–35. https://doi.org/10.1016/j.psychsport.2014.03.001

Nemours Kids Health. (2022). Motivating kids to be active. Nemours Kids Health. https://kidshealth.org/en/parents/active-kids.html

United States Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.).U.S. Department of Health and Human Services. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

One-on-One Activities with Your Young Child

One-on-one activities are back-and-forth social interactions that you can engage in with your child. These activities can help foster a sense of safety, trust, and freedom in your child and encourage them to explore the world. Having positive interactions with your child allows them to build a secure bond with you and lays the foundation for healthy social-emotional and cognitive development (Maternal, Infant, & Early Childhood Home Visiting Technical Assistance Resource Center, n.d.). One-on-one time with your child also can expand your child’s vocabulary and contribute to their school readiness (Pempek & Lauricella, 2017). When you spend individual and focused time with your child, you let them know that who they are and what they do matters to you. In addition, spending one-on-one time together provides you with an opportunity to see your child as a unique individual with their own ideas and preferences. During your time together, you can also model positive behaviors, and your child can learn how to handle various situations by watching you. Being consistent and intentional in your personalized interactions with your child lets you and your child form memories together and create a deeper connection with each other.

Benefits of One-on-One Bonding with Your Child

  • Builds a trusting relationship between you and your child
  • Increases your and your child’s happiness and secure attachment
  • Provides the opportunity for you to model positive behaviors
  • Teaches your child how to control their body and emotions when bonding through play
  • Shows you how your child may handle various social and emotional situations
  • Helps your child develop appropriate and desirable social skills
  • Offers opportunities for you to learn effective methods to engage, teach, and/or discipline your child
  • Fosters an environment in which you can talk to and learn about your child—their interests, challenges, ambitions
  • Cultivates opportunities for you to encourage your child’s risky play (e.g., wrestling, climbing, moving fast) while minimizing hazards and, thus, supporting their healthy development
  • Decreases the likelihood of your child exhibiting troubled behaviors as they grow older

Bonding with your child allows you to learn about them in the following ways:

  • Behavioral and emotional cues (e.g., rubs eyes when tired)
  • Interests (e.g., unicorns, dinosaurs, planets, trains)
  • Likes and dislikes (e.g., favorite songs, book preferences, what frustrates them)
  • Personality traits (e.g., sensitive, persistent, active, cautious)
  • Soothing preferences (e.g., hugs, kisses, rocking)
  • Temperament (e.g., activity level, adaptability, reactivity)

Types of One-on-One Interactions

Adapted from Take Root Home Visitation Activity Cards, by Clearinghouse for Military Family Readiness at Penn State, (2019, May).

Face-to-Face. These activities encourage you to make eye contact with your child and connect with them through daily activities (e.g., eating, dressing, diapering) or childhood games such as peek-a-boo and patty cake.

Play With Words, Sounds, and Numbers. These activities will help you expand your child’s vocabulary, encourage them to interpret pictures and sounds, and support them as they discover patterns and build math skills.

Pretend Together. These activities will help your child explore their imagination as they seek to understand the world around them.

Quiet and Calm Together. These activities help you and your child learn soothing techniques and make time to slow down and lower your stress levels.

Move Together. These activities help you get physically active with your child. Your child can become aware of their body—how it bends, stretches, and moves—and ultimately, learn how to control their body.

Touch, Taste, Smell, Hear, See. These activities encourage your child to explore their curiosity and identify their preferences. Your child can learn and understand different sensations and bodily cues, and you can ask them questions about objects in their environment.

Lead and Follow; Follow and Lead. These activities can offer opportunities for you to play games that gently guide your child’s behaviors and help them learn to give and/or follow instructions.

Explore Your Community. These activities help you and your child get to know the people, places, organizations, landmarks, recreational centers, clubs, and other “gems” in the neighborhood that offer opportunities for family fun.

One-on-One Activities with Your Infant (Birth to 1 year)

  • Administer skin-to-skin contact
  • Roll and move across the floor
  • Engage in feeding and changing
  • Talk to your child
  • Read board books
  • Take outdoor walks
  • Use puppets
  • Explore different textures and objects
  • Make silly faces
  • Play with sensory toys
  • Participate in baby yoga
  • Engage in mirror play*
  • Play hand games (e.g., peekaboo, patty cake)
  • Practice crawling, walking, and climbing
  • Listen to music
  • Play tracking games with lights and sounds
  • Catch bubbles
  • Dance together

*Note: The activities presented in these lists are only suggestions. If an activity is in opposition to your cultural norms or cultural preferences, please disregard it and consider other age-appropriate activities to complete with your child.

One-on-One Activities with Your Toddler (1 to 3 years)

  • Show affection and give attention
  • Read books
  • Sing songs
  • Play outdoors or on the playground
  • Play with water
  • Play the naming games
  • Paint (e.g., finger, water, bath)
  • Make chalk art
  • Play sand games
  • Fish
  • Play with balloons
  • Play matching games
  • Teach to ride a balance bicycle/tricycle
  • Build and run obstacle courses
  • Play running and jumping games
  • Conduct scavenger hunts or treasure hunts
  • Go on nature walks
  • Garden and pick fruit
  • Play with mud

One-on-One Activities with Your Preschooler (3 to 5 years)

  • Cook and eat together
  • Care for a pet
  • Create new traditions
  • Go on imaginary adventures or create stories together
  • Go to the movies
  • Build a fort
  • Play instruments
  • Have tea parties and picnics
  • Go to museums
  • Conduct science experiments
  • Play memory games
  • Play with play dough, slime, clay, kinetic sand
  • Do arts and crafts
  • Take trips to parks and zoos
  • Have a dance party
  • Teach a new hobby
  • Exercise
  • Engage in sports and activities

Additional Resources

The Thrive Initiative offers a range of programs and resources to empower parents and caregivers of children from birth to 18 years of age. Age-appropriate and developmentally appropriate activities and information on forming connections with your children can be found within each of the four core Thrive Universal Programs:

Playing Games with Your Child
Play is Purposeful!
Moving to Thrive
Cooking to Thrive
Breathe to Thrive

References

American Academy of Pediatrics. (2021) American Academy of Pediatrics offers parents tips: 14 ways to show your child love on Valentine’s Day and every day. https://www.aap.org/en/news-room/news-releases/aap/2021/american-academy-of-pediatrics-offers-parent-tips-14-ways-to-show-your-child-love-on-valentines-day-and-every-day/

Brussoni, M., Olsen, L. L., & Sleet, D. A. (2012, August 30). Risky play and children’s safety: Balancing priorities for optimal child development. International Journal of Environmental Research and Public Health, 9(9), 3134-3138. https://doi.org/10.3390%2Fijerph9093134

Children’s Bureau. (2018, October 12). Bonding activities for parent and child.https://www.all4kids.org/news/blog/bonding-activities-for-parent-and-child/

Maternal, Infant, & Early Childhood Home Visiting Technical Assistance Resource Center. (n.d.). Parent-child interaction and home visiting. Health Resources and Services Administration. https://mchb.hrsa.gov/sites/default/files/mchb/programs-impact/parent-child-interaction.pdf

Milteer, R. M., Ginsburg, K. R., Council on Communication and Media Committee on Psychosocial Aspects of Child and Family Health, Mulligan, D. A., Ameenuddin, N., Brown, A., Christakis, D. A., Cross, C., Falik, H. L., Hill, D. L., Hogan, M. J., Levine, A. E., O’Keeffe, G. S., & Swanson, W. S. (2012). The importance of play in promoting healthy child development and maintaining strong parent-child bond: Focus on children in poverty. Pediatrics, 129 (e204-e213). https://doi.org/10.1542/peds.2011-2953

National Center for Fathering. (n.d.). 3 benefits of one-on-one time. https://fathers.com/blog/involvement/3-benefits-of-one-on-one-time/

Pempek, T. A., & Lauricella, A. R. (2017, July 14). Chapter 3 – The effects of parent-child interaction and media use on cognitive development in infants, toddlers, and preschoolers. Cognitive Development in Digital Contexts. 53-74. https://doi.org/10.1016/B978-0-12-809481-5.00003-1

Pruett, K. (2015, July 15). The value of spending one-on-one time with your children: Forging quality time with each child. Psychology Today. https://www.psychologytoday.com/us/blog/once-upon-child/201507/the-value-spending-one-one-time-your-children-0

Rudick, S., Fields, E., Glisson, R., Butts-Dion, S., Lewis, E. F., Elliott, K., Mackrain, M., & Poes, M. (2020). How home visiting can support parent-child interactions. Education Development Center. https://www.edc.org/sites/default/files/uploads/HVParentBrief.pdf

Stewart-Henry, K., & Friesen, A. (2018). Promoting powerful interactions between parents and children.National Association for the Education of Young Children. https://www.naeyc.org/resources/pubs/tyc/aug2018/promoting-powerful-interactions

Parental Involvement in Youth Sports and Activities

Engaging in sports and extracurricular activities offers opportunities for your child(ren) to have fun, learn healthy habits, build developmental skills, and develop social ties with adults and peers in your community. From an early age, you may want your child(ren) to participate in various leagues, teams, and/or clubs as you seek to determine their interests. However, when your child(ren) is(are) engaged in multiple sports and activities, you may have to get creative in determining your level of involvement with each activity. Consider how you will support your child(ren)’s interests while carving out time for other events and activities (e.g., your personal hobbies, family time, work commitments). Building structure into your routine can help you and your child(ren) thrive. The information below can help you explore ways your family can benefit from engaging in sports and activities. The information can also guide you as you develop and implement actionable steps to incorporate time-management strategies into your family’s busy schedule.

Questions to Ask Yourself

Is the activity developmentally appropriate for your child(ren)? Ensure your child(ren) has(have) developed the physical, mental, and social skills to participate in the activity. Your child(ren) may not be ready for organized sports and activities until they are about 6 years old (Healthychildren.org, 2019).

How well does(do) your child(ren) manage their regular responsibilities? Consider the impact of sports and extracurricular activities on your child(ren)’s homework time, household responsibilities, and other commitments.

How involved does(do) your child(ren) want to be in the sport or activity? Learn your child(ren)’s interests by communicating openly with them and observing their behaviors. This will help you understand their motivation to participate in each sport or activity.

How much time are you willing to invest? Ask the organizer(s) and other parents about expectations for the sport or activity. For example, many youth sports and activities require parents to serve as coaches or provide snacks. You may also be required to attend all practices, games, and performances.

How flexible is your personal schedule? Consider your day-to-day life, and determine how your work responsibilities, errands, and/or household tasks could impact your ability to support your child(ren)’s sports and activities.

Who will transport your child(ren) to and from practices, games, and performances? Devise a plan with your coparent, if applicable, or with the other members of your support network. Perhaps the parents of your child’s teammates would be willing to share transportation responsibilities with you, especially if you experience a scheduling conflict.

Have you explored the activity’s associated costs? Review your budget to determine if you can afford the associated and necessary fees and equipment.

How will your child(ren)’s free time or rest/leisure time with friends and family be impacted? Know your limits and your child(ren)’s limits, and prioritize your family. For example, you may decide that it is necessary to allow your child(ren) to miss practice sometimes. Be sure to observe your child(ren)’s behavior(s) for signs of burnout such as decreased interest or enthusiasm. If your child(ren) exhibit(s) imminent or present burnout, it may be time to reevaluate their participation (Brenner & Watson, 2024).

What will the effect be on your family’s plans for vacations and other family endeavors? Having quality time as a family is important to strengthen relationships between family members. Schedule time, at home and away from home, to connect with your family. Do your best to honor the time dedicated to being together. Discuss, as a family, if an important event or activity interferes with your planned family time, and decide on a solution.

Tips for Being a Supportive and Involved Parent

  • Diversify your child(ren)’s options for sports and activities when/if possible.
  • Communicate openly with and actively listen to your child(ren).
  • Allow your children to gravitate to the sports and/or activities of their choice, and follow their lead when they show preference(s).
  • Lead by example, and show respect to your child(ren)’s coaches and instructors. In doing so, your child(ren) will learn how to appropriately engage in their chosen sport and/or activity.
  • Avoid criticism or blame with regard to your child(ren)’s abilities and/or performance, and help your child(ren) learn from mistakes or losses.
  • Help your child(ren) build skills, and do not focus on wins and losses.
  • Refrain from pushing your child(ren) beyond their capabilities and expecting perfection.
  • Resist the urge to relive your “glory days” or your aspirations through your child(ren).

Tips for Managing Your Family’s Time and Schedules

  • Develop ground rules and expectations as a family (e.g., seasonal activities, transportation, practices).
  • Outline estimated times for each family member’s activities (e.g., homework, practice, chores).
  • Create a shared family calendar or master schedule.
  • Determine which games or performances are important to your child(ren), and ensure those instances are prioritized.
  • Decide, as a family, which family and/or community activities are important to you (e.g., family vacations, worship services, charitable events), and prioritize them.
  • Develop “rules” for adding new activities to the schedule, and commit to them.
  • Be intentional about scheduling rest and downtime for you and your child(ren).
  • Pay attention to your child(ren)’s behavior(s), and set limits as needed.
  • Share the load with other parents (e.g., snacks, carpool), and don’t be afraid to ask for help.
  • “Tag-team” and split responsibilities with your coparenting partner if applicable.
  • Store equipment in a consistent location (e.g., tote, shelf) to minimize or avoid the stress associated with attempting to find equipment at the last minute.
  • Develop a plan for meals and snacks that your child(ren) may require between practices and performances.

Additional Resources

Moving to Thrive

Physical Activity Guidelines for Americans, 2nd Edition

Establishing an After-School Routine (blog)

Choosing the Best Sports for Your Child (blog)

References

Anzilotti, A. W. (2019, February). Signing kids up for sports. Nemours KidsHealth. https://kidshealth.org/en/parents/signing-sports.html

Borelli, S. (2024, February 6). 70% of kids drop out of youth sports by age 13. Here’s why and how to fix it, per AAP. USA Today. https://www.usatoday.com/story/sports/2024/01/22/70-of-kids-drop-out-of-youth-sports-by-13-new-aap-study-reveals-why/72310189007/  

Brenner, J. S., & Watson, D. (2024, January 22). Burnout in young athletes: How to keep the fun in sports. https://www.healthychildren.org/English/health-issues/injuries-emergencies/sports-injuries/Pages/Too-Much-Too-Soon-Overtraining.aspx  

Folsom, J. (2020, January 2). Your kid isn’t going pro: The working mom’s sanity check on youth sports. MSNBC. https://www.msnbc.com/know-your-value/your-kid-isn-t-going-pro-working-mom-s-sanity-n1108956  

Gavin, M. L. (2021, January). Fitness for kids who don’t like sports. Nemours KidsHealth. https://app.nemours.org/kh-article/en/parents/hate-sports.html  

Greater Philadelphia YMCA. (2023, September 27). How to choose a youth sport for your child.  https://www.philaymca.org/news/tips-for-choosing-the-right-youth-sports-program-for-your-kids  

Healthychildren.org. (2019, October 8). Is your child ready for sports? https://www.healthychildren.org/English/healthy-living/sports/Pages/Is-Your-Child-Ready-for-Sports

Healthychildren.org. (2020, December 30). 11 ways to encourage your child to be physically active. https://www.healthychildren.org/English/healthy-living/fitness/Pages/Encouraging-Your-Child-to-be-Physically-Active.aspx  

National Academy of Athletics. (n.d.). Parent’s role in youth sports. https://nationalacademyofathletics.com/parents-role-in-youth-sports/  

Porter, K. (2003). Do’s and don’ts for parents of young athletes. Association of Applied Sports Psychology.  https://appliedsportpsych.org/resources/resources-for-parents/dos-and-donts-for-parents-of-young-athletes/  

Stricker, P. R. (2019, May 20). Parenting an athlete. Healthychildren.org. https://www.healthychildren.org/English/healthy-living/sports/Pages/Parenting-an-Athlete.aspx  

U.S. All-Star Federation. (2021, September 27). Back to school and sports: Time management for parents and young athletes. https://blog.usasf.net/thisisallstar/back-to-school-and-sports-time-management-for-parents-and-young-athletes  

YMCA of Greater Brandywine. (n.d.). 10 ways to be a great youth sports parent. https://ymcagbw.org/blog/10-ways-be-great-youth-sports-parent  

Choosing the Best Sports For Your Child

Children of all ages can benefit from participating in sports and engaging in physical activity. As a parent, you may want to consider your child’s age, personality, interests, and abilities when signing them up to participate in sports and activities. It may be useful to implement a phased approach with your child for sports participation—start with non-competitive, free-play activities and gradually move to more competitive, organized sports. For example, for toddlers and preschoolers (ages 2 to 5 years), sports should be less structured and competitive and focused on having fun and helping your child develop their social skills while being active. As your child grows and advances in their skill level, they may develop the physical, mental, and social skills required for organized sports, and they may gravitate towards a specific team (e.g., basketball) and/or individual sports activities (e.g., swimming). Consider the information below as you evaluate your child’s readiness for a sports program and choose a suitable sport activity.

Benefits of Sports

  • Promotes healthy behaviors.
  • Teaches new skills that contribute to your child’s overall development.
  • Encourages social play, teamwork, and sportsmanship.
  • Expands the family’s circle of support.
  • Improves physical and mental health.
  • Develops relationships with parents and other authority figures.
  • Helps children maintain focus.
  • Offers opportunities for fun and exploration.
  • Encourages children to build friendships.
  • Develops leadership skills.
  • Boosts your child’s self-esteem and self-confidence.
  • Helps teach the value of balancing successes and failures.

“First” Sports

Instead of choosing sports that emphasize competition, choose sports geared toward having fun and being active. Some good sport activities for children to learn first are activities such as running, tumbling, and swimming because the focus is basic skill development through active play, and these activities do not require organized rules (Healthychildren.org, 2019). These activities can improve your child’s coordination, help your child develop body awareness, increase social skills if your child plays and interacts with others, and teach your child skills that can prepare them for more organized activities. First sports also offer your child an opportunity to have fun with the entire family.

Physical Activity Based on Your Child’s Age and Development

Age Child’s Behaviors Activity Characteristics Example Sports and Activities
Birth to 1 year
  • Developing motor skills
  • Awareness of sights and sounds
  • Requires hands-on support
  • Stranger and separation anxiety
  • Practice basic skill development
  • Requires hands-on parental guidance
  • Child-led
  • Unstructured
  • Developed during daily routines
  • Pretend play
  • Tummy time
  • Roll over
  • Sit up
  • Kick
  • Bounce
  • Crawl
  • Pull up
  • Walk
  • Jump
2 to 5 years
  • Basic motor skills
  • Developing balance
  • Short attention span
  • Sharp vision
  • Follow a show-and-tell format
  • Noncompetitive
  • Limited instruction
  • Feels like playtime
  • Running
  • Swimming
  • Tumbling
  • Throwing
  • Playing catch
  • T-ball
6 to 9 years
  • Mature motor skills
  • Developing hand-eye coordination
  • Developing understanding of teamwork and rules of the game
  • Simple and organized
  • Flexible rules
  • Teaching new skills
  • Less focus on winning
  • Modified game times and equipment
  • Soccer
  • Baseball/Softball
  • Tennis
  • Gymnastics
  • Martial arts
  • Skiing
  • Surfing
  • Rock climbing
10 to 12 years
  • Advanced motor skills
  • High visual and mental sharpness
  • Understanding of strategy and teamwork
  • Starting puberty
  • Complex sports
  • Focus on skill development
  • Promotes teamwork
  • Comparable to your child’s physical size and ability
  • Basketball
  • Hockey
  • Football
  • Volleyball
  • Skateboarding
  • Wrestling
  • Track & Field
  • Cheerleading
  • Rowing

How to Choose the “Right” Sport for Your Child

  • Understand your child’s age, interests, and abilities, and seek compatible activities.
  • Pay attention to skills your child has mastered and those they continue to develop.
  • Consider enrolling your child in a variety of team sports (e.g., field hockey, lacrosse, softball) and individual sports (e.g., karate, fencing, dancing).
  • Discuss your child’s interests with them and plan together for their participation in the sports of their choice.
  • Monitor your child’s sports participation and take action if it becomes a negative experience.
  • Ensure your child is enjoying the game and not developing a “win at all costs” mentality.
  • Avoid coaches and sports environments that are hostile and/or abusive toward your child.

Is Your Child Not Interested in Organized Sports?

Your child may not be interested in organized sports; this is fine, and there are many ways they can become and stay physically fit and active. You may want to encourage your child to explore activities such as bicycling, jogging, hiking, riding bikes, yoga, exercising at the gym, or playing tag with family and friends. Many of these activities (e.g., jogging, hiking) can involve your child and one parent, a friend, or multiple family members.

Additional Resources

The United States Department of Health and Human Services developed the Physical Activity Guidelines for Americans, 2nd edition to provide information that helps families make healthy choices. The guidelines can be found here: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Nemours KidsHealth offers practical tips for families with children who are not interested in traditional sports at: https://kidshealth.org/en/parents/hate-sports.html

Find physical activity recommendations and resources from the Centers for Disease Control and Prevention at: https://www.cdc.gov/physicalactivity/basics/children/index.htm

Care.com offers sports and activity ideas for children of all ages. Find a list of activities in the following resources:

Related Blog Posts:

References

Anzilotti, A.W. (2019, February). Signing kids up for sports. Nemours KidsHealth. https://kidshealth.org/en/parents/signing-sports.html

Centers for Disease Control and Prevention. (2023, September 26). Developmental milestones matter. https://www.cdc.gov/ncbddd/actearly/features/developmental-milestones-matter.html

Healthychildren.org. (2019, October 8). Is your child ready for sports? https://www.healthychildren.org/English/healthy-living/sports/Pages/Is-Your-Child-Ready-for-Sports.

James, W.S. (2023, June 22). What is the best first sport for kids? Healthychildren.org. https://www.healthychildren.org/English/tips-tools/ask-the-pediatrician/Pages/what-is-the-best-first-sport-for-kids.aspx

Stricker, P. R. (2019, October 7). Sports physiology. Healthychildren.org. https://www.healthychildren.org/English/healthy-living/sports/Pages/Sports-Physiology.aspx

Exercising Intelligence: How Physical Activity Nurtures Brain Development in Children

While many parents and caregivers acknowledge that being physically active can produce significant health advantages for children, the full impact of engaging in physical activity on learning and one’s overall well-being might not be entirely evident. Motor-skill development can have a profound effect on children’s social, cognitive, and psychological domains. Below are some examples of how motor-skill development can intertwine with cognitive growth.

Neurological Connection: Neural pathways in the brain connect motor and cognitive functions. When children participate in activities that challenge their motor skills, such as balancing or coordination exercises, they activate brain regions that are responsible for cognitive processes like planning, decision-making, and problem-solving (Best, 2010; Shi et al., 2022; Veldman et al., 2019).

  • What we see: Dale is learning to rollerblade. He moves his arms and legs to maintain balance, move forward, and make adaptations, so he can stay upright as the contours of the sidewalk change.
  • What we don’t see: Dale’s brain is forming connections between the cerebellum and prefrontal cortex—key regions for motor and cognitive functions (Shi et al., 2022). As he encounters environmental cues like bumps and obstacles, his brain swiftly adjusts to maintain balance. This activity improves Dale’s agility, coordination, and cardiovascular fitness and strengthens his cognitive processes, such as attentiveness and perception.

Cognitive Engagement: Cognition is the mental process of acquiring, processing, and storing information, which includes perception, memory, thinking, and imagination (Shi et al., 2022). Acquiring and developing cognitive abilities are essential for survival and development. When children participate in motor activities that require coordination, precision, and goal-directed action, they refine their cognitive skills as they plan, strategize, and adjust their movements to achieve desired outcomes (Gibb et al., 2021; Pesce et al., 2016).

  • What we see: Ella and Nellie are playing a game of “Red Light, Green Light.” Ella moves forward when Nellie says, “green light,” and she stops when Nellie says “red light.” Occasionally, Nellie tries to deceive Ella by saying similar-sounding words.
  • What we don’t see: Ella’s brain is actively involved in various cognitive
    processes, such as comprehending instructions, responding to verbal cues, and suppressing impulsive reactions. Beyond refining her physical coordination, Ella’s brain is exercising her working memory, inhibitory control, and flexibility as she strategically plans and executes actions in pursuit of specific objectives.

Whole-Body Integration: Motor activities often involve the integration of various sensory inputs and whole-body movements. When children engage in activities that require coordination of multiple sensory systems, such as balancing or spatial-awareness tasks, they can refine their attention and concentration skills (Beck, 2022; Bergland, 2015; Cook et al., 2019).

  • What we see: A group of children are playing a game of Hide and Seek. They run, sneak, crawl, hide, and navigate through various hiding spots. Simultaneously, they monitor their surroundings and the movements of other players.
  • What we don’t see: As the children maneuver, they integrate their sensory inputs—vision, hearing, and proprioception (awareness of body position)—to coordinate their movements effectively. Their heightened awareness of the environment and anticipation of others’ actions helps them to adjust and refine their physical coordination, agility, attention, and spatial awareness. In addition, they develop multitasking skills as they simultaneously keep track of various elements.

Skill Transfer: Skills acquired through motor activities can benefit an individual’s cognitive abilities. When children engage in activities like balancing or climbing, they use spatial awareness and planning skills, and these skills can transfer to cognitive tasks such as problem-solving (Bergland, 2015; Shi et al., 2022).

  • What we see: Rajan and Ian are exploring a playground climber. They are pretending the ground is covered with lava and must navigate the climber without touching the ground. They climb up the slide tunnel, grab and travel along the monkey bars, run across a swinging bridge, and slide down a curvy pole.
  • What we don’t see: As Rajan and Ian encounter various obstacles, they challenge their brains to problem-solve in real time. As they balance and coordinate their movements, they utilize spatial reasoning, which enables them to overcome challenges and reach their goal. This process enhances their physical abilities, sharpens their cognitive skills, and fosters adaptability and decision-making. Further, their imaginative play adds an element of creativity and exploration to their experience.

Social Interaction: Participating in physical activities can create opportunities for children to interact with peers and practice social skills, like cooperation. These experiences may promote teamwork and communication skills and can help strengthen bonds and friendships among children (Khan et al., 2023; Shi et al., 2022).

  • What we see: LaShante is playing a game of basketball. As she runs up and down the court, she communicates with her teammates about offense strategies and defense tactics.
  • What we don’t see: LaShante’s involvement in physical activity facilitates her connection with peers. She is developing teamwork skills and learning to coordinate and collaborate within a group. When the team faces challenges, they do so together, which instills respect for each other’s contributions and creates a network of support. Even in defeat, the team’s unity can strengthen, which nurtures a sense of belonging and camaraderie.

Psychological Benefits: Motor development can impact a child’s sense of self-esteem and self-confidence as they master new skills and overcome challenges (Fong Yan et al., 2024). Physical activities trigger the release of endorphins and other neurotransmitters that are associated with positive emotions. Positivity can contribute to stress reduction and improved mental health (Li et al., 2022; Martín-Rodríguez et al., 2024).

  • What we see: Feliks is participating in gymnastics after school. He somersaults and cartwheels on the mat, pulls himself up on the rings, swings on the bars, and performs choreographed routines on a padded floor.
  • What we don’t see: Feliks has found an avenue for self-expression and is able to channel his energy and enthusiasm into dynamic movement. As he immerses himself in different activities, he encounters a shift in neural activity, which leads to a surge of positivity that permeates his psyche. Furthermore, each new skill he learns becomes a source of pride and accomplishment. When he shares his triumphs with his family and friends, he builds confidence and nurtures a strong belief in his capabilities.

Encouraging physical activity and motor-skill development through purposeful play can support children’s physical and cognitive growth. When children engage in activities that challenge their motor skills, these activities can promote growth across a variety of learning domains. For further information and suggestions on integrating physical activity into your child’s daily schedule, please refer to the additional resources below.

Additional Resources

Moving to Thrive

5210: Definitions and recommendations

5210: Quick physical activity breaks

Physical Activity Guidelines for Americans

References

Beck, C. (2022, June 11). Tag games to develop motor skills. The OT Toolbox. https://www.theottoolbox.com/tag-games/#:~:text=When%20kids%20are%20running%20around,Proprioception

Bergland, C. (2015, July). Want to improve your cognitive abilities? Go climb a tree! Psychology Today. https://www.psychologytoday.com/us/blog/the-athletes-way/201507/want-improve-your-cognitive-abilities-go-climb-tree

Best, J. (2010, December). Effects of physical activity on children’s executive function: Contributions of experimental research on aerobic exercise. Developmental Review, 30(4), 331-351. https://doi.org/10.1016/j.dr.2010.08.001

Cook, C. J., Howard, S. J., Scerif, G., Twine, R., Kahn, K., Norris, S. A., & Draper, C. E. (2019, September). Associations of physical activity and gross motor skills with executive function in preschool children from low-income South African settings. Developmental Science, 22, e12820. https://doi.org/10.1111/desc.12820

Fong Yan, A., Nicholson, L. L., Ward, R. E., Hiller, C. E., Dovey, K., Parker, H. M., Low, L., Moyle, G., & Chan, C.(2024, January). The effectiveness of dance interventions on psychological and cognitive health outcomes compared with other forms of physical activity: A systematic review with meta-analysis. Sports Medicine. https://doi.org/10.1007/s40279-023-01990-2

Gibb, R., Coelho, L., Van Rootselaar, N. A., Halliwell, C., MacKinnon, M., Plomp, I., & Gonzalez, C. L. R. (2021, December). Promoting executive function skills in preschoolers using a play-based program. Frontiers in Psychology, 12, 720225. https://doi.org/10.3389/fpsyg.2021.720225

Khan, A., Werner-Seidler, A., Hidajat, T., Feng, J., Huang, W., & Rosenbaum, S. (2023, December). Association between sports participation and psychosocial wellbeing of Australian children: An 8-year longitudinal study. Journal of Adolescent Health, 73(6), 1117-1124. https://doi.org/10.1016/j.jadohealth.2023.07.011

Li, J., Huang, Z., Si, W., & Shao, T. (2022, November). The effects of physical activity on positive emotions in children and adolescents: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 19(21). https://doi.org/10.3390/ijerph192114185

Martín-Rodríguez, A., Gostian-Ropotin, L. A., Beltrán-Velasco, A. I., Belando-Pedreño, N., Simón, J. A., López-Mora, C., Navarro-Jiménez, E., Tornero-Aguilera, J. F., & Clemente-Suárez, V. J. (2024, January). Sporting mind: The interplay of physical activity and psychological health. Sports (Basel), 12(1), 37. https://doi.org/10.3390/sports12010037

Pesce, C., Masci, I., Marchetti, R., Vazou, S., Sääkslahti, A., & Tomporowski, P. D. (2016, March 10). Deliberate play and preparation jointly benefit motor and cognitive development: Mediated and moderated effects. Frontiers in Psychology, 7, 349. https://doi.org/10.3389/fpsyg.2016.00349

Shi, P., & Feng, X. (2022, November 20). Motor skills and cognitive benefits in children and adolescents: Relationship, mechanism and perspectives. Frontiers in Psychology, 13, 1017825. https://doi.org/10.3389/fpsyg.2022.1017825

Veldman, S., Santos, R., Jones, R., Sousa-Sa, E., & Okely, A. (2019, May). Associations between gross motor skills and cognitive development in toddlers. Early Human Development, 132, 39-44. https://doi.org/10.1016/j.earlhumdev.2019.04.005

United in Resolution: How Your Family Can Make the Most of the New Year

A new year is upon us, and it may bring with it promises of beginnings and opportunities for positive change. The start of the New Year is not just a marker of time, but it can also be a symbolic moment to reflect on the past and envision a brighter future. In addition, the New Year can be a time when you and your family create your special individual and family New Year’s resolutions. Developing an annual tradition in which all family members think about positivity can foster a sense of personal growth, for children and adults, and may encourage family bonding and improve goal-setting skills. Let’s discuss some strategies for setting New Year’s resolutions individually and within the family context and ideas for implementing practical approaches that can make this activity a meaningful experience for every family member.

Why set New Year’s resolutions with children

When parents or caregivers involve their children in setting New Year’s resolutions, they are modeling positive behaviors and offering children opportunities to learn how to set goals for themselves and begin to understand the value of personal development. Participating in goal setting can teach children responsibility and perseverance and can give them an opportunity to feel joy as they achieve something meaningful. By involving your children in this process, you empower them and strengthen the family bond as you work towards meeting shared objectives and create a tradition to look forward to every year.

The SMART way to set goals

Consider using the SMART goal framework to set your New Year’s resolutions. SMART goals provide a clear roadmap for success and are goals that are Specific, Measurable, Achievable, Realistic, and Timely. Establishing SMART goals can ensure that resolutions set by family members are well defined, realistic, and attainable within a designated time frame.

Let’s break down the components of SMART goals with some examples:

  • Specific: Specify exactly what you want to achieve.
    • Traditional Resolution: “Exercise more.”
    • SMART Resolution: “Take a family walk for 30 minutes every evening after dinner.”
  • Measurable: Establish a way to track your progress, and determine when you have met your goal.
    • Traditional Resolution: “Read more books.”
    • SMART Resolution: “Read one book each month, and discuss it with the family.”
  • Achievable: Ensure that your goal is realistic and attainable.
    • Traditional Resolution: “Learn a new instrument.”
    • SMART Resolution: “Practice the guitar for 15 minutes every day.”
  • Realistic: Set goals that are reasonable and within your capabilities.
    • Traditional Resolution: “Get all A’s in school.”
    • SMART Resolution: “Improve my grades by dedicating 1 hour to homework each school night.”
  • Timely: Define a time frame for accomplishing your goal.
    • Traditional Resolution: “Learn a new language.”
    • SMART Resolution: “Complete an online language course by June.”

Start small and build up

Start small, and set goals that can be easily achieved. Using this approach can increase opportunities for positive feedback, prevent feelings of discouragement, and foster a positive and empowering mindset for all family members. When goals are within one’s grasp, the individual is more likely to stay motivated and committed. Starting small and reaching these goals allow individuals, especially children, a chance to experience the satisfaction of progress and success. Their confidence can also be improved by reaching milestones, and they may find ways to build on those accomplishments! By striving to keep goals attainable, families can set themselves up for a journey filled with achievable milestones, continuous growth, and fun.

Set family resolutions

In addition to each family member setting individual SMART goals, families can set resolutions (or goals) they want to achieve together. These shared objectives can strengthen familial bonds and encourage collective growth. When families set resolutions together, they foster an environment of collaboration and support in which each member plays a vital role in achieving shared aspirations. Listed below are some examples of family resolutions, resolutions for younger children, and resolutions for adolescents and teens.

Weekly Family Meals:

  • SMART Goal: “Have a family meal together once a week and be together at least 30 minutes with no phones at the table.”

Exercise Routine:

  • SMART Goal: “Engage in 30 minutes of family exercise each day and allow each family member the opportunity to choose an activity to engage in that week (e.g., dancing, walking the dog, going to the park).”

Cooking Together:

  • SMART Goal: “Make one evening ‘Family Cook Night’ where the entire family will prepare, cook, and eat a meal together. Each family member will get a chance to choose a meal they would like to prepare.”

Family Game Night:

  • SMART Goal: “Schedule a weekly family game night, and turn off screens to reconnect and enjoy quality time.”

For Younger Children:

  • Daily Chores:
    • SMART Goal: Complete morning routine: Get up, get dressed, make your bed, eat breakfast, and brush your teeth.
  • Reading Habits:
    • SMART Goal: “Read for 20 minutes a day either independently or with a family member.”

For Adolescents/Teens:

  • Screen-Free Time:
    • SMART Goal: Learn/practice a new skill that doesn’t involve the use of a screen.
  • Balanced Lifestyle:
    • SMART Goal: “Go outside for at least 1 hour a day to engage in physical activity like running, biking, tennis, or pickleball.”

Revisit resolutions and goals as needed

Adaptability can be key when it comes to setting goals. Allow flexibility for yourself and your child so you can adjust any pre-established goals throughout the year and encourage success. Kids grow and change rapidly, and their interests and capabilities will evolve. Adjusting goals, as needed, allows for a more realistic and encouraging approach and considers the developmental stage of your child and their priorities. Whether modifying learning objectives, altering extracurricular commitments, or pivoting to a new hobby, parents who can recognize and adapt to these changes can ensure children’s goals remain achievable and aligned with their needs and aspirations. Teaching children the value of flexibility in goal setting can equip them with essential life skills and can foster a resilient and positive attitude toward overcoming challenges.

Incorporating SMART goals into your family’s New Year’s resolutions can set the stage for a successful and fulfilling year. As you embark on this journey together, remember that your commitment to continuous improvement is vital. To further support your resolution-setting endeavors and make this process more rewarding for you and your children, explore the resources listed below. Here’s to a SMART and joyful New Year for your family!

Additional Resources

Cooking to Thrive

Moving to Thrive

Family Media Guidelines

Eating Together as a Family

5210 Tips for Families

References

Aghera, A., Emery, M., Bounds, R., Bush C, Stansfield, R. B., Gillett, B., & Santen, S. A. (2018, January). A randomized trial of SMART goal enhanced debriefing after simulation to promote educational actions. Western Journal of Emergency Medicine, 19(1), 112-120. https://doi.org/10.5811/westjem.2017.11.36524

Le, B. M., & Impett, E. A. (2019). Parenting goal pursuit is linked to emotional well-being, relationship quality, and responsiveness. Journal of Social and Personal Relationships, 36(3), 879-904. https://doi.org/10.1177/0265407517747417

Nair, A., Nair, D., Girdhar, M., & Gugnani, A. (2021). Optimizing developmental outcomes by setting smart goals individualized home program for children with disabilities during COVID-19. International Journal of Physiotherapy and Research, 9(5), 4028–4034. https://doi.org/10.16965/ijpr.2021.184

Taking Care of You

Welcoming a new baby into the home can be an exciting time that is probably filled with novel experiences, but it can also be a time that is filled with challenges, like adjusting to a new schedule and a parenting lifestyle. As you embark on your new parenting journey, remember to allow yourself time to restore and maintain your physical energy and replenish your mental and emotional resources by engaging in self-care strategies, such as eating healthy foods, exercising regularly, and thinking positively. The following video illustrates how incorporating self-care strategies into your daily life can improve your overall well-being and your ability to effectively care for your baby. Engaging in self-care strategies can also offer you opportunities to bond with your baby, connect with friends, or sustain a hobby or skill.

To learn more, watch the Taking Care of You mini-booster module video, below, that was developed by Thrive!

The universal Thrive parent-education programs (i.e., Take Root, Sprout, Grow, and Branch Out), supplemental modules, and mini-booster video modules are available at no cost to parents and caregivers at https://thrive.psu.edu.

Fact or Fiction: Cold Weather Makes You Sick

As cold weather arrives each year, many parents worry that their children may be at a higher risk for becoming ill. Worries are compounded as parents of toddlers and preschoolers struggle to convince children to keep hats, mittens, and jackets on their bodies while they’re outside. In addition, parents of school-age children and teens may fret about children who refuse to wear a coat or insist on wearing shorts in frigid temperatures. Are these concerns warranted? If so, what can parents do?

The Facts

A new study published by researchers at Northeastern University in the Journal of Allergy and Clinical Immunologyhas determined that cold weather may, in fact, play a role in how likely you and your child are to succumb to sickness (Thomsen, 2022). However, this tendency may not really be due to exposed heads, arms, or legs. The researchers found that inhaling cool air (<40° Fahrenheit) through the nose in the winter season may impair the nose’s antiviral immune response function (Huang et al., 2022). This impairment makes individuals more susceptible to respiratory viruses such as Respiratory Syncytial Virus (RSV), influenza, and the common cold. Therefore, ensuring that your child keeps their nose warm may be the battle you must win.

In cold temperatures, the body loses heat faster than it can produce heat, which can lead to other serious health problems, such as frostbite and hypothermia. When temperatures fall below 0° Fahrenheit, areas of the body that are prone to frostbite – nose, ears, toes, cheeks, chin, and fingers – should remain covered in warm, dry clothing. Avoid spending time outdoors in temperatures or wind chills below -15° Fahrenheit (American Academy of Pediatrics [AAP], 2022).

Risks of frostbite and hypothermia may be prevented by limiting time spent outdoors in freezing temperatures; however, contracting respiratory illnesses may be more challenging to avoid. According to the Centers for Disease Control and Prevention (CDC; CDC, 2022), there have been at least 15 million illnesses in the United States during the 2022 cold and flu season. Consider taking the following precautions to lower your family’s chances of contracting respiratory infections this winter.

Ways to Protect Your Family from Illness This Winter

Dress the Part. Wearing layers when outside in cold weather can help prevent physiological conditions that can increase the chance of contracting viruses or more severe illnesses and cold-weather-related conditions. Appropriate outdoor clothing may include wearing layers of light, warm clothing and the following: windproof coats, mittens, hats, scarves, and waterproof boots.

Some children may need extra convincing to wear appropriate cold-weather attire. The Cleveland Clinic offers suggestions for parents of teens. Additional winter-safety tips to keep children warm are available from the AAP. Safety tips include using wearable blankets for infants during sleep time, ensuring children come indoors to “warm-up” during outside winter play, and dressing infants and children in layers rather than thick coats when traveling in vehicles.

Wash Hands Often. Germs are easily spread by handling or using community items (e.g., writing utensils, soap dispensers) and touching high-traffic surfaces (e.g., doorknobs, light switches) and, then, touching one’s eyes, nose, or mouth. To help protect against the spread of germs, individuals should wash their hands regularly by scrubbing their hands for at least 20 seconds using soap and water. Hand sanitizer can be used when soap and water are not available.

Get a Vaccine. According to the CDC, an annual flu vaccine may be the best way to protect against the seasonal flu (CDC, 2022). Receiving vaccinations can help your body repel infections and ease symptoms for those who do get vaccinated but still get sick with the flu. The CDC recommends that most people ages 6 months and older get a flu vaccine annually.

Get Outside. Viruses can spread more easily through dry air. This is due to fewer water molecules being available to interfere with the droplets expelled through a sneeze or cough (Northwestern Medicine, 2022). The air inside homes tends to be dry in the winter because of heating, and this condition can increase one’s likelihood of contracting a virus. Therefore, take the whole family outside, and get fresh air. Time spent outdoors may also help maintain Vitamin D levels, which is important for overall immune system health (Aranow, 2011). When preparing to go outdoors with your child, check wind chill temperatures because these temperatures reflect actual “feels like” temperatures, and dress yourself and your child appropriately.

Wear a Mask. Masks can help prevent respiratory droplets from reaching other people, which is one of the ways germs are spread. A mask or other face covering can also keep the nose warm, which may help the nose to maintain its germ-fighting ability when exposed to cold air.

More enjoyable winter seasons can happen with your child by taking the appropriate steps! You may be able to prevent you and your child from catching and spreading viruses or experiencing more severe cold-weather-related health conditions – remember, keep your noses warm!

Additional Resources:

Centers for Disease Control and Prevention – Flu Activity & Surveillance

Need to Convince Your Teen to Wear a Coat? Here’s How

Stay Safe and Healthy in Winter

Tips to Keep Kids Warm All Winter

When and How to Wash Your Hands

References:

American Academy of Pediatrics. (2022, January 13). Cold weather safety for children. Healthy Children. https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Cold-Weather-Safety.aspx

Aranow C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881-886. https://doi.org/10.2310/JIM.0b013e31821b8755

Centers for Disease Control and Prevention. (2022, December 16). Weekly U.S. influenza surveillance report. FLUView. https://www.cdc.gov/flu/weekly/index.htm

Huang, D., Taha, M., Nocera, A., Workman, A., Amiji, M., & Bleier, B. (2022, December 6). Cold exposure impairs extracellular vesicle swarm–mediated nasal antiviral immunity. Journal of Allergy and Clinical Immunology, Advance online publication.  https://doi.org/10.1016/j.jaci.2022.09.037

Northwestern Medicine. (2022). Can winter make you sick?. Healthy Tips. https://www.nm.org/healthbeat/healthy-tips/can-winter-make-you-sick#:~:text=%22As%20the%20temperature%20starts%20to,Rajendram%2C%20MD

Thomsen, I. (2022, December 6). Northeastern researcher finds new way to prevent the common cold (and maybe Covid-19). News@Northeastern. https://news.northeastern.edu/2022/12/06/why-are-colds-more-common-in-winter/

Healthy Habits

Part of being a parent means that you often put the needs of your child before your own. However, when a parent or caregiver ignores their own needs, they may become overwhelmed, and this situation could negatively impact their health or compromise their ability to care for a child. One way that parents can practice daily self-care is by developing habits that benefit their overall well-being.

Habits are behaviors that are routinely exhibited; are often performed automatically and without much, if any, conscious thought; and take minimal effort. Habits can be a regular part of your daily schedule – like making time every week for exercise, choosing nutritious food options at the grocery store, or driving home the same way after work each day. Good habits can create efficiency in your daily tasks and growth in your general well-being.

Many people have healthy and unhealthy habits, or behaviors, that they perform as part of their daily routines. Healthy habits are habits that can promote your well-being, increase your positive communication skills, or expand your personal growth and development. Healthy habits are an important part of maintaining a healthy lifestyle and may include activities like getting an adequate amount of sleep each night or making it a priority to cook and eat healthy meals. Unhealthy habits, on the other hand, can negatively impact your health and even your relationships. Some examples of unhealthy habits may include overeating; smoking; drinking in excess; or, routinely, not getting enough rest.

Practicing healthy habits can help you feel better in the present and can promote long-term well-being benefits. Using healthy habits as a means of parental self-care can benefit you and your family over time. Furthermore, by maintaining healthy habits, you are modeling positive behaviors for your children. By consistently modeling these behaviors, you are showing your children that developing healthy habits is a good thing and having their own healthy habits will be important in their development and well-being.

Some examples of healthy habits are the following:

  • Getting at least 7 hours of sleep nightly
  • Exercising regularly
  • Setting aside time every day for mediation or self-reflection
  • Choosing to drink water over sugar-sweetened beverages
  • Attending regularly scheduled doctor visits

If you need help developing healthy habits, you can start by reviewing the following four stages of behavior change. According to the National Institute of Health, these changes need to take place in your life in order for you to create good or healthy habits:

Contemplation

This is the stage in which you decide that a change needs to take place and you decide that you want that change to take place. Sometimes, you realize that, in your life, something is wrong or that something could be improved. While you are in the contemplation stage you may not know how you are going to make this change, but you do understand a change is needed.

Example – You may realize that you are feeling low on energy every day because you are not getting enough sleep.

Preparation

This is the stage in which you begin to think about how you want to or can bring the needed change to your life. During this phase, you will have decided to make changes, and you will begin to set goals for making those changes. You are laying the groundwork for the path to change and strategizing about ways to overcome the obstacles you may face. This is the stage right before you take action to change behaviors.

Example – After realizing you are not getting enough sleep, you start to think of ways you can fit more sleep into your schedule. Perhaps you decide to go to bed earlier or get up later, or, if there is time during the day, you decide to take a short nap.

Keep in mind the following questions as you prepare to create a healthy habit:

  • Are your goals reasonable and specific?
  • Is this something you would like friends or family to participate in?
  • Is your environment making it easy to accomplish your goals?

Example – If you would like to establish a healthier diet, have you removed junk food and replaced it with healthier options?

Action

During this stage, you put your behavior change plan into motion. You are learning how to manage the needed changes in your routine and lifestyle, and you work to make these changes become part of your routine. You are also learning about what strategies you can use to effectively overcome the obstacles that may be preventing you from making positive behavior gains. Also, during this stage, the changed behaviors are becoming a more normalized and part of your routine and life, and you are, hopefully, beginning to see the fruits of your labor.

Example – You have decided on a plan to get more sleep. Maybe you are not watching television as late as you used to, or maybe you were able to find time in the afternoon to schedule a nap.

Maintenance

By now, your changed behavior feels like a more natural part of your life, and you may not even be giving it much thought. However, you need to make sure that you continue with the positive behavior changes. You may take a step back from time to time, this is normal, but it is important for you to get back on track and return to your new behaviors, so these behaviors can remain a normal part of your life.

Example – Now that you have been getting enough sleep and are consistently able to get adequate rest, you find you have more energy. However, sometimes you notice that for a couple of nights in a row you have watched an extra hour of television before bed. When you realize this is happening, you make an effort to get back to going to bed at an earlier time every night, so you reinforce your healthy habit and do not support an unhealthy habit.

Remember, breaking bad habits and making new ones can be very challenging. It is important to be patient with yourself and avoid becoming frustrated. Sometimes, mental health challenges can also get in the way of healthy habit development. If you feel like you may be experiencing some mental health concerns, be sure to meet with your healthcare professional so you can address any underlying challenges.

References

National Institute of Diabetes and Digestive and Kidney Diseases. (2020, November). Changing your habits for better health. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health