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Blue Mountain Eagle
Wednesday, December 2, 2020
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DECEMBER 2020
Let’s just get this out of the way: Don’t feel guilty. “You have to do what you have to do.”
That’s the advice experts offer to parents who are worrying about how to keep their kids’ fit
during the coronavirus pandemic, especially as the days get shorter, the weather begins to cool
and options for playing outside diminish.
Although American Academy of Pediatrics recommends that children get at least 60 minutes
of activity a day, when recess is canceled and PE is online, that may not be feasible for many
families. “We have to assume everyone’s plate is extremely full, and we have to give parents
some grace,” says Hildi Nicksic, clinical assistant professor at Texas A&M University. “We
understand there’s a lot of pressure, particularly if children are not in school and parents are
wearing so many more hats than they usually do.
That said, physicians say physical activity gives kids energy, reduces body fat, decreases a
child’s chances of developing diabetes, and builds muscle, bone, and joint strength, among
other benefits. And parents may find that getting their children to move around improves family
dynamics.
There’s a lot of research to support the impact of physical activity on behavior during non-
covid times. Kids who are physically active during school have better behavior in class, they learn
better, they are less hyperactive. Now that we are stuck inside, there are going to be more mood
swings, more arguing.
541-575-1263
235 S Canyon Blvd. John Day, Oregon 97845
TIPS TO KEEP KIDS MOVING
1. Create a grab jar: write down exercises or activities — 6 touch your toes, 10 squats, 20
jumping jacks, hold a plank for 30 seconds, etc. on small pieces of paper and put them in a jar.
Ask everyone in the family (yes, including parents) to grab a piece of paper and then do the
indicated move.
2. If you don’t have space, turn common household chores into games Ask kids, “what can we
do to get our energy up? Can you help me fold clothes, then jump really high?”
3. Children can also incorporate physical activity directly into their learning. Have children
try shooting baskets while spelling out words. They can do squats at their desk, stretch while
reading a book or substitute a one-pound weight for a fidget spinner. (Don’t have a one-pound
weight? Try a can of beans.)
4. If your child is an extrovert, invite them to make their own fitness video to share with
friends.
5. Send your children on a scavenger hunt to find items in your house. It could be, “bring me
back something yellow, or bring me back your favorite picture that best describes you”. Or ask
them to race to collect items whose names begin with a certain letter of the alphabet. Then, as a
sanity-preservation measure, have a competition to see how quickly they can put all of the found
treasures away.
6. Turn parts of the house into a playground, build an obstacle course out of couch cushions.
Or use an app called Sworkit that lets you build your own workout, based on duration and type
of exercise; it offers kid-specific options.
7. If you can’t go for walks, use yoga videos (Cosmic Kids YouTube channel), a small trampoline
or a small basketball hoop to keep kids moving.
8. Rubber resistance bands are inexpensive, occupy almost no space and let kids do strength-
training moves indoors.
9. Attach a retractable net to your dining room table, and presto: table tennis!
https://www.washingtonpost.com/lifestyle/2020/10/22/kids-activity-covid/
Joanna Pearlstein (@jopearl) is a writer and editor in San Francisco whose work has appeared in WIRED, the New York Times and the COVID
Accepting new Patients! Go to:
www.canyoncreekclinic.com
Zachary Bailey, M.D. Shawna Clark, DNP
Emily Lieuallen, DO Rafffaella Betza, M.D.
Nora Healey, FNP
Janessa Sickler, DO
David Hall, M.D.
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Tracking Project.
MORE IDEAS TO KEEP KIDS BUSY
Boredom sticks: Brainstorm different activities with your child and write them on popsicle
sticks. Keep them in a cup or jar, and have your child choose one when they say, “I’m bored.
What can I do?” The sticks can include games, Lego challenges, puzzles, reading time, and don’t
forget those household chores! Just make sure it’s understood that your child must do the item
they select with no complaints!
Egg drop challenge: This is sure to be a hit! Have your child build a well-insulated container to
hold a hard-boiled egg. Then, they can drop it from different heights to see if it will crack and
record the results.
Quarantine time capsule: Have your child locate items around the house that are unique to this
social distancing time and add them to a time capsule. Then in 1, 3, 5 or 10 years, you can open it
together and reminisce.
Learn to cook new recipes: Work with your child to select new recipes for dinner and prepare
them together.
Treat of the week: Kids love baking. Have your child select a treat for each week and then
bake it together.
Dinner theme night: Have your child brainstorm ideas for a dinner theme night every week.
Then, everyone shows up at the table dressed to impress! Try ‘70s night, ‘80s night, favorite
cartoon character, favorite rock star, favorite TV character – the list goes on. Have fun!
Choose dinner and activity: Have your child choose what to have for dinner and pick an after-
dinner activity. This will give them a voice in meal-planning and the fun activities to follow!
30-Day LEGO challenge: Just search this online and you’ll have endless fun at your fingertips.
Your child can use their creativity to make a different project each day. There are lots to choose
from, so when one challenge ends, another can begin!
Sticker art: Have your child put those stickers that are piling up in a drawer to good use! Have
them pick a favorite shape and use stickers to make it. You can also have them use the stickers to
create an abstract art or nature collage.
Get them gardening: Brainstorm ideas with your child for the perfect garden. Then, order
supplies online, and when the weather warms up have your child plant and maintain the area.
Build a fort: Tap into your child’s imagination and have them create the ultimate fort for
hiding, reading or just relaxing.
https://www.connecticutchildrens.org/coronavirus/creative-ways-to-keep-your-kids-busy-
during-social-distancing/
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Please contact Families First if you need more
ideas, have any questions, or want more informa-
tion about our programs. We have a wide variety
of services to support parents including an online
group!
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