Long Summer Days Doesn’t Mean Sit Around Indoors

By: Patrick Tate, MD

The days are about as long as they’ll get, which means summer is here. Plenty of time spent at swimming pools, area parks, backyards and the great outdoors should be on the agenda for physically active families (and remember if you do these things, tell us about them so we can check them off from the #100ChoosyIdeas summer list!).

Unfortunately, for many children, a large amount of their time will be spent sitting even in those outdoor spaces.  Technology that encourages inactivity is an enormous barrier to getting the recommended daily amount of physical activity per day in children. From tablets to phones, video game systems to good old TV, there are a lot of reasons to stay in your seat after a long day…or all day. Especially since many of these options are now mobile. “Go get some fresh air” may be taken literally – with the tablet or phone enjoying some rays alongside your child.

The current recommendation is for at least 60 minutes of physical activity daily; with a limit on screen time to 2 hours or less per day. This includes homework, summer school, TV, smartphone use, computer time and video games. Yes, there are ways to be physically active that may incorporate a screen (dancing games, exercise games), but generally, physical activity and “screen time” don’t mix.  Furthermore, I believe that exploring and interacting with one’s physical environment is of incredible value to childhood development.

Perhaps it’s a simple walk outside after dinner, or a daily nature walk, making a collection of items from your neighborhood or local park. Maybe you routinely visit playgrounds and encourage well supervised free-play. No matter what outdoor activity you choose, children of all ages and stages exercise their mind and hone their motor skills when challenged to engage the world we live in. For our climate it’s especially important to “jump” on these opportunities when we can, because for many families, a portion of our year demands a focus on more indoor activities.

Equally important is for the parent to nurture a child’s inherent spirit of adventure by modeling one with an emphasis on activity outdoors. Although more organized outdoor activities such as swim lessons, scouting trips, and sports are important components of a child’s physical and social development, a family that makes a daily practice of engaging their children in outdoor free play will enjoy a more balanced and healthy lifestyle overall.

So get out there and play with your kids! What is your favorite thing to do outside with your children?

About the Author: Dr. Tate is a Pediatrician for Children’s Community Pediatrics –South Hills Pediatric Associates, and he is currently accepting new patients. South Hills Pediatric Associates has been providing pediatric care for over 40 years, and has a new office in Monongahela, PA. This office is in addition to locations in Jefferson Hills, PA, and Brentwood, PA. For more information about our walk-in hours, same day sick appointments, and other questions please call 412-882-7747.

10 Indoor Activities to Cure Your Child’s Winter Time Blues

By: Molly Luke, Early Intervention Specialized Instruction Teacher, Montgomery County Intermediate Unit, Norristown, PA

Has the winter season started giving you the blues? I am such an outside person and enjoy getting dirty in the mud, hiking, kayaking or even just a space to have a catch and draw with some sidewalk chalk. With the warmer weather right around the corner, I feel like we only have a short time left indoors. However, the cold weather is still limiting the wiggle room for my two-year old and myself. How are we supposed to get the recommended 60 minutes of movement play each day inside? It is time to get creative to continue our happy healthy movement to keep those motor skills sharp in our “off-season”! Here are 10 activities to cure your child’s winter time blues. They can help keep the day exciting by using everyday items that exist somewhere on your shelves.

1. FORTS: Get those extra blankets and spare pillow out! Find a kid-friendly space (i.e. room between couches, bedrooms, empty hallway away from staircase, etc.) and start construction. Think about tunnels, twists and turns, and then even grab some “hiking” items (i.e. snacks, pillows, backpacks, flashlights) and possibly pretend to HIBERNATE within the fort. The options are endless!
2. DANCE PARTY: Ok…so admit it…what Choosy song is stuck in your head lately? Since February is American Heart Month, “My Heart Says Thanks” gets wrapped around my brain. Choose your families’ favorite Choosy Kids track and create a simple dance to go along with the lyrics. 
3. CAMP OUT: Why not end the night in your comfy family room with sleeping bags? Staying up a little late won’t hurt with the change of scenery. Play charades, board games or even make one healthy snack to share with company.
4. ICE SKATING: Yes, ice skating- inside! All you need is to wear some socks, and plop a plastic bag, paper plate or wax paper on your feet. Carpet works best, but wood flooring will work too…if you get really crafty, you could even put a little cleaner on old washcloths and skate and clean your wood floors at the same time- a win-win situation for all family! 
5. FASHION SHOW: What a perfect time to try on those upcoming seasonal clothes! Think of a scene, then as your children to find clothes in their closet that are most appropriate to wear in that situation. The wackier the better- great photo opportunity too!
6. BOWLING: Grab some empty bottles and use them for pins. A small pillow, piece of fruit or a crinkled piece of paper will work as your ball. 
7. COOK: Make cookies (sometimes snack), a smoothie (all the time snack!) or even home made play-dough; kids love to guess the cause and effect of kitchen science. What color will it turn? Will it be hard or soft when cooked? What happens if we add a little of ____? Pull up a step stool and have them turn into your mixer. This is also a great way to practice kitchen safety and talk about HOT versus COLD concepts.
8. OBSTACLE COURSE: This is best if you house has a natural circle path or a long hallway. Grab some pillows, painters’ tape (to tape from one side of a wall to another creating a web), chairs to hurdle, wash-cloths as hopping spots…and away you go! Race if you feel safe, or hold “trials” and have you little gymnast think of an addition or how to re-route the course for the next run. 
9. YOGA: You don’t have to be a yogi expert to practice balancing and breathing. Just a good book with character full of expressions and adventures! Read a page, and then have your children strike a pose on a characters feeling, setting or action. If you must resort to some screen time, check out COSMIC KIDS YOGA on YouTube! FREE yoga lessons!
10. SENSORY BIN: Grab a large pasta pot, fill up the bathtub or even a simple Tupperware bin and hide some easy clean up toys, puzzle pieces (and then complete the puzzle) or a surprise item in the bottom. Fill up your bin with snow, cooked pasta or water with dish soap bubbles and start exploring!  Pre-plan a table cloth around your floor space or easy clean-up counter. Add food coloring for more effect, and test your children on their sense of touch! Blind fold to have them predict their item first. 

Keeping activities new and exciting (even if you are just playing with boxes) will limit the boredom, tantrums and sluggish attitudes …and will ADD creativity, imagination and practice of lengthening play. Maybe even some of your new inventions will now become a part of your normal weekend routine. When children have that guided play, they then start applying their skills independently toward others. You are your children’s first and most important teacher- so let’s influence that fluid activity even when it’s tough to get outside!

About the Author: Hello! I have been teaching for about 10 years now, ages Pre-K through 8th grade…needless to say, I am a life-long learner and always looking for new thing to challenge my body and brain to do in a classroom! Outside of the classroom, family comes first! My husband Dan, baby Marshall and basset hound Penelope enjoy my naturally caffeinated personality on a regular basis. The whole family enjoys traveling, and I personally have a goal of visiting all 7 continents! 2 more to go!