Basketball
Basketball is a heart-pumping sport you can play year-round, whether on an indoor or outdoor court. Parks, schools, faith-based communities, and other locations near you may have a basketball court. Call in advance to see if the court has an open-use policy. Children who enjoy competitive play may love to give basketball a try! Younger or less competitive children can also participate in basketball–try teaching them basic skills (dribbling, passing, etc.) they can practice outside of formal gameplay. Also, you can see if your children’s friends and other children in your neighborhood would like to join to get a game going.
Before children can play a structured basketball game, they should learn the fundamentals of basketball. Here are a few to get them started:
- Dribbling: Dribbling is bouncing the ball on the court and it’s how players move with the basketball across the court. Rather than using the palm to dribble, use fingertips. Keep your head high and avoid letting the ball bounce above your waist.
- Passing: The three main passes are the bounce pass, the chest pass, and the overhead pass. The bounce and chest pass are done with the same motion, except the ball is thrown from the chest for the chest pass, and for the bounce pass the ball bounces on the court toward the other player. The overhead pass is better from a longer distance and the player should hold the ball with both hands directly overhead and throw toward the receiving player.
- Shooting: Stand with legs shoulder-width apart with feet pointed generally toward the basket. Place your dominant (“shooting” hand) in the center of the ball and your non-shotting hand on the side for balance. Holding the ball in front of you with your shooting elbow bent under the ball, extend your arm in a straight line toward the rim and release the ball on the way up. As you shoot, the non-shooting hand should come off the ball and not influence the shot. After the ball leaves your hand, you should hold your follow-through position until the ball reaches the rim (wrists relaxed, arms in the same position as when you shot the ball, fingers pointed toward the rim).
Click here for detailed rules and instructions!
Children who can swim can even play a modified game of basketball in the pool! Use a basketball hoop made for the pool or closed object like a hula hoop to shoot the basketball into. Just make sure children have plenty of room and stay aware of other swimmers if it’s a public pool. Like any pool activity, children should be supervised at all times.
To find a basketball court near you, visit https://www.courtsoftheworld.com/courts.
Where will your children play basketball this week?
Physical Activity Through Childhood
Children at different ages may be at different developmental stages, but no matter your child’s age there are appropriate physical activities. For example, while infants can’t run and play the same way school-aged children can, they can still benefit from “tummy time” and playing with toys that engage their growing muscles and bones.
Structured physical activity is usually led by a parent and promotes development. Unstructured physical activity is child-led. Both contribute to the 60 minutes of recommended daily physical activity. Children of all ages should limit sedentary activity, which is non-moving activity such as using electronics, drawing, and reading.
Here are tips to help your children get at least 60 minutes of physical activity daily throughout their childhood:
Infants (birth to 12 months)
- All activity should be supervised by an adult in a safe setting.
- Tummy time a few times daily for short periods of time while your infant is awake helps them build strength and coordination.
- Rolling, floor sitting, kicking, crawling, and reaching and grasping for objects all help infants meet developmental milestones.
- Large, open play areas with equipment like rattles and balls promote physical activity. Place infants on a blanket and allow them to explore nearby toys.
- Limit time spent in swings, bouncy seats, and other equipment that restricts movement.
Toddlers (1 to 2 years old)
- Daily outdoor time is recommended with adult supervision.
- A free space with riding toys, balls, large blocks, tunnels, rocking boats, low climbers, and other toys can encourage physical activity for toddlers.
- Provide objects to roll, toss, and kick (e.g. beanbags and balls).
- Play games incorporating music, imitation, and simple directions (e.g. follow the leader).
- Offer push and pull toys to promote spatial awareness and coordination.
- Provide activities such as walking a balance beam line on the floor to improve balance.
- Set up ramps, steps, low climbers, and obstacle courses to build coordination.
Preschoolers (3 to 5 years old)
- Daily outdoor time is recommended with adult supervision. Try activities such as hopscotch, tricycle motocross, freeze tag, and parachute games.
- A free space with tricycles, yoga mats, balls, rocking boats, hopscotch, hoops, and other toys can encourage physical activity for preschoolers.
- Provide activities such as jumping, skipping, and hopping to develop motor skills.
- Play games incorporating music, imitation, and simple directions (e.g. follow the leader).
- Provide activities such as walking a balance beam line on the floor to improve balance.
- Set up ramps, steps, low climbers, and obstacle courses to build coordination.
- Encourage children to make their own games together.
School Aged (6 years old and older)
- Daily outdoor time is recommended.
- Play games incorporating music, imitation, and simple directions.
- Play games such as finding hidden objects, relay races, obstacle courses, “tag” games, and tug-of-war to build strength and coordination.
- A free space with climbers, monkey bars, yoga mats, balls, balance beams, rocking boats, hopscotch, hoops, and other equipment can encourage physical activity for school aged children.
- Provide objects to throw, kick, and catch.
- Encourage children to make their own games together.
- School aged children should participate in aerobic physical activity 3 days weekly, muscle strengthening activity (monkey bars, rock climbing walls, etc.) 3 days weekly, and bone-strengthening activity (running, jump rope, hopscotch, etc.) 3 days weekly.
For more information, visit https://www.nemours.org/content/dam/nemours/www/filebox/service/preventive/nhps/paguidelines.pdf.
What other age-appropriate activities can you think of for your children to participate in?
Screen Time Breaks
Today’s technology has made it easier than ever to learn and gather new information. It also helps connect us with our out-of-town friends and family. Many children today are introduced to screen time (watching TV, playing video games, using a computer, etc.) at a young age, but it’s important to be mindful of the potential negative effects of screen time. For example, more screen time is associated with weight gain and poor sleep habits (1).
While electronics can provide connection and education to children, it’s important to take breaks from sitting and staring at screens. Screen time breaks are also simple opportunities for children to get more physical activity in their day!
- Have children rest their eyes according to the “20-20-20” rule: every 20 minutes, shift eyes to focus on an object at least 20 feet away for at least 20 seconds.
- Looking at screens can cause neck, shoulder, and back pain. Make sure children take regular stretch breaks to prevent soreness and long-term problems. Show your children how to do these simple stretches!
- Exercises such as push-ups, tricep dips, sit-ups are great exercises your children (and you!) can do at home with no equipment during screen time breaks. For even more ideas, visit https://sampson.ces.ncsu.edu/2009/02/tips-for-exercising-at-home/.
- Outdoor air can be very refreshing after spending time inside watching TV! When the weather is nice, children can go outside and participate in activities like catch, walking, and bike riding.
Daily physical activity is critical for children’s health, but other activities can also help reduce their screen time and contribute to their development. Encourage your children to participate in activities such as reading, arts & crafts, and cooking. Visit our healthy recipes blog for yummy recipes you can prepare with your children!
The American Academy of Pediatrics (AAP) recommends that children under 18 months avoid screen time altogether (other than video calling) and that 2-5 year olds limit screen time to no more than 1 hour per day (2). While setting screen time limits may be helpful for your family, focusing on getting enough exercise and sleep can naturally reduce the amount of time your family uses electronics everyday. To help keep your family on track with sleep, exercise, and other activities and avoid excessive screen time, visit the following link and try the AAP Family Media Plan and the Media Time Calculator: https://www.healthychildren.org/English/media/Pages/default.aspx.
Share how you and your family take screen time breaks!
References
Snow Day Safety
Snow days are the eagerly anticipated breaks from school children get in the winter to sled, build snowmen, and drink hot chocolate. Despite the chilly weather, children can work up a sweat as they play in the snow, making it a great opportunity for fun physical activity. While many children love snow days, it’s important to be aware of their safety.
Here are some ways to help keep children safe on snow days:
- Runny noses and colds are common in the winter, so make sure children wash their hands often to prevent the spread of germs.
- Exposed areas of skin such as cheeks, nose, ears, fingers, and toes are especially prone to frostnip and frostbite. Frostbite is a serious injury that is associated with hypothermia and requires immediate medical attention.
- Frostnip, a milder form of frostbite, can be treated at home by removing any wet clothing and rewarming the body. Gradually warm chilled body parts in warm (not hot) water for 20-30 minutes until the chilled body part has feeling again.
- To prevent frostnip and frostbite, dress children in layers of warm clothes including hats, gloves, scarves, thick socks, and insulated boots to keep them warm and dry. Choose wool and other fabrics over cotton. Waterproof top layers (pants and jackets) prevent other layers from getting wet. Also, make sure children come inside regularly to warm up.
- Have children wear sunscreen on their faces–while that may seem unnecessary, snow reflects the sun’s ultraviolet rays which can cause sunburn.
- Sledding can cause serious injuries, so have children wear helmets when they sled. Also, make sure young children are supervised. Avoid sledding on steep hills or near trees or busy roads. Watch out for rocks and other obstacles.
For more information, on safety this winter, visit http://kidshealth.org/en/parents/winter-safety.html.
What’s your child’s favorite snow day activity?
Where Can You and Your Family be Active?
With the New Year upon us, it’s a great time to start thinking about making physical activity a regular part of your family’s life. It can get boring exercising at the same places day after day. Children especially need variety in their play to hold their interest. If you dig deep enough, you may be able to find a variety of places to play close to your home. These new ideas can help you meet your family’s New Year’s resolutions about health & fitness!
Where you choose to play with your children largely depends on what they want to play. For example, a biking lane or trail wouldn’t be safe for tossing a ball back and forth, but would be a great place to bike together. Likewise, if you want to go for a relaxed walk, choose a sidewalk, track, or walking trail rather than a crowded field where others are playing soccer or throwing a frisbee. Places of worships and schools often have playgrounds, so you can also contact those locations to see if their facilities are available for open-use and at what times. Inside your home can be great for yoga, but if you want to play “Red Light Green Light,” you may want to take the game to the yard or park to allow more room to run.
Some neighborhoods don’t have sidewalks, making it harder to walk safely. Walking trails are great when you want to get a change of scenery while you walk–plus they’re safe from traffic. If you’re looking for more places to walk with your family, visit trail link to find walking trails near you.
Where else can you and your family be active?