Big Island parents might want to watch the activities their keiki do during free time this summer.
Big Island parents might want to watch the activities their keiki do during free time this summer.
Are the youngsters hiking, swimming, paddling, skateboarding, surfing or dancing?
Or are they lounging on a sofa and getting achy thumbs from gaming on a phone or console?
A study in the journal Active Living Research found there is “disproportionate summertime weight gain among children” and that kids can actually gain more weight during summer than they lose during the school year, when gym class, sports and the commute to school burn calories, and when fewer snacks are available throughout the day.
The ALR report suggests today’s youth have “fewer of the freedoms many adults may remember from their childhood summers.”
For example, many adults remember “riding bikes to the corner store, walking to the local swimming hole, playing active games with neighborhood friends, but this has become less common among today’s youth.”
In 1969, 41 percent of American youth walked or rode a bicycle to school. But now only about 13 percent do.
“The fitness gains children achieve during the school year are erased over the summer months,” the report says.
Why? Many kids are glued to cell phones, gaming consoles, computer screens and televisions.
Without structured activities, many children’s activity levels may not reach the recommended standard — 60 minutes of moderate to vigorous physical activity each day for children and teens.
Only 41 percent of children age 6 to 11 meet the standard, and just 27 percent of high school students are active 60 minutes a day on a regular basis.
What can parents, guardians, grandparents, neighbors, foster parents, aunties and uncles do to offset unintended weight gain among kids?
“Parents should stress a quick routine for their children every day, or every other day. Have a quick to-do list of exercise, just like their chores at home,” said Michael Costales, athletic director at St. Joseph Junior High School and St. Joseph Senior High School.
Costales suggests kids stretch first.
Then, do pushups, situps, planks and squats.
“Work on three sets of 10 each, and build from this,” Costales said. “Along with emphasis on good healthy-eating habits, which parents are well aware of.”
Costales also recommends getting kids involved in fun summer activities offered by the County of Hawaii. Encourage them to play basketball, tennis, volleyball, soccer or to get involved in basketball camps or leagues.
There also are summer programs at Hawaii Community College, Costales said.
Charlie Hanohano, recreation director at Hilo’s Carvalho Park, said parents should consider saying “all those electronic games are not allowed” during the summer.
“They need time with their kids. If they’re working, it’s hard to get time with their kids,” Hanohano said.
Everybody’s different, he said, so parents might need to figure out what kids will most like and encourage an hour of physical activity in the morning and an hour in the evening — whatever will work around the work schedule.
“I think the biggest key for kids is entertainment,” said Tunya Sytsma, owner and coach at Aloha Fitness Club in Hilo. “So you have to do something that is going to make them engaged.”
She advises making a game out of the fitness activity itself. If kids want five minutes of electronic gaming time, parents can strike a deal that for every five minutes on the device, a son or daughter will do five jumping jacks or 10 jumping jacks, depending on age and ability.
Keiki can be encouraged to “learn science, technology, engineering, arts, mathematics, ceramics, etc.,” Costales said. The University of Hawaii at Hilo offers summer swimming lessons (https://hilo.hawaii.edu/rec/summer-swim/), he said.
Sytsma said parents can make a family affair out of going to the fitness center. She’s had kids as young as 4 show up at Aloha Fitness, and “they just do everything mom and dad do.” Instead of hefty weights, youngsters use the lighter ones, doing the same types of stretches and lifts.
Costales also advises leading by example by getting involved in family activities that keep everyone active, such as walking the dog together, taking an evening stroll together after dinner each night, biking, doing exercises or treadmill/weightlifting together during family time. If kids are allowed to watch TV, then during each commercial break, compete to see how many jumping jacks, pushups, squats or sit ups each of you can do, he said.
Mowing and raking the lawn is great exercise, too, according to Costales. And mowing for parents, neighbors or elderly friends can help kids learn about helping others.
Email Jeff Hansel at jhansel@hawaiitribune-herald.com.