Listen on the Pgh Dreamer’s Pod

While we all know that physical activity is important, sometimes it’s easier said than done. Take my kiddos, for instance. They love solid screen time. And maybe I can demand movement or restrict screen time until I’m blue in the face, but ultimately, they end up defaulting to the couch.

Instead, I’m trying some new tactics. Here are 5 ways to encourage activity and limit screen time – for yourself or for your youngsters:

1. Reward yourself. If you do X, then you can do Y. In the case of my kids, if they move around to perform chores, they can earn stars for screen time. For your own encouragement, give yourself something in return for moving your body. I like to do some stretches in the evening – and have long fallen off that wagon. But my reward system will be some mindless TV if I do my stretches before bed this year.
2. Play music frequently. While I’m all for a quiet home, I feel like quiet breeds quiet. If it’s eerily silent, it’s sometimes way easier to stay still and scroll on your phone. Instead, try turning up the tunes – at least once per day – and see if it puts a little bop in your step. My kids especially seem to be more energetic when music is playing.
3. Friendly competition. Before you resort to screens, see who can do the most push ups. Or jumping jacks. Or hold a plank the longest. Gamify the movement and see who wins. The reward is up to you (see #1).
4. Set a timer. All of us deserve some down time and device time. However, we should limit that time. Giving yourself a set amount of time to scroll can be very useful. You can even tell yourself that you’ll move your body when the timer runs out. I like to give myself time to chill and then time to get whatever I need to get done around the house – which ultimately means I’m up and off the couch. The same can apply to your kiddos. Try timers on your devices such as Alexa and Google Home.
5. Find fun in movement. Movement doesn’t have to be all work and no play. Sure, you can do a lot of chores while moving around, but you can also find the fun in staying active. Join a class, find a walking buddy, have a dance party with your kids. Making physical fitness feel like a party is much more motivating for long-term habits.

I’m interested in creative ways to encourage activity. I’d love to hear yours – drop us your best motivation for staying active!