For wanting to improve my child's fitness?

[Skylab12]

So my eldest DS is 8 years old. He is not sporty at all, has never shown an interest in learning to ride a bike and prefers things like reading, lego, arts and crafts etc. He's a introvert and a home body like me (and I obviously love him for who he is). Apart from daily dog walks and school runs I'm not out doing daily exercise so maybe IABU for expecting him to want to be more active? I think it stems from concern for his health. He is a bit overweight! He does cubs, swimming and parkrun, all of which he has chosen to do but he gets tired so easily with any physical activity. Today he got back from parkrun really upset because he'd gotten a bad stitch and come last. Should we just leave him be or try and encourage him to improve his fitness? If so how? I don't want to be pushy or for it to cause upset. My 3 year old DD is an absolute whirlwind who never stops so we do get out everyday when it's not school but my DS will chose to sit on the swing or take a book and read on a bench 😅

Yes I would definitely improve his fitness and try to lose some weight. This might help with his confidence as crying for a stitch and coming last isn't a habit he wants to get into, this may make him refuse all sports.

Its important we all get excersice. Especially children.

I think junior Parkrun is a brilliant enterprise. I volunteer at our local one and it's fab seeing kids who obviously aren't natural athletes going along. He didn't come last, there's always a tailwalker, but maybe try a few different venues if you have more than one nearby. We have 3/4 year old toddling round with a parent so an 8 yo, even walking would probably beat them, but the whole point is, it's not a race. He can improve his time, get his wristbands etc. You could also have a look at "Race at your Pace" online. They are virtual challenges that you sign up for and they send you a medal at the end. They do monthly ones for kids and different themes.

I'm not naturally sporty either and have to make a conscious effort to get out and get my kids out. One of them easily puts on weight and it is something we talk about, but in terms of fitness and health, not looks.

It doesn't even have to be "sports" I dont know if you have the space or could even afford it but my friend had the same problem with her son a good few years ago and she got him a trampoline. He did lose a lot of weight from that.

If you all have bikes you can cycle more together. Would he join any type of martial art?

Since he was upset about the stitch I think theres no harm to have a chat but frame it like "stitches are so sore I understand and sometimes they just happen but one way we can help keep them away is by getting fitter"(obviously dont mention weight to him).

If he seems at all interested , you can suggest jogging together sometimes or ask him what hed like to try?
If hes really really not interested at all, I would just encourage the activities he already does now. Like practicing at home for his parkrun.
Would he like some active kids fitness videos of YouTube?

I would also agree with trampoline and also sports that are more like games, badminton or squash. In those, you're focusing on points rather than "I'm just doing this to get fit / thin. "

It's great he's doing parkrun as you can track your times and see your progress. There will be some four years old doing it probably so it might give him a bit of an incentive to try to decrease his time gradually each week. Don't go on position though as he can't control that. Maybe try to mark out a route nearby that is just one km and have a go round that a couple of times a week and then start to build up. Getting a stitch is usually because you have eaten or drunk too soon before running, it's not fitness related. Try to think of a healthy breakfast and have it in enough time. Eg porridge and a half banana. Also, just doing the kids parkrun is not really that much exercise in a week so you still really need to look at a healthy diet for everyone so he's not singled out. It's likely that if you think he's a bit overweight that it's already quite obvious - can you see his ribs at all? He's maybe just about to take a stretch so you don't particularly need him to lose weight, just not put on any more.

@ForfuckssakeEXHstopbeingatwat yes Parkrun is brilliant and he does enjoy it even after today he said he did have a good time and they are so encouraging with getting them to not see it as a race and clapping and cheering all the runners 👏 we have had a few conversations over Christmas about health and making good choices with food and exercise, I really don't want to body shame him. Race at your pace sounds great and might really help with him wanting to come out more on dog walks etc so I'll look into the thank you 😊

Could he/you do a bit of Joe Wicks at home, for example? Even ten minutes a day would help. Fit it into your day, as something you have to do, like brushing your teeth.

Keep it up. He will benefit now and as an adult. My eldest is a natural athletic person youngest isn't so we try lots of sports and activities.

Fencing, long jump and squash have been hits.

@Notimeforaname we have a trampoline but he's not been interested in that since he was younger. We tried loads of the YouTube fitness back during lockdown, he hated Jo wicks 🤣 but did like some of the yoga ones so maybe I could try doing that with him as we used to enjoy doing that together, thanks 😊

At that age , kids run around the playground for at least an hour a day. Sounds like he does plenty in top of that. Improved his diet.

@horseymum yeah it's definitely obvious. He looks bigger than most of his class and its very obvious at swimming. I'm having to buy bigger sizes because he's uncomfortable round his middle 🥺 practising for park run during the week is a good idea, just finding time to fit it in. I work fulltime and only pick the kids up twice a week and then have to finish work afterwards. Not laying at the blame at the school but PE is always the first thing to get cancelled. They didn't do it all Dec because the school hall was being used for play practise and then of it rains or its too muddy they cancel outdoor PE!

I don't think you can rely on state school sport as any sort of significant input really. Unless they do the daily mile or similar, it's patchy and often doesn't really result in getting the heart rate up for any length of time.

Parkrun and swimming sound great and are both activities that he can continue as he gets older and into adulthood - team sports are brilliant but people do tend to drop out as they get older and find it harder to commit. It sounds like a few small lifestyle changes could make all the difference - look at his diet and see where you can make easy swaps to healthier versions, and try to build more exercise into his daily/ weekly routine - can he come with you to walk the dog more often, can you try to go on a family cycle ride or swim every/ most weekends?

If you wanted and time/ facilities/ finance permit you could get him to try some other sports - team sports or even something like indoor climbing. Though if he's not a natural sports enthusiast then it might be more effective to encourage a more active lifestyle overall rather than structured activities. You've got time to experiment and are starting from a good place already.

Park run is indeed great but the shorter junior course is not exactly prolonged exercise. I think family bike rides are the way forward without scaring him off exercise and you get the benefit of a few hours continuous exercise. Team sports are not for everyone and I have seen too many disinterested and upset kids at mini rugby who would rather be anywhere else but on a muddy field in the cold.

Are you doing the park runs too? a healthy weight? kids at that age often want to please and will do what mum/dad do, try lots a different stuff and see what he likes.

Parents make & plate up his meals, no need to even mention body size, just reduce his portions slightly and snacks/sweets etc.

Maybe he'd enjoy something like geocaching? You're active and exploring but it's more engaging than just going for a walk.

That completely depends on the school.

Many schools around here have upwards of 800 children, when the school was originally built to accommodate between 200 - 300.

Lunches are staggered because there's no way they're fitting all the kids in the school hall together.

Add to that the 'quiet clubs' and playground activities for kids who don't like to run around, and no-one's getting to run around for anywhere near an hour.

What do you or his dad do that's active? There's a huge amount of evidence that children copy the activity levels of their parents, and for children not naturally inclined towards exercise you need to normalise it as being part of everyone's day to day life rather than being this chore to be gotten through twice a week or whatever.

Don't make him do an exercise he hates, as others have suggested find something that seems play based/functional fitness such as tramplining, parkour, aerial arts, rock climbing, swimming is one of the most obvious for children as in going to the family floats type session where they are active through enjoying the activity, rather than a formal swimming lesson.

Can you find a session that's family fitness? Again going together is the gateway for a lot of children whether because they're nervous, shy or just want to enjoy time with their parent. I started a fitness company a decade ago and a large part of our ethos is on family fitness classes being part of our timetable, we get a lot of parents say 'I'm not really into exercise, I just feel they should do something so I'd rather drop off and pick up' and it's rare those children stay long term because exercise just isn't something that's normalised in their home environment.

If he likes yoga get him to show you how to do it so that you practise together

Park run is great but I actually think adult park run is probably better for non competitive kids. You can do it together and definitely wouldn’t be last. I’m not sure she’s your jr parkrun is like but here it tends to be fast competitive kids, my dc wouldn’t enjoy it but they like the laid back Saturday parkrun although it’s much further.

In Parkrun nobody comes last :)
I like the idea of you going for a jog together. Perhaps twice a week plus the Parkrun, and he will see his fitness improve quickly.
Don't let him take books or toys to the park when you take DD.

At only 8 I wouldn't present it to him as improving his fitness, I would instead pitch it as trying different activities to see what he enjoys. At 8 he might enjoy it more if it was a social thing with a friend.

Ds started karate with a friend after I suggested it to his mum and they both went together twice a week for several years, it is unlikely he would have kept it up going alone. A good club equally supports those that go for fun and fitness as well as those interested in competitions. The other advantage was we could share lifts!

Any rugby clubs near by that have junior ages? Would be non contact tag Rugby at that age, and would give him a chance to run around

I was going to say rugby too. Lots of running but they don't realise it because they're having fun.

Also adult parkrun because you would walk/run mix together and he definitely wouldn't be last, and actually probably less competitive than the kids one but no less enthusiastic cheering.

I'd look at diet though to be honest, is he having lots of snacks, sweets etc?

What does he eat most days?