Requiring no equipment, no teams, and no score keeping, tag can be played quickly and almost anywhere without preparation. The start and stop motion of the game also results in tremendous aerobic benefits and improvements in speed, agility, and endurance. The fast pace of the game can be tiring in just 15-20 minutes. And, the fun of the game satisfies even those who dread the chore of just running.
The Center for Disease Control and Prevention recommends 1 hour of physical activity each day for children and adolescents. Adults need 150 minutes per week of aerobic activity. Get some of those needed physical activity minutes from a family game of tag. Get creative and make safe zones or bases. Try some of the variations below to mix it up:
Categories. The “It” chooses a category. Players can avoid being tagged by sitting down on the ground and shouting an item that fits in that category just before being tagged. For example, if the category was “fruit”, a player would avoid a tag by sitting on the ground and saying “apples”. Players are safe as long as they are on the ground but they can only sit on the ground for 10 seconds and can only shout a category and sit on the ground when “It” is 10 feet away or closer.
Freeze Tag Just like regular tag except that when someone is tagged, they are frozen and can’t move. There are many variations as how to get unfrozen – getting tagged by another player that isn’t “It”, having someone crawl between their legs, etc. Once someone has become frozen three times, he or she becomes the new “It”.
Bumper Tag Just like regular tag except that instead of tagging with hand, the “It” must tag with his or her hips. Remind players that all that is needed is a little bump. Nobody should be purposefully knocked to the ground.
Blob Tag Requires multiple people. When tagged, the player joins hands with “It” to create a large blob. Once the blob has 4 people, it can split into groups of two only and may split into groups of two any time thereafter. The person left without being tagged is “It” and the game starts again.
Fainting Goat Tag In this version, the “It” is called the Shepard. Whoever the Shepard touches becomes the new Shepard. The other players are “goats” and they can fall to the ground to avoid being tagged but they are only safe on the group for up to 10 seconds. The goat can only fall to the ground when the Shepard is 10 feet away or closer.
Dead Ant Tag Requires at least 6 players. In this version, once tagged, the player must lay down with both hands and feet sticking straight up, like a dead ant. In order for the dead player to come alive, four people must tag one limb each. Once a person has been a dead ant three times, he or she is now “It”.
Shadow Tag Instead of tagging the person, “It” tags someone by stepping on the shadow of other players. When a person’s shadow is stepped on, they are frozen until another player steps on their shadow.
Hug Tag Just like regular tag except that players can be safe from being tagged if they are hugging someone else. They can only remain in a hugged position for 5 seconds.
Werewolf Tag One player is selected to hide. The other players search for the player. When one of the players finds the hiding player, they scream out “WEREWOLF!” The werewolf comes out of hiding and chases after all the other players. If caught, that person becomes a werewolf as well. The last person not tagged becomes the werewolf for the next round.
]]>A: Each child has a unique genetic blueprint. This blueprint dictates the bone structure, body size, and shape for your child. There is no way to know what these will be. Nor can we know the ideal weight for a child. Thus, the pattern of your child’s growth, both in height and in weight, is almost more important than the number itself. Health providers consider whether your child’s growth matches the expected pattern of growth, regardless of whether your child is considered “skinny” or “fat”. If the growth patterns don’t match, there may be an underlying issue that is affecting your child’s health status. Be sure to speak with your doctor if you have concerns about your child’s growth.
Talking about weight can be a sensitive topic for people of all ages. Even though weight and body size receive a lot of attention in the media and in society, there is still a lot of misunderstanding. Here are some tips for talking about weight with your child.
1. Talk less about weight and more about health. Using the word “healthy” instead of emphasizing physical appearance can promote a positive body image. Avoid weighing your child at home. Review with your child the benefit to being healthy, which extend beyond changes in body appearance. Being healthy can help your child do better in school, run faster, fight colds, and have more energy.
2. If your child voices concern or makes body image comments, talk about weight without judgment. This can avoid causing guilt or placing blame. Be available to help and talk honestly if you child asks about his or her weight.
3. Use the word “we” so your child knows that every family member is involved. Avoid comparisons to other siblings or children. Being healthy shouldn’t single out one family member. Everyone needs to be healthy and active every day.
4. Keep it positive. Encourage positive body talk by your child, another family member, or yourself, no matter whose body is being discussed.
5. Reassure your child – over and over again – that you love him or her for their internal qualities, such as their goofiness or caring nature.
]]>A: Vegetables are one of the most important food groups and one that is too often missing from mealtime. Less than 5% of Americans under the age of 50 are getting the recommended amount of vegetables. Here are two reasons why it is important to include vegetables at meals even if you think without a doubt that your child (or significant other) will pass them by. First, it may be the day that they don’t pass them by and actually decide to eat the vegetables. Assuming that meal patterns and preferences will remain the same is just that, an assumption. Try to increase the likelihood of vegetables being eaten by double checking the other items in the lunch bag. Make sure you aren’t giving two foods from the same food group or too large of a serving of one particular item.
A second reason to send vegetables every day is for the message you are sending in the form of those vegetables. Your child will indirectly learn that vegetables are to be included at meals because they are an important part of being healthy. This is an invaluable lesson for your child about meal planning.
A common misconception about vegetables in that they are too expensive. Actually, when considering the nutritional value of vegetables, vegetables are very cost-effective. Meal planning may sound time consuming but it is one way to decrease food costs. Approach food costs from a difference perspective and look for other areas of spending that you can decrease to free up money. Can you spend less on impulse purchases such as beverages and snack items? Does you family only eat when actually hungry or could food be disappearing due to mindless eating related to feelings such as boredom? Prioritizing vegetables often leads to creative solutions around food costs.
]]>If your family exchanges gifts in the coming holiday season, opt for ones that will help your child add more activity to their day. Here are a few ideas:
What other great gift ideas do you have for parents?
]]>
All foods have a place in a healthy diet. There are no “good”foods, no “bad” foods, no “forbidden” foods. Some foods have more nutrients and should be eaten more often, and there are some foods that have less nutrients and should be eaten less often. But all foods are “legal.” Having “illegal”, forbidden foods, often results in the attachment of feelings to food. For example, if all foods are ok, there is no reason to feel guilty for eating a “bad” food or disappointment from eating foods that aren’t “treats.” Eating a forbidden food may become alluring and extra exciting to a child and make that food very valuable. When feelings become attached to food, physical hunger becomes muddled with emotional hunger.
Teach your children the basics – eat when hungry, stop when full. Let them eat unhealthy foods every once is a while. Legalizing it is not the same as encouraging it.