You've heard many of the reasons girls should be active. We
know that if a girl does not participate in sports by the age of 10,
there is only a 10% likelihood she will be participating at age 25.
(Bunker, 1988). Research suggests that physical activity is an effective
tool for reducing the symptoms of stress and depression among girls.
Sports help girls develop leadership and teamwork skills. Girls who
participate in sports have higher self-esteem and pride in themselves.
So how do you get the girls in your life to get on the path
to being physically active and reaping all of these rewards? These tips
will give you all the information you need to introduce physical activity
to a girl and make a critical difference in her life.
I. What It Means to be Physically Active
II. Change Attitudes about Physical Activity
III. Keep It Fun!
IV. Buddy Up: The Importance of Teamwork
V. Stick With It: Reinforcing Participation and Interest
VI. Interested in Learning More?
I. WHAT IT MEANS TO BE PHYSICALLY ACTIVE
Physical activity is anything that moves your body and gets your heart
pumping. Working out on a regular basis (at least three days a week) will
make you strong, increase energy and flexibility and turn you into a
physically active person. You don't have to run a marathon or swim the
English Channel to be considered active. Whether you engage in light
activity like throwing a Frisbee or more vigorous activity like running,
you are still engaging your body in movement, and that's what matters.
It's important to also emphasize that being a physically active person
means a lot more than the numbers on the scale. Here are some of the other
benefits of being active:
- Strength is good for all sports as well as life.
Getting stronger means your muscles are more capable of kicking a soccer
ball far, lifting and carrying more or jumping higher.
- Stamina means more energy. You can keep going; you can
run further, climb more stairs, keep working and playing longer—without
feeling winded.
- Flexibility feels more graceful. You feel more
elastic, have more bounce in your walk and are able to touch your toes or
reach a high shelf.
- Improved self-esteem This is probably one of the most
important benefits for girls. When girls work out, they start to
appreciate and respect their bodies for the awesome movement it's capable
of. This in turn will help them to have higher self-esteem than girls who
aren't physically active.
Techniques for introducing physical fitness to a girl will depend on what
stage of life she's in. Here are some tips for different age groups:
Elementary School – ages 5 through 12
- Every day, if possible, build to 60 minutes of moderate to vigorous
physical activity.
- Allow for short periods of rest and recovery.
- Make those 60 minutes of activity feel effortless. If it feels like a
chore or a scheduled nuisance, kids won't be excited to participate.
Examples of fun kids’ activities include what you would consider "party
games," like potato sack races or Red Rover, where kids run from one side
to the other and break a chain of people.
- Vary the activities. Getting girls this age active is all about fun
energy release. Trying more things means finding more activities to
like!
Teens – ages 13-18
- Every day, if possible, build to 60 minutes of moderate physical
activity; and, when it gets easier, add at least three days per week
vigorous sessions of 20 minutes or more. (Sallis and Patrick, 1994)
What do we mean by moderate or vigorous activity? Here’s a quick
guide:
- Light Activity. Playing catch, throwing a Frisbee,
walking slowly, dancing slowly, horseshoes, ping pong and fishing
- Moderate Activity. Walking briskly, hiking, leisurely
inline skating, bicycling on level terrain, trampoline jumping,
weight-training with free weights, dancing, doubles tennis, shooting
baskets, recreational swimming, canoeing, skateboarding, surfing,
snorkeling, t-ball, horseback riding, volleyball and playground
activities
- Vigorous Activity. Running, energetic aerobics or
dancing, swimming continuous laps, bicycling uphill, climbing stairs,
jump rope, jumping jacks, fast-paced inline skating, ice hockey,
intensely training for competitive sports
Beginners, regardless of age, should start easy and build to regular,
moderate activity. Regular means just about every day. Moderate exercise is
when you are active enough to increase your heart rate and breathing for an
hour. You should be able to talk to someone, but you shouldn’t be able to
sing. With more skills and training, regular moderate and vigorous
activities should be part of your routine.
II. CHANGE ATTITUDES ABOUT PHYSICAL FITNESS
At an early age, young women are programmed to shy away from sports and
activity because they are afraid of being perceived as unfeminine or are
afraid of failure or being teased. Here are some tips on how to turn those
attitudes around:
“I’m not an athlete.”
Many inactive girls think that the world of physical activity is black and
white: you are either a jock or not. Some girls believe that unless you are
going to go all out or if you're just not a "natural," there is no use in
being active. The label of jock can be perceived as unfeminine or possibly
just a clique that they don't want to belong to. Girls need to be reminded
that it’s ok to work up a sweat, get your heart pumping and challenge your
body.
What you can do:
Encourage her. Tell her that
you don’t have to be a hard-core athlete to get up and move (and follow
this advice yourself!). There doesn't have to be competition involved to be
physically active. Also, reinforce that no one is ever born an athlete.
Even champions had to start at the beginning and learn how to play their
sports.
“I’m afraid of getting teased.”
This is such a vulnerable age, and girls are very sensitive to peer-group
influence. “Fitting-in” becomes a primary goal so girls don't want to try
anything new that steps outside of the world they already know and are
comfortable in. This is especially true of girls' participation in sports
or even just their school's PE program. Girls fear that stepping into a
game might make them a target of ridicule.
What you can do:
Understand and identify with her
fears and talk to her about them. Girls want to fit in and be
accepted. Sports can be all about belonging — being part of the group —
with team names, uniforms and cheers. Most of us remember how nervous we
were about our junior high and high school PE classes. Many of us also have
funny stories to tell about embarrassing things that did happen and how we
got over them. Ask her what her worst fear is. Maybe she's nervous about
wearing the gym uniform or having to climb ropes in front of her
classmates. One she identifies the worst-case scenario, you can discuss how
you would deal with this and take away some of her fears. Or share
something that happened to you and let her know it really wasn't a big
deal.
Barrier: “I don’t know anything about sports.”
Girls may worry that their lack of knowledge about sports or physical
fitness will make her look dumb when she attempts to play. They also may
not know what sports are available to them. Even if they do know, they
might not feel confident or capable enough to be proactive and sign up on
her own.
What you can do:
Teach her the skills to be
successful. Start to watch different sports together so she can
understand the rules and how different games are played. Learn the sports
lingo. Go to a local girls' sporting match so she can see that girls just
like her can master the skills needed to play the game. Experiment with
different sports until she finds one that comes easily for her. If she has
good hand-eye coordination, maybe softball or tennis is her game. In trying
different sports, she may be surprised in how great she is at a sport she
never thought she could master. You also don't want to rule out sports just
because she may not be the perfect physical match for it. For example, she
could be on the shorter side and end up loving basketball.
For other activity suggestions, visit GoGirlGo.com/pickasport. There’s an interactive survey you can do
together or she can do on her own that allows her to express her interests
and preferences and gives suggestions for sport and activities that meet
her profile.
Once she has chosen a few activities she's interested in, call the office
of that sport’s national governing body (for example: USA Basketball) to
have them give you local program contact information. Many girls’
organizations have sports and physical activities — the YWCA, PAL,
community recreation centers, local park and recreation department, the
Girl Scouts, etc. Ask the PE teacher or counselor at school. Look in the
local papers, check the Internet at the library or look in the yellow pages
of your phone book for specific activities. Check out local hospitals and
rehabilitation centers for programs for disabled girls. These programs are
usually affordable and some even offer scholarships for some girls.
As you investigate local programs together, consider these general tips in
what you should look for in an activity program:
- Small group environment. A group with 15-20 girls and
two adult leaders is ideal for girls to learn together and develop a
strong sense of belonging (Finn, 2002; Lou, et al, 2001; Ozerk, 2001).
Look for programs that have at least one adult leader for every 10 girls
to ensure each girl will get individual attention.
- Safe and nurturing all-girl environments. Co-ed
physical activity environments are problematic for inactive girls because
they contain opposite sex and same sex teasing about the skill level and
body of inactive girls and other pressures characteristic of co-ed group
dynamics (Women’s Sports Foundation, 2004; Stabiner, 2002). When girls
are concentrating on what boys think, a cultural requirement for teen
girls, they don’t take care of themselves.
- Fun and supportive place. Does it look like fun? Are
the girls all participating? Is it a caring, supportive and positive
environment? Are girls allowed to express themselves, participate in
decision-making and develop relationships with other girls? (Ewing and
Seefeldt, 1989; Women’s Sports Foundation, 1988). The program shouldn't
be about winning and losing. Beginners need a friendly social environment
where they will learn skills together in a fun way.
III. KEEP IT FUN!
Debby Burgard runs a nonprofit organization called The Body Positive based
in Berkeley, Calif., that works to help teens and children with body image
issues. She believes that fears about embarrassment (that we discussed
above) can get in the way of embracing being active. “Most people have
negative experiences in junior high PE class or at their gyms that get in
the way of them believing they can have fun exercising,” Burgard said.
The best way to combat this is to move in ways your body and personality
type enjoy. You may envision yourself as a hard-core athlete, but have a
mellow personality more suited to yoga. Overall, it's important to try to
make every encounter that a girl has with activity a positive one. Here are
some easy tips on keeping it fun:
1. Take her to girls’ and
women’s sports events. Introduce her to a heroine! At the very
least, she will see that girls who engage in sports and physical activity
are applauded and admired. Look in the local papers, high school Web sites
and community center bulletin boards.
2. Take advantage of the seasons. Each season try a
weather-appropriate sport. For example, tackle snowboarding, showshoeing or
skiing in the winter, volleyball and swimming in the summer, softball and
track in the spring and soccer, cross-country or basketball in the fall.
This will also make certain sports feel routine and natural so that when
next year rolls around, the girl equates the fall as soccer season and is
anticipating signing up for a league.
3. Rate the neighborhood! Pick a different walking route
each time. What’s the prettiest house, the best mailbox, the prettiest
flowers? Include bouts of power walking (big steps, pumping your arms,
going as fast as you can), go from phone pole to phone pole or hydrant to
hydrant. And then slow down to laugh, rest and recover.
4. Vary the environment. Instead of running around a
track or playing soccer on a soccer field, take your activities to the
beach or a local park. Or take in a local arts festival and take a couple
laps around it, checking out the booths and talent. Go to a different park
every week. Discover the public walking trails. Hike and explore.
5. Get the scoop on women athletes. There are plenty of
biographies and films on women sports heroes like Billie Jean King, Mia
Hamm and the Williams sisters. Check out the local bookstore or library and
read these books together. Then discuss the obstacles these women had to
overcome and how they did it. These inspirational stories will also show
girls that even the most talented athletes had to start somewhere and learn
from the bottom up. To get you started, check out the Foundation's lists of
empowering books and movies.
6. Make a sports scrapbook. Collect pictures of females
doing physical activities. Look for teen and women’s magazines. Make sure
she is signed up to be a GoGirlGo! Club member so she gets SportsTalk--the
Women's Sports Foundation's free quarterly youth newsletter.
7. Give gifts of sports equipment and apparel. Look for
cool stuff in teen magazines and give her the gift with a copy of the
magazine page. Gifts of sports equipment can tell her that you think she
can.
8. Try an activity that you aren't equipped for. Take
advantage of local sports equipment rental outfits to help equip you for
trying a new sport. Rent a canoe, skis, snowboards or bicycles and discover
a sport you never tried before.
IV. BUDDY UP: THE IMPORTANCE OF TEAMWORK
The most important thing you can do to inspire a girl is to make
everything a team effort. A girl is more likely to be active if her parent,
guardian or other key adult in her life is active. Let her see you working
out, sweating and making physical activity part of your life. Be a
real-life hero as she sees you jogging that extra lap, attempting that
3-point shot, striking that yoga pose. There are a number of ways you can
emphasize that you are in this together:
1. Keep activity logs. This is a great way to track
progress. Have fun picking out a cool diary or journal and then keep track
of your physical activity experiences: What you did, for how long and how
intense it was. Also record your feelings about what you liked and didn't
like about the experience. This will help to plan and schedule the next
activity and help you get to know on another.
2. Do an activity bracelet. Charm bracelets, whether they
are the traditional ones with charms or the new "Italian" bracelets with
tiles are hot right now. Start an activity bracelet that includes balls and
activity charms that commemorate the activities you tried and did
together.
3. Take a class together. Look for a class that interests
both of you, like yoga, Pilates or tae kwon do. You can also do it at home
by renting or buying a video.
4. Show her your moves. Teach her to enjoy the activities
that you enjoy now or did as a child. Recruit some rope turners and try
double-dutch. Or show her your old dance moves to some retro music. She'll
admire you for having the guts to try something you haven't enjoyed in
years.
V. STICK WITH IT: REINFORCING PARTICIPATION AND
INTEREST
Once you have a girl involved with physical activity, it's important to
maintain and develop her interests. As most of us know, pre-teens and teens
can get easily bored and need some variation and incentive to stay engaged.
Plus, it's important that girls develop a lifelong love of being active.
Women who are active in sports and recreational activities as girls feel
greater confidence in their physical and social selves than those who were
sedentary as kids. For more of the benefits of girls playing sports see www.GoGirlGo.com/benefits. Here are some tips for maintaining the
momentum and providing motivation to stick with it:
1. Track progress. Ask her to keep a journal, write down
what she’s doing and how she feels to track her progress. If you’re working
out together, you should keep one too!
2. Help her create a plan. Keep a fitness calendar for
each day, week and month to remind her of her commitment to being active.
Pick a regular time and place to meet or go to for your activity. Keeping
it consistent helps, especially in the beginning.
3. Don't overdo it or the girl could get completely burnt
out. You want to make sure that you are pacing her and spreading out the
physical activity over the week.
4. Surprise her. Sneak notes into her lunch or her
clothes with words of inspiration or praise. Organize a trip to a WNBA game
for her and her friends on a school night.
5. Write down goals. What does she want to be able to do?
Get her to articulate and write down the sports she wants to tackle and how
many push-ups she wants to be able to do. She'll be amazed when she looks
back at these goals three months, six months and a year from now and sees
how far she's come.
6. Help her schedule the time to be active. Turn off the
television and the computer. Or be active during commercials—stretch,
dance, lift some light weights. Make sure that she's not overbooked or
activities can start to feel like chores, rather than a fun and
rewarding.
7. Praise and reward. It is very important to recognize
any efforts. A smile, a nod of the head, and kind words are the
reinforcement for her to continue. Rewards are great incentives as long as
they are fun and reasonable. Try not to make food a reward. Maybe the
reward is a movie, sports gear, matching workout shirts, stickers.
8. GoGirlGo.com. On GoGirlGo.com, you will find lots of
information and things to do, both for adults and girls. A special section
of GoGirlGo.com, GoGirl World, is for kids only, with athlete stories, e-mail
shout-outs and tons of other fun stuff to keep her motivated to get out and
play. Adults can check out all the information on the GoGirlGo! Initiative
and girls’ and women’s sports and physical activities.
VI. INTERESTED IN LEARNING MORE?
Check out the books and resources on the Foundation's Parents' Resource List.
Visit these Web sites for more information:
www.WomensSportsFoundation.org
www.GoGirlGo.com
www.4girls.gov/fitness
www.acefitness.org
www.fitness.gov
www.girlpower.gov
www.momsteam.com
www.naspe.org
www.nays.org
www.sportsparenting.org
Order a free copy of the Parent’s Guide to Girls’ Sports, a guide for
parents with information on sports in the family; parent-child-coach
relationships; the physical, psychological and social needs of girls at
different ages; and the value of sports for girls. This edition of the
guide is bilingual, with all of the information in both English and
Spanish. Call 1-800-227-3988 or visit the Shop on www.WomensSportsFoundation.org, where you may also download the
guide for free.
Endnotes
Bunker, L. "Life-long Benefits of Youth Sport Participation for Girls and
Women,” Presented at the Sport Psychology Conference, University of
Virginia, Charlottesville. June 22, 1988.
Ewing, M.E., and Seefeldt, V. (1989). Participation and attrition patterns
in American agency-sponsored and interscholastic sports: An executive
summary final report. North Palm Beach, FL: Sports Goods Manufacturer’s
Association.
Finn, J.D. (2002). “Small classes in American schools: Research, practice,
and politics.” Mid-Western Educational Researcher, 15(1):19-25.
Lou, Y., Abrami, P.C., and d’Apollonia, S. (2001). “Small group and
individual learning with technology: A meta-analysis.” Review of
Educational Research, 71:449-521.
Ozerk, K. (2001). “Teacher-student verbal interaction and questioning,
class size, and bilingual students’ academic performance.” Scandinavian
Journal of Educational Research, 45:353-67.
Sallis, J.F., and Patrick, K. (1994) “Physical activity guidelines for
adolescents: consensus statement,” Pediatric Exercise Science 1994;
6:302-314
Stabiner, K. (2002). All girls: Single sex education and why it matters.
New York: Riverhead Books.
Women’s Sports Foundation. (2004) Focus group of successful leaders of
programs for inactive girls, March 7, 2004.
Women’s Sports Foundation. (1988) The Wilson Report: Moms, dads,
daughters, and sports. East Meadow, NY: Women’s Sports Foundation.
The Women's Sports Foundation’s GoGirlGo! Initiative is a national project
with the goal of getting 1 million girls physically active and keeping
another 1 million already active girls from dropping out of sports. Women’s
Sports Foundation research, in addition to numerous other studies, point to
physical activity as a fundamental solution to the serious and unique
health and social problems faced by young girls today.
This document was compiled by the Women’s Sports Foundation with editorial
assistance from Doreen Greenberg, Ph.D., and Beatrice Springborn.
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