Childrens Fitness: Physical Activity for Kids

Children are more sedentary every year, watching television or playing video games instead of biking around the neighborhood or playing baseball with their friends. Even some schools have stopped emphasizing fitness in their curriculum. In some school districts, physical education has vanished completely because of the lack of funding.

Kids need regular exercise to build strong bones and muscles. Exercise also helps children sleep better during the night and stay focus throughout the day. Such habits established in childhood help adolescents maintain healthy weight despite the hormonal changes, rapid growth and social influences that often lead to overeating and lack of physical activity. And active children are more likely to become fit adults.

As childhood become more sedentary for many, children have put on weight. In the past 30 years, the rate of childhood obesity has tripled, leading to a dramatic increase in the number of children with type 2 diabetes and high blood pressure.

The key is to value the importance of physical activity and help children develop healthy habits and behavior patterns that persist into adulthood. Here are some childrens fitness recommendations:

SET A GOOD EXAMPLE

Take the initiative as the parent. If you want an active child, you must be active yourself. You owe it to your child’s future and their health. Take the stairs instead of the elevators and park the car a little further from the stores. Never make exercise seem like a punishment or chore to kids. Find fun activities that the whole family can enjoy together, such as:

• Walks with the family dog
• Walking around the mall
• Swimming
• Bicycle riding
• Nature hikes or walks
• Canoeing

In addition to getting you the parent active, exercising together gives you great family time. The key is to get kids moving. Free-play activities such as playing tag, hide and seek, hopscotch or jump rope can be great for burning calories and improving health and fitness.

LIMIT VIDEO GAMES AND TELEVISION

Watching too much television is directly related to childhood obesity. Children who watch more than five hours of television a day are eight times more likely to be obese that are children who watch less than two hours of television a day.

A perfect way to increase your children’s activity levels is to limit the number of hours they are allowed to watch television or play video games each day. Other sedentary activities such as playing on the computer or talking on the phone should also be limited. Do not limit television and video games totally but instead minimize the number.

PROMOTE PHYSICAL ACTIVITY, NOT EXERCISE

Children do not have to be in sports or take dance classes to be active. We all have certain strengths and characters that make us different and enjoy many things.

Many noncompetitive or team oriented activities are available for a child who isn’t interested in organized sports. The key is to find things that your child likes to do. For instance, if your child is artistic and loves the outdoors, go on a nature hike to collect leaves and rocks that your child can use to make a collage. If your child likes to climb, head for the neighborhood jungle gym or climbing wall. If your child likes to read, then walk with them to the neighborhood library for a book.

For a youngster interested in sports, however, involvement can be the basis for a variety of activities, including training for better performance and developing skills to play several sports. Before your child begins an organized sport or activity, learn as much as you can about the sport:

• How much time will you and your child will have to commit to practices and games
• How much will participation and equipment cost
• The characteristic of the sport – for example, the emphasis on agility, speed, coordination, endurance and strength
• Your child’s physical maturity
• What benefits your child hopes to derive from it, and how you hope it will benefit him or her

HIRE A QUALIFIED FITNESS PROFESSIONAL

Personal trainers who support and enjoy physical activity can have a powerful influence on a child’s health and activity habits. Well-organized personal training sessions that give boys and girls the opportunity to experience the mere enjoyment of physical activity can have a long-lasting effect on their health and well being.

Since habits are gained during childhood, you as the parent should teach your child how to enjoy and participate in physical activity. It will improve every aspect of their future and enhance the quality of their life.

...About the Author of Childrens Fitness...

Michael Y. Seril, MS
Master of Science in Kinesiology
2006 NSCA Personal Trainer of the Year
Founder/President, Excellence Through Exercise Foundation
Host, Fit and Healthy Kids Radio Show

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