ENLARGEIs your child participating in physical activities for at least 30 to 60 minutes each day?
During the warm months of the year there are so many opportunities for kids to get the daily physical exercise that they need in order to grow healthy bones and bodies. But in our modern society, there are so many alternatives, such as television, video games and the Internet, just to name a few.
As recent as 20 to 30 years ago, most children were responsible for chores around the home, and often played under the open sky from early morning until bedtime.
The lack of regular physical exercise had led to an epidemic of obese kids.
If there is no intervention, many of them will likely suffer from diabetes, high blood pressure, sleep apnea and low self-esteem.
The true crisis is that there are real and practical avenues for prevention. It’s really simple; kids who eat unhealthy foods and do not exercise will become unhealthy adults.
Role models
It’s helpful to remember that our children do actually model us. We want our children to be physically active and in good health and one of the most powerful motivators can be active parents.
Sometimes, the motivation we need to eat healthier and exercise can be found in our love for our children and our desire for what’s good for them. Other times, we may actually need outside encouragement from a family physician or personal fitness trainer.
If you are a parent or grandparent struggling from a sedentary lifestyle, reach out to a friend or associate who is practicing a healthy lifestyle. Talk about your desire to help your kids and ask questions. Physical fitness can be contagious. This is the psychology behind gyms and fitness centers. Anyone who is physically active will tell you that it is worth the effort. You just feel better.
Ways to help your children
Turn off the TV and the computer. Give your children your time and participate with them in healthy physical activities.
Ride bikes, walk, hike, play kickball, catch a few balls or throw hoops.
Outdoor chores also can provide healthy physical activity.
- wash the car, house or windows
- mow and edge the lawn
- gardening
Whatever you do, have fun. It’s OK for your kids to see you work hard, sweat, rest and start again. Completing each task provides a good role model for them also.
The three elements of exercise/fitness
Watch children or adolescents at play and you will see the three elements of physical exercise.
1. Endurance
2. Strength
3. Flexibility
Endurance develops as kids regularly participate in aerobic exercise.
During aerobic exercise, the heart rate increases. This type of exercise for prolonged periods of time strengthens the heart and improves the body’s ability to deliver oxygen to all the cells in the body.
Crossing the monkey-bars on the playground is an example of strength training, which can lead to an increase in muscle mass. Muscle burns more calories than fat. Muscle mass development helps us to maintain a healthy weight. Kids younger than 15 should perform less strenuous strength training exercises. (Always consult your family physician before your adolescent becomes involved in a weight-training program)
Flexibility in all the child’s joints is increased as he or she become more physically active. The development of flexibility will aid in protecting kids from injury.
Here are three necessary and protective steps that will allow them to gain the most from physical activity and protect them from injury.
1. Warm up. To prevent injury, your child should warm up before exercising. This takes about five minutes of light activity, such as walking, knee lifts and stretching.
2. Regular Exercise. Regular physical activity should be a part of your child’s life every day of the week. If your child is participating in a school or community sport, they will benefit both from the physical exercise and the team-building aspect of the sport.
3. Cool down. It is important for your child to cool down after exercising. This should take about five minutes of light activity as suggested previously during the warm up phase.
For younger children
The National Association for Sport and Physical Education developed some guidelines for children ages 5 to 12.
- Discourage extended periods (more than two hours) of inactivity, especially during the daytime.
- Provide a variety of age-appropriate physical activities.
- Children should accumulate at least 60 minutes (or up to several hours) of physical activity on all or most days of the week.
- Allow children to engage in intermittent activity; several bouts of 15 minutes or so are ideal.
Please remember that children are not small adults.
Their sweating rate (thermoregulatory response) is different than that of an adult. It is much easier for a child to get too hot than for an adult.
Keep the kids hydrated and be especially alert during extremely hot and/or humid hours.
Competent adult supervision and encouragement is important.
Fitness can be a learning experience that develops good habits, positive attitudes and fun for kids.
