Fitness Way: Kids

Kids and Exercise

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Fitness & Exercise

When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.

The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
*have stronger muscles and bones
*have a leaner body because exercise helps control body fat
*be less likely to become overweight
*decrease the risk of developing type 2 diabetes
*possibly lower blood pressure and blood cholesterol levels
*have a better outlook on life

In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.

Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.

Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running

When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
have stronger muscles and bones
have a leaner body because exercise helps control body fat
be less likely to become overweight
decrease the risk of developing type 2 diabetes
possibly lower blood pressure and blood cholesterol levels
have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running

Improving strength doesn't have to mean lifting weights. Although some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. But most kids don't need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Children also incorporate strength activities in their play when they climb, do a handstand, or wrestle.

Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch.

One of the best ways to get children to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.

Raising a Fit KidCombining regular physical activity with a healthy diet is the key to a healthy lifestyle. By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.

Here are some tips for raising a fit kid:
*Help your child participate in a variety of activities that are right for his or her age.
*Establish a regular schedule for physical activity.
*Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
*Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
*Keep it fun, so you can count on your child to come back for more.

Reviewed by: Mary L. Gavin, MDDate reviewed: May 2005

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