Wellness Initiative

Getting your child involved in fitness at a young age is one of the best things you can do to establish a lifetime of healthy activity. How do you get started or select the right activities for your child? The following tips and guides for parents are recommended by IDEA Health & Fitness Association:

Ages 2 to 5

During this time children master many basic movement skills, such as:

catching rolling bouncing kicking and tossing a ball hitting a ball with a bat jumping hopping

skipping running walking in a straight line walking on a low balance beam doing a running jump pedaling a tricycle galloping

 

What to Do When Your Child is This Age

Children this age love to use their imagination.  Parents need to foster social, intellectual and physical development during these "building block" years. The skills learned during this time lay a solid foundation for grasping more complicated sports and activities. Learning the basics will help your child experience success later on.

Try taking your child to movement classes that encourage individual creativity and teach the child to control his or her body in space. At home, try telling imaginary stories about animals or storybook characters and let your child act out the stories. Emphasize movement as play, and be sure to encourage and praise your child’s desire to explore movement.

Ages 5 To 8:

Children in this age range can use basic motor skills to build complex movements. For example, instead of just hitting a stationary ball with a bat, they can practice hitting a ball when it’s rolling or in the air. They can play longer and harder than younger children, which means their fitness levels can improve. Some children become interested in organized group or team play, but not a competitive level.

What to Do When Your Child is This Age

Enrolling your child in noncompetitive group sports or group movement classes is a good idea. Your child should experience bike riding, roller skating, ice skating and a host of other activities. A wide range of physical experience will help your child figure out his or her likes and dislikes. Commend your child for trying different activities, even if they aren't your favorites.

Ages 8 To 10:

Children can now participate effectively in team and partner activities and continue to improve their fitness levels. Appropriate physical activities can strengthen their hearts, lungs, muscles and bones. Children this age lack the needed hormones for large muscle development.

The decline in children's physical activity often begins during this age range, according to Kenneth Cooper, MD, MPH, author of Kid Fitness. Kids become self-conscious and compare themselves to their peers. Children who develop early have a physical advantage and may be intimidating to other kids their age.

What to Do When Your Child is This Age

Team sports and group classes are recommended, if your child shows interest.  Remember to be extremely supportive!  At home, help your child celebrate speed and endurance successes by keeping a logbook on how fast he or she can walk half a mile or get from one end of the block to the other. Understand extreme supervision and given effective program design, your child may also enjoy the benefits of strength training. Getting stronger improves a child’s attitude and self-esteem.

Ages 10 To 12:

Children can continue to play on teams, as well as participate in individual activities, like walking, swimming, skating, etc. They can take part in different dance forms, such as folk dancing, line dancing and hip hop. Peer acceptance will influence which activities many children choose. Major hormonal changes occur in children at this age. Puberty finds many children feeling awkward and unattractive as their physical bodies mature.

What to Do When Your Child is This Age

Look for programs and classes that focus on developmental levels (i.e., beginner, intermediate, advanced) as opposed to chronological age, since kids mature at different rates.  Work with your child to develop a fitness schedule that he or she likes. Kids’ fitness expert Debi Pillarella, MEd, suggests purchasing youth-sized steps or jump ropes and letting your child have a special workout area in your home. Let your child play his or her favorite music as a source of motivation.

How Parents Can Help

Here are some suggestions for encouraging your child, no matter what his or her age:

• Do your own exercise!  A research study showed that in families where both parents were active, 95 percent of the children were active. (Even if you aren't as fit as you'd like to be, don't worry; your encouragement still makes a difference.)
• Teach your child the sports or activities you know, and try to develop additional skills to pass on to him or her.
• Emphasize that physical activity is a fun adventure, and avoid making negative comments about performance.
• Encourage your child's school to make time for fun, age-appropriate physical activity taught by a knowledgeable instructor.

The Right Stuff

Whether your child participates in physical education classes or extracurricular sports or movement classes, look for an instructor who does the following: 

• Designs activities to accommodate students of varying physical characteristics and ability levels and uses appropriate movements for the age range he or she is teaching.
• Nurtures each child as an individual and provides a noncompetitive environment.
• Educates kids about fitness and healthy living.
• Has a plan for the class but knows how to improvise if the plan obviously isn't working.
• Is educated about emergency protocol and safety issues.

Looking For A Program

To find kids fitness programs in your community, contact your local YMCA or check your local Yellow Pages under Athletic Organizations, Camps, Clubs, Gymnasiums, Recreation Centers and Youth Organizations and Centers. Finally, don't forget to ask other parents, friends and neighbors; they are often the best source of local information.

Source:  IDEA Health & Fitness Association. Family Fun and Fitness Brochure

Kids who enjoy sports and exercise tend to stay active throughout their lives.

Immediate benefits include maintaining a healthy weight, feeling more energetic, and promoting a better outlook. Participating in team and individual sports can boost self-confidence, provide opportunities for social interaction, and offer a chance to have fun. And regular physical activity now can help prevent heart disease, diabetes, and other medical problems later in life.

Fitness in the Teenage Years

It's recommended that teens get at least 1 hour of physical activity on most, preferably all, days of the week. Yet physical activity tends to decline during the teen years. Many teens drop out of organized sports and participation in daily physical education classes is a thing of the past.

But given the opportunity and interest, teens can reap health benefits from almost any activity they enjoy, from skateboarding, in-line skating, yoga, swimming, dancing, or kicking a footbag in the driveway. Weight training, under supervision of a qualified adult, can improve strength and help prevent sports injuries.

Teens can work physical activity into everyday routines, such as walking to school, doing chores, or finding an active part-time job. They can take be camp counselors, babysitters, or assistant coaches for young sports teams, jobs that come with a chance to be active.

Motivating Teens to Be Active

Teens face many new social and academic pressures, in addition to dealing with emotional and physical changes. Studies show that teens, on average, spend more than 6 hours a day on various media, including watching TV, listening to music, surfing online, and playing video games. It's not surprising that teens often struggle to find time to exercise, and many parents have difficulty motivating them to be active.

Parents should try to give teens control over how they choose to be physically active. Teens are defining themselves as individuals and want the power to make their own decisions, so they may be reluctant to do yet another thing they are told to do. Emphasize that it’s not what they do; they simply need to be physically active on a regular basis.

Once they get started, many teens enjoy the sense of well-being, reduced stress, and increased strength and energy that come from exercise. As a result, they may begin to exercise without encouragement from a parent.

To keep teens motivated, activities need to be enjoyable. Support your teen’s choices by providing equipment, transportation, and companionship. Peers can play an influential role in teens’ lives, so create opportunities for them to be active with their friends.

Help your teen stay active by finding an exercise routine that fits their schedule. Your teen may not have time to play a team sport at school or in a local league, but many gyms offer teen memberships, and teens may be able to fit in a visit before or after school. Your teen might also feel more comfortable doing exercise videos at home. If transportation is an obstacle, try coordinating your teen’s exercise schedule with your own.

All teens should also limit the time spent in sedentary activities, including watching TV and using the computer.

When to Speak With Your Doctor

If you're concerned about your teen's fitness, speak with your doctor. Teens who are overweight or very sedentary may need to start slowly and the doctor may be able to recommend programs or help you devise a fitness plan.

A teen with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be modified or adapted, and some may be too risky. Consult your doctor about which activities are safe.

And some teens may overdo it when it comes to fitness. Young athletes, particularly those involved in gymnastics, wrestling, or dance, may face pressures to lose weight. If your teen refuses to eat certain food groups (such as fats), becomes overly concerned with body image, appears to be exercising compulsively, or experiences a sudden change in weight, talk with your doctor.

Another dangerous issue is the use of steroids, particularly in sports where size and strength are valued. Talk with your doctor if you suspect your teen is using steroids or other performance-enhancing substances.

Finally, speak with your doctor if your teen complains of pain during sports and exercise.

Fitness is for Everyone

Everyone can benefit from being physically fit. Staying fit can help improve self-esteem and decrease the risk of serious illnesses (such as heart disease and stroke) later in life. In addition, regular physical activity can help teens learn to meet physical and emotional challenges they face every day.

Help your teen commit to fitness by being a positive role model and exercising regularly, too. For fitness activities you can enjoy together, try bike rides, hitting a tennis ball around, going to a local swimming pool, or even playing games like capture the flag and touch football. Not only are you working together to reach your fitness goals, it's a great opportunity to stay connected with your teen.