Everyone can benefit from being physically fit.
Healthy eating and physical activity is important to your health and
your happiness.Kids and teens need physical activity to
build strength, coordination and confidence. Beginning a lifelong
journey of staying fit can decrease the risk of serious illnesses such
as heart disease and stroke later in life. It's important for kids and
teens to have as many opportunities as possible to be active and to be
involved in a variety of activities, sports, and games that are a good
fit for their personality, ability, age and interests. Typically they won't mind a daily dose of fitness, as long as it's fun.
Health guidelines recommend at least 30 minutes of moderate exercise daily.The
2005 Dietary Guidelines recommend that teens get at least one hour of
physical activity on most, and preferably all days of the week.Kids
and Teens can accumulate activity throughout the day which can be
broken down into bouts of 15 minutes or two thirty minute sessions.Avoid periods of inactivity of 2 hours or more.The emphasis should remain on not what activity is done, but on just exercising on a regular basis.Parents should support their child’s choices by providing the necessary tools, transportation, and by being a role model.Don’t underestimate the benefits of “feeling good”.Physical activity turns on the “feel good” chemicals in your body called Endorphins.
Endorphins help you to feel happy.
Fitness at Home
Many parents and kids think of organized sports when they think of
fitness. Though there are many advantages to signing kids up for the
softball team, practice and games once or twice a week will not be
enough to reach activity goals. In addition, kids can no longer rely on
physical education in the schools to provide enough physical activity.
There are many ways to keep moving at home.
Incorporate physical activity into your daily routine. From household chores to racking leaves, stay active every day.
Allow
enough time for free play. You can burn more calories and have more fun
when you do something you like. Playing tag, riding bikes around the
neighborhood, and building snowmen are some favorite childhood
pastimes.
Keep a variety of games and
sports equipment on hand. It doesn't have to be expensive - an
assortment of balls, hula-hoops, and jump ropes can keep you stay busy
for hours.
Limit time spent in sedentary activities, such as watching TV, going online, and playing video games.
When you have exhausted the possibilities at home, take advantage of
local playgrounds and athletic fields. Ask parents to head out for
family fitness outings. Family members can take turns choosing an
activity - go hiking, ice skating, or try-out the rock-climbing gym.
Anything goes, as long as everyone can participate.
Me and Fitness
As you're thinking about fitness, it's important to keep in mind your
developmental level, natural abilities, and interests. Through physical
activities, kids and teens can learn about setting goals, meeting
challenges, sportsmanship, teamwork, and the value of practice.
Between
the ages of 6 and 8, kids are sharpening their basic physical skills
like jumping, throwing, kicking, and catching. Some kids enjoy doing
this in organized sports teams, but non-competitive leagues are the
best choice for younger kids.
Kids who are 9 to 12 years old are
refining, improving, and coordinating their skills. It's a time when a
child's commitment to a sport may be reaffirmed, while other kids may
drop out as competition heats up and level of play improves. It's okay
if your not interested in traditional sports, but it's important to
find alternative ways to be active.
If Team Sports is not for You
Finding the right sport or league with the right level of intensity may
change your mind about team sports. But even if team sports are not for
you, there are plenty of options that can help you accomplish the
recommended 30 to 60 minutes of physical activity each day.
Free
play can be very important for younger kids who do not play a team
sport. What's free play? It's the activity kids get when they're left
to their own devices, like shooting hoops, riding bikes, playing tag,
jumping rope, or dancing.
Outside of the most common team sports,
you may want to try individual sports or other organized activities
that can boost his or her fitness. Here are some ideas:
Get fit DVD
swimming
horseback riding
dance classes
inline skating
cycling
cheerleading
skateboarding
hiking
golf
tennis
fencing
gymnastics
martial arts
yoga and other fitness classes
Ultimate Frisbee
Running
Have a plan.Inactive kids and teens become inactive adults!
