Unlike adults, children don't necessarily need to run on a treadmill or break out into a full sweat. Any activity that gets them active is just the kind of fitness they need: riding their bike, walking with friends, dancing around the room, and playing tag. All these options are fabulous ways for your child to be active and move their growing body.



Why is movement so important?

Our children are growing, and with that come the necessity of not only eating right but exercising, too. There are many benefits to children and fitness such as: a leaner body, stronger bones and muscles, a decrease in the risk of developing Type 2 Diabetes, lower blood pressure and cholesterol, better sleep, a more positive demeanor, and an ability to handle stresses in an easier way.

What entails fitness?

You can basically break fitness down into three categories: stretching (such as cartwheels or other stretching movements), cardiovascular activity (such as basketball, bike riding, swimming, roller skating), and strength (such as pull-ups and crunches) (Note: weightlifting is generally not encouraged for children. Before working any weightlifting into your child's routing, check with your doctor or personal trainer for guidance.) All three facets are equally important and should be incorporated into your child's fitness regime.

How much exercise is needed?

Infants: No requirements. All movements should be monitored and no movement should be forced.

Toddlers: About an hour and a half a day of activity should be encouraged, with a half hour being devoted to a planned activity.

Preschooler: Two hours a day is encouraged. An hour or structured activity and another hour of unplanned play is optimal.

School age: An hour a day is strongly encouraged. Fitness does not have to be an hour straight, but can be divide into four-fifteen minute segments.

By following the above guidelines for children and fitness, you'll be on your way to creating a regime your child will love and instill in them a love for movement and activity and, as a result, a strong and healthy body.

But before we get our children moving, we need to get moving ourselves. If we live a sedatary lifestyle, so will our children. If we do not make exercise a priority, our children will not, either, so we must first lead by example and show our children that fitness is important.

Below are some tips to help get your child moving and on the way to a fitness-filled lifestyle!

Exercise and Children Tip #1: Tailor Fitness Around Your Child's Interests

Think about your child and their particular interests. If you're unsure, ask! Find out what activities they'll enjoy and work it in. Bike riding, hiding, taking a walk, playing tag; find out what your child enjoys and go with it!

Exercise and Children Tip #2: Establish a Routine

Sit down with your child and create an exercise schedule together. Try to get in at least 60 minutes of activity a day.

Exercise and Children Tip #3: Be Creative!

Teach your child creative ways to work in exercise. Taking the stairs instead of the elevator, walking to a destination instead of asking for a ride, or walking the dog are all great ways to get in movement without even trying!

Exercise and Children Tip #4: Stay Hydrated

Staying hydrated during exercise is vital! Discuss the importance of drinking water during exertion. You may even want to go out to your local store together and pick out a water bottle to make it more interesting and fun for them. For young children, buy some stickers or even special permanent markers to decorate their water bottle?they'll love it!

Exercise and Children Tip #5: Check Out Organized Activities

Check out your local recreation center or the internet for a wide range of fun fitness activities that may interest your child! Hiking clubs, baton twirling, dance classes, archery?.the options are great and oftentimes very inexpensive. As a plus, find a fitness club you can join with your child. Not only will it get you fit, but will also allow for some quality time together. What a win-win!

Exercise and Children Tip #6: Make it Fun!

Whatever you do, make sure you do your best to make exercise positive and fun! Your child will look forward to exercising and create life-long habits of fitness and health if you do.