Fitness For Children

Fitness For Children

Fitness For Children
With childhood obesity rates at an all time high, fitness for children is extremely important. There are many ways to make fitness fun for children – walking, dancing or just throwing the ball around outside. And any time that the whole family is included is an extra bonus.

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  • 4 Answers
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    A , Internal Medicine, answered
    It's important to establish a year-round plan to ensure your children get plenty of physical activity and establish habits for lifelong good health. Try the following:
    1. Get off the sofa and away from the computer! Active parents have children who are five to six times more physically active than children of couch potatoes.
    2. Plan all-season family activities. Walk for 45 minutes after dinner, take children to a swim club twice a week, go on weekend hikes, or do tasks around the yard.
    3. Make exercise a community effort. Call teachers, neighbors and parents of your children's friends. Plan activities together and lobby your school board. Get daily physical education back into your school!
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  • 5 Answers
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    A , Physical Therapy, answered

    Great question! It’s never too young to work the core. Many good core exercises for adults are based upon developmental postures and movements which kids typically automatically spend time in. Recognizing these movements and creating games and challenges to utilize them allows for integration of nervous system development as well as local strengthening to the “core”.

    For instance, movement in a “bear walk” is a developmental progression from crawling. We exercise adults in quadruped (all fours like crawling); kids do well with walking on hands and feet (just pick up your knees from an all fours position). Set up a course around the yard or living room and see who is the fastest “bear walker”. Weight bearing on the arms encourages development of scapular control, and the reciprocal pattern of the walking movement is great to activate the diagonal muscle systems of the front and back of the core.

    Also, kids love to hang on things, their innate body weight to strength ratio is quite impressive when compared to a typical adult. When supervised appropriately, one can sometimes trick them into doing core strength on the monkey bars or rings at the playground. Challenge them to see how long they can hang with their knees tucked up towards their chest (as if they were sitting in a chair). This posture mimics the most initial stage of core stabilization we ever achieve as humans, the typical position of a 3-4 month old infant lying on his back playing with his toes. At this time, the infant has activated a perfect breathing and core stabilization pattern. This great early core exercise then utilizes the same muscle pattern against gravity when hanging from a bar or rings. For kids as young as two, set up a low set of rings (Ikea sells a safe but inexpensive set) over a soft surface and count how long they can hold a tuck hang.

    Keep your kid’s core strong from the start and, hopefully, you can ward off some of the weakness we all develop as we are overtaken by our chair dwelling society. The Dynamic Neuromuscular Stabilization (DNS) program at www.rehabps.com provides a much deeper look into developmental postures and exercise.

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  • 1 Answer
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    Make sure that your child is properly hydrated. Your child needs to not only be drinking fluids during activity but also before and after. During competition, drinks such as Gatorade or PowerAde provide the essential fuel for the body. Also encourage your child to drink water along with a drink like Gatorade. (This answer provided for NATA by the California University of Pennsylvania Athletic Training Education Program.)
  • 2 Answers
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    Exercising with your toddler is feasible but will present some challenges.  Your number one goal should be to work within their schedule.  Toddlers are very active so chasing them around will be your first challenge and this will help keep you active.  Another way to exercise with your toddler is to put them in a stroller and go for a walk, run, hike, and/or bike ride.  All of these forms of exercise will give you some fresh air and your toddler as well but be sure the weather is appropriate. 

    Other forms of exercise that can be done with your toddler include some of the following:  Place them on your shoulders and complete squats.  If you are curious how to perform a squat then here is a quick breakdown, find a chair, stand right in front of it with heels towards the chair, place your weight in your heels and bend at your hips, lower yourself to the chair and return to start.  Now add your toddler for some added resistance.  Another exercise would be to complete push-ups with your toddler sitting on your back as if they were about to embark on an adventure!  Push-ups are challenging without added resistance so to help use that chair you previously used for squats, and lower your body towards the chair.  This will raise your body to allow you to complete full range of motion push-ups.  Lastly, keep your toddler on your back and crawl around in your living room.  This may sound like a strange suggestion but crawl around for a while and tell me if you still think the suggestion was worth or not.

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  • 13 Answers
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    A , Internal Medicine, answered
    Physical activity reduces stress and calms kids, making them happier and more attentive in the classroom. Physically fit children are also more likely to skip risky behaviors. Physical education (PE) is one of the best ways to battle both obesity, which affects 30% of all teens, and type 2 diabetes, which has increased in kids 21% since 2001. Obesity and diabetes threaten children's heart health—even while they're young—and place a huge economic burden on society.

    Believe it or not, in the United States only 8% of elementary schools and 6% of middle schools and high schools provide daily PE for everyone, and 20% of elementary schools have abolished physical education altogether.
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  • 5 Answers
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    A , Nutrition & Dietetics, answered
    Even if you didn't get your child active when she was a toddler, it's never too late to start. In addition to helping to reduce the risk of obesity-related illnesses, physical activity helps increase a child's alertness and attention span, which can lead to better academic performance.

    For starters, peel your child away from the TV. Experts recommend limiting their TV-watching time to no more than an hour per day; one study of third and fourth graders who were only allowed to watch one hour of TV a day found they had lost considerable weight in a nine-month period. Then encourage your child to get involved in a team sport.

    For many children, team sports such as baseball, soccer, and basketball enable them to stay physically active on a regular basis and will also plug them into a social network -- a good deterrent to hiding away by themselves in their rooms, lost in a TV show or a computer game.

    Before your child takes to the field, you should consider a few things. First, be sure the child gets a physical exam before playing any challenging competitive sport, so that you'll be confident there are no conditions that would preclude participation. Second, if he or she has spent the summer as a couch potato or lacks physical conditioning, tell the coach; coaches should develop training programs for their players that are tailored to age as well as physical abilities.

    However, don't force your child to participate in a sport if he or she really doesn't like that sport. You can help keep children in shape by encouraging them to participate in all kinds of activities that don't involve sports -- raking leaves, bicycling, ice-skating, Rollerblading, walking for a cause, weight lifting, or something as simple but physically rewarding as washing the car.

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  • 1 Answer
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    A Orthopedic Surgery, answered on behalf of
    More than 38 million children participate in organized sports in the United States each year. Although sports participation provides numerous physical and social benefits, it also has a downside: the risk of sports-related injuries.
  • 2 Answers
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    Regular play-time is something many young children are lacking with the advances modern society is making. Modern technology makes it easy for anyone to stay inside and stare at a computer or television screen for hours at a time. Rather than force structured exercise, encourage traditional play-time. Allow them to get out of the house and experience nature. Doing this ensures they’re getting an hour of physical activity on a daily basis.
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  • 3 Answers
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    A , Administration, answered

    Yes, resistance training is safe for kids when precautions are taken. Children should not load weights on their shoulders/backs though. Resistance exercises can be done using body weight (push ups, squats, single leg squats), exercise bands or tubing (bicep curls, tricep extensions, overhead press), and/or with free weights. It is better to have children not use weight lifting machines as it is easy to overload the machine and lift with improper form.

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    A answered

    Chat with your child about the various possibilities. She may already have expressed interest in an activity and is waiting for you to make it happen. Your community may offer excellent classes in dance, swimming, martial arts, skating, tennis, or horseback riding. Once a choice is made, consider the time commitment and cost involved before jumping in with both feet.

    Don’t force a child to continue an activity she doesn’t enjoy, especially once she’s given it a chance. Try to gauge her level of commitment early on. Find out if it’s possible for her to take one or two trial classes first. That way, if it turns out that the activity isn’t her cup of tea, you can look at another option. Ask your child if any of her friends might want to join the class or activity at the same time? That might make it more fun for her and will encourage commitment -- and you can share carpooling with her friend’s parents.

    From Good Kids, Bad Habits: The RealAge Guide to Raising Healthy Children by Jennifer Trachtenberg.

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