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February 22, 2007 by erin.
Modern technology has dramatically changed what children perceive as “play”. Kids used to run and play outside. Today you can find most children in front of their computers or sitting on the couch playing video games. This phenomenon is just one contributing factor in the increasing epidemic of childhood obesity. The latest research on childhood obesity reports that one out of every three American children is either obese or headed in that direction. It was also reported that obese children between the ages of 12 and 17 consume an average of 678 to 1017 excess calories per day which equates to 58 pounds in excess weight. It seems the majority of excess calories consumed by children are consumed when sedentary (TV, Video games, etc…). Parents can combat childhood obesity by limiting TV time, encouraging more physical activities, and by teaching children healthy alternatives to junk food and limiting their portions at mealtime.
Children should accumulate at least 60 minutes and up to several hours of age-appropriate activity on most days of the week. Additionally, at least 15 minutes of the physical activity should be vigorous. Children should be learning new activities and having fun, otherwise they lose interest. Young children should be running, twisting, jumping, kicking, balancing, catching, and throwing for the aerobic component of fitness. For strength, kids should be encouraged to (parents, don’t freak out) climb and hang on trees or jungle gyms on a playground. By the age of eight, children should have physical activity engrained as part of daily life.
Here is a list of a few Kid-Friendly Activities
When children reach puberty… well that presents a whole world of challenges for the parent. This is a delicate time in child development, when insecurities surface. Children often quit sports at this age if they feel inadequate or less skilled than others. This is a great opportunity for parents to introduce the concept of fitness as a lifelong journey and encourage children who participate in activities such as walking, jogging, biking, etc… Children learn by example, so make activity a family event and have fun. Play games together, take hikes together, get outside and explore… there are endless possibilities. If parents live an active lifestyle it enhances the probability that the child will adopt an active lifestyle. When a child sees that mom and dad carve out an hour out of their busy schedule each day for exercise, it impresses upon them the importance of exercise. Children learn what they live and see; so, set a good example.
One thing to consider with children who have not reached puberty is overheating. A child’s ability to dissipate heat is less efficient than an adult’s. Plus they have less surface area than adults to throw off heat. Small children absorb heat faster in warm climates and lose heat faster in cold climates. Make sure the child is dressed appropriately and is properly hydrated to prevent heat/cold related illnesses. 8-16oz of cool water or electrolyte fluids should be consumed during exercise to prevent dehydration. Water is best, but if the child prefers the taste of an electrolyte drink… whatever it takes to get the fluids in them.
The American Academy of Pediatrics supports strength training for children 12 years and older; but, only if supervised by well-trained, knowledgeable adults. Children in there early teens should avoid maximal lifting which is inappropriate until full maturity is reached. Push-ups, pull-ups, chin-ups, and crunches are safe and effective exercises for the young teen. If the child wishes to train with weights, start with very light weight, focus on proper form and stick to the following protocol. 10-15 repetitions, one to three sets, two to three times per week, one exercise per major muscle group.
Children of all ages (this includes adults) benefit from regular exercise. Studies examining children’s response to exercise report similar advantages as adults’ response. Exercise improves musculoskeletal and cardiovascular health, decreases body fat percentage in overweight participants, decreases blood pressure in hypertensive participants, and improves blood pressure and lipid profiles. Other benefits of exercise include increased self-confidence, academic performance and reduced anxiety and depression.
For more information about kids and fitness, check out this link. http://www.fitnessandkids.com/articles_kids.html
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