Weight Training for Children - Important Things to Consider

It's great if your child loves to exercise, but what if you have a younger child of 6 to 8 years old that wants to participate in more adult activities, such as lifting weights?  While some think it is perfectly fine for children to lift weights, there are others that think differently.

Osgood-Schlatter disease. Lateral radiograph of the knee demonstrating fragmentation of the tibial tubercle (see inset) with overlying soft tissue swelling. (Photo credit: Wikipedia)

The long and short of it is that while it can be very beneficial for your child to partake in a weight training regimen, there are a few things that you should keep in mind.

No matter how you look at it, children aren't miniature adults and therefore you can't use the same methods with growing children that you can use with adults, as children are different from adults emotionally, anatomically, and physiologically.

All children have immature skeletons, as their bones don't mature until somewhere between 14 - 22 years of age.  With girls, exercise (or the lack of it) during childhood can have very critical effects on bone health that can last for their entire lives.

Children are often times vulnerable to growth related overuse injuries such as Osgood Schlatter disease.  Children also have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they aren't properly warmed up.

Children don't sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as a heat stroke and dehydration.  Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adult's, which will affect their capacity for exercise.

On the other hand, young boys and girls can drastically improve their strength with weight training although opposed to adults, neurological factors instead of muscle growth factors are mostly responsible.

When you consider weight training programs for children, first and foremost you should obtain a medical clearance from your child's pediatrician.  The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range, as well as the age, size, and strength of your child.

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You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between sessions. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted. Proper technique is important for everyone when working out, but especially children, whose smaller growing frames can be especially adversely affected by injury. Teaching the importance of proper form and technique while young will also carry over into adulthood, and give them a sense of responsibility and control over their own bodies.

Before weight training, be sure your child does a proper warmup including stretching to avoid injury.  Start your child off with light loads and then make adjustments accordingly.  No more than 3 non-consecutive weight sessions should be done in a week.  You should also see to it that they drink plenty of water before, during, and after exercise.  Getting enough water is very important with exercise, as it is often very easy to get dehydrated - especially with children who have smaller bodies that hold less water.

If you follow these important tips, your child can definitely benefit from incorporating some weight training into their activities. It can help them build strong bones for life, balance out their musculature, and promote increased self esteem and independence - all these are great benefits that will help them grow into healthy adulthood.

6 Fun Ways to Add Exercise to Your Child’s Day

Childhood obesity is becoming a growing problem in many countries - ours is one of the worst.  Things are getting so bad that more and more children are being diagnosed with type 2 diabetes, a disease that used to be isolated to older, overweight adults.  As parents, it is our responsibility to help keep our child’s weight and health in check.  A great way to do this is by getting your children to exercise more often.  This can help them to lose weight and simply be more healthy - and it will instill in them healthy habits that can benefit them throughout their adult lives.. 

Here are a few tips to help you get your child up and moving - and enjoying it:

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1.  Sign them up for group sports.  These are not only a great way to get a workout, they also promote socialization and self esteem.  Plus, most kids think sports are fun - not work.  If you find a sport your child really likes, they’ll want to practice all the time and get more and more exercise.  Try to enroll your child in a sport that promotes aerobic activity, and that they really enjoy. 

2. Don’t rely completely on sports.  Some kids just don’t like sports.  If this is the case, you need to make adjustments to the plan.  If they really don’t enjoy it, they won't stick with it or reap as many benefits, so find something else for them to do.  Many fitness centers offer a variety of classes for children including martial arts, dance, and even yoga. 

3. Work out together.  Children learn a lot of their behavior from their family.  That means, if you sit around all day and don’t work out, that’s probably what they’re going to do.  Setting a good example for your child by getting regular exercise is healthy for both you and them!  A great way for you to both get a workout is to find something you both enjoy and do it together.   

4. Make it fun.  You may enjoy the quiet time you get on a running on a treadmill, but your child is probably going to complain. So put yourself in their place - just running in place is pretty boring for a kid. Instead of doing normal adult workout routines, make up games, play tag, play sports, or dance.  It doesn’t really matter what it is, just make sure it’s fun and entertaining for your child.  Be creative, and see what fun active games you can come up with.

Dance Dance Revolution (Photo credit: Wikipedia)

5. Cut back on T.V. and video games.  The best way to keep your child from playing too many video games is to stop the problem before it starts.  If you allow your child to veg in front of the T.V. for hours at a time and then cut back, they’re going to be angry.  It’s best to limit times of inactivity from a young age.  If you’re having trouble getting your kids to give up the games, buy games that require physical activity like Dance Revolution or various active games available on the Nintendo Wii.  This is a great compromise where you both win - and you may even find yourself playing along!

6. Fit it in where you can.  Today's children often have almost as busy schedules as adults do.  If you don’t have a large open chunk of time for your kids to get exercise, you can squeeze in small activities when you do have a few minutes free.  Try a "5 minute jump rope break" in between homework sessions, or a 15 minute game of tag outside before dinner. This is more natural for kids anyway - they don't naturally schedule an hour to work out if you think about it - if you let kids run around and play how they want, they will exercise via bursts of activity.

These are just a few ways to get your kid up and active.  They may be resistant at first, but keep trying.  Starting good exercise habits when your child is young is a vital part of a healthy adult lifestyle. 

Exercise And Play

Often times, when children return from playing, they look quite exhausted and ready for a nap.  The truth is,  playing is hard work!  It's exhausting to the mind and body of the child, and it plays an important role in helping them to become productive and healthy.

The role of play and exercise in the life of a young child will provide them with several benefits. Exercise is a very important part of keeping the young body fit as it grows into an adult body.  Once we reach adulthood, if we've had the benefits of exercise and play, we will tend to continue that habit well into our adult years.

Playground in Charlton Park. You can join in sports related exercise to get those muscles working.(Photo credit: Wikipedia)

Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities.  Playing on this level will teach us how to interact with peers and perform as a team with our fellow players.  In today's business world, these skills are essential. 

What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable.  When we learn this skills to the fullest, not only will  we learn how to get along with others, but we will also learn how to interact better with ourselves and pay attention to the signals of our bodies.

Although interacting with ourselves may sound like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness.  There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to.

(Photo credit: Tony Trần)

Through exercise and play, we also learn what our limitations are - both physical and mental.  At times of play, you'll see children and young adults push themselves to their limit and beyond.  As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.

As you can tell, the benefits that are gained from exercise and play time as children will benefit us for the rest of our lives.  As adults, we all too often forget how important both exercise and play are. 

All too often, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds AND bodies. Be sure your kids are getting plenty of active play time which includes physical exercise.

7 Fun Cardio Exercises for Kids

With all the T.V. shows, computer programs, and video games available now, it’s harder to get kids up and moving anymore.  That’s one big reason why childhood obesity is becoming more and more prevalent.  But getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well.  Here are some great workouts that will entertain your kids at the same time - just like you, if kids have fun while exercising, they are more likely to want to do it, and summer is a great time to get them motivated to get active.

Kids playing soccer at beach. (Photo credit: Wikipedia)

1. Tennis.  If your child isn’t into traditional team sport, then tennis is a great alternative.  It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination.  Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

2. Hacky sack.  This is a simple cheap way to get your kids up and moving.  It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something.  Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win - a great thing to focus on as they get older and take on other activities as well.   

3. Dance.  Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs.  This not only encourages movement, balance, and coordination, it also works out kid’s brains by getting their imaginations going. (My little sister was great at this when she was younger - she would make up whole interpretive dance routines to songs that she liked - which was really fun to watch as well!) 

Dance Dance Revolution (TV video games) (Photo credit: Wikipedia)

4. Video games.  Although these have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo.  Now there are tons of products available that get your child to stand up and move.  One popular game series is Dance Dance Revolution.  There are also games on the new Nintendo Wii system that encourage physical movement.  These are a fun and entertaining way for your kids to get a workout while they play video games, so if they're stuck inside on a rainy day, they don't have to skip their exercise.  And trust me - these are just as addictive as other video games....    

5. Soccer.  There’s a reason there are so many soccer moms around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time.  Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score.  This has always been and still is a great way for your kids to stay in shape. 

6. Swimming.  Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints.  It’s fantastic at increasing endurance and stamina.  Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

7. Jumping rope.  This is a great workout whether it’s done the traditional way, or the newer more fast-paced version.  It improves cardiovascular capacity, works numerous muscles and joints, and helps improve coordination. This can also help your child meet new people, and in some areas it may even be a competitive sport. 

So why not get your child involved in one (or several) of these great activities this summer?  You can even get a workout in yourself by joining them or just helping them practice regularly - that's quality healthy time for the whole family!

Yoga With the Kids

Yoga happens to be a type of exercise that many people find to easily fit into their schedule. There are lots of benefits to doing yoga. You will be less stressed, have better posture, sleep better, and you could even lose some weight. You’ll also become stronger and more flexible. This is a great way for you to bond with your children as well. You will find that yoga is just as fun and beneficial for children too. Your child may not be able to do all of the poses; however, it is a great way to get the children away from the TV and into a fun activity that you can share.

Image by Edson Hong via Flickr

Your child may not have what it takes to pay attention through a whole session, but you should allow the child to join you at their own level and bond and have fun. Children love learning different physical skills, such as balancing, and being upside down is always fun. You may also want to think about allowing the child to put their own spin on yoga. They are young and it is just important that you get them interested in trying new things.

A local yoga class may offer some tips on how to get your children involved and may also allow you to bring your child with you. In these classes, they will learn much of the same things you learn in a beginner’s class. You may even want to consider bringing them to an adult class of yoga if they are of age. However, remember that it may not be appropriate if the class has members of both sexes. It’s a judgment call here, but if your child is yearning to start learning yoga, try your best to include him or her in a class.

Image via Wikipedia

Your child will be able to benefit from yoga at home as well. There are books and videos specially made for children and young adults to learn yoga as well as meditation. Always monitor your child to be sure he or she is being safe, and talk to your child’s doctor to be sure the yoga routine is appropriate for your child’s physical well-being. Speak with some of the parents that are in your class and ask them if their child is interested so that you can get a group of children together and show them how to properly get into yoga.

When you do yoga together, you will be able to get to know one another and bond while doing something healthy for the both of you. Yoga is a way for you to add healthy activity to your child’s life. Even if it turns out yoga is not for one of you, you can at least come together and find other ways to include health awareness in your child’s daily life.