Video - When Can Children Start Lifting Weights?

This short video addresses the subject of weight training for kids - in reality, children are "weight training" from the time they are able to lift themselves up off their bellies. We just don't usually think of it that way. This quick video explains when and why kids might be ready (or not) to add external weight to their activities. (Always consult your child's doctor before starting any new weight-bearing exercise.)

Kid's Fitness - When Can Children Start Lifting Weights?
www.Facebook.com David Kittner, a Youth Conditioning Specialist with Athletic Foundations in Brampton, discusses a concern parents have with their young kids lifting weights. This presentation was part of the St. Andrew's Catholic School Just For Par...

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:

(Photo credit: epSos.de)

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. 

How to Get Kids to Exercise More

As we discussed on Tuesday, the childhood obesity epidemic has some very frightening implications. Most parents are aware that we need to take steps to solve this problem. However, it can seem like a hopeless task sometimes to get your kids away from the TV or computer and out exercising. It's not necessarily impossible, though! Here are some ideas on how to get kids of various ages moving.

1. Participate

It isn't very encouraging when Mom and Dad are sitting around watching TV while you, the kid, have been sent out to exercise. Make it a family program; everyone benefits from exercise.

Image via Wikipedia2. Designate a purpose

Make your exercise mean something. Take regular family walks or hikes with a goal in mind - a landmark, a certain shop, a scenic overlook, a playground, and so forth.

3. Get a swing set

If possible, put up a swing set or single swing in your yard. Kids of many ages like to swing, and this is a great way to get them outdoors and having fun.

4. Take up a sport

Try something like horseback riding that is challenging, different, fun, and can involve the whole family. Bike riding works well for families, too. If your kids like watching traditional sports like baseball on TV, find out how they can join a team.

5. Don't be afraid of the dirt

Don't let your fear of laundry get in the way of encouraging your kids to exercise. Let them get outside and dig and play in the dirt and worry about the laundry later.

Image via Wikipedia6. Provide incentives

Get your kids up and moving by providing incentives - have them earn their TV time, computer time, and so forth by doing activities.

7. Help around the house

Even housework is exercise. Designate different chores for your kids to do, and provide rewards and incentives for getting it done. Set up rules so that the privileges can't be indulged until the chores are done.

8. Have an electronic-free day

Once a week (at least), turn off all TVs, computers, cell phones, and other electronic devices (yes, that means parents too!). During this time, have an activity scheduled and planned such as a nature hike, picnic, outdoor project, etc.

9. Make the time

Exercise can become a habit just like sitting around can. Designate a special, regular time during which you do physical activity with your kids and family. This will become so ingrained that it will be second nature after a while. This helps instill good exercise habits in your kids that will last a lifetime.

Why Kids Should Play Sports

For children everywhere, it is easy to become distracted by the different technological playthings that are all around them. For some, it may seem like a struggle to tear your child away from the technology that has become so available to them. If you want to make sure that your child is receiving a well-rounded childhood, then there are options that you can consider in order to make sure that they benefit from being young.

Image by Direkteur Begeleiding via FlickrMost kids are used to having to stay indoors for school and studies, so it is often the parents’ job to show them that being outdoors can be both fun and beneficial. Playing sports will not only help them to get the activity that their body needs, but will help them to keep the idea of staying shape in mind when they are older. It is becoming more and more common for American children to grow up overweight or obese, even from the age of five. The problem is becoming so prevalent, that many children now are developing previously “adult” problems such as type two diabetes and asthma.

No matter what age your child is, they should be getting some type of physical activity every single day. It doesn’t always have to be vigorous, but should be something to get them moving and away from the easier (and sedentary) stimulation of the television or Internet. If your child is moving for at least thirty minutes a day, it will help prevent the health problems that many of today’s children will otherwise soon be facing. By playing a sports-type activity where the child is being encouraged to move around and is doing it with their peers, it will be easier to build a foundation for good physical health through activity.

If you are interested in your child staying healthy, then making sure that they play sports will give you the peace of mind that they are getting the physical activity they need for their health. It will prevent complications in their current health, such as obesity, which can develop into more severe problems down the road. Making sure that they stay physically active can also become a habit that will stay with them for the rest of their lives, reminding them of the importance of moving throughout the day, even as an adult.

Related articles on Exercise for Kids:

• Keeping Kids Active (weightloss.suite101.com)
• What physical activity is best for your kid? (brighthub.com)
• How to Prevent Childhood Obesity in Your Family (brighthub.com)
• Motivating Sedentary Youth (psychologytoday.com)

How to Work with Activities for All Ages

If you have children that are not very close in age, or run a daycare with a wide range of  ages it can be tricky to plan activities that will engage everyone.  But it is not impossible.

Image via WikipediaThere are activities that can be planned so that everyone can participate in at their own level, or ones where the older children can help the younger.  Don’t despair about the age gap  or feel that you need to plan something different for everyone.  Follow the tips below as a  guide or starting point to including everyone in your summertime activities.

Indoor or outdoor crafts are perfect for kids of all ages.  Provide the materials and general  instructions and see the different masterpieces that will be created.  When making crafts keep in mind that the instructions are more of a starting point.  Let kids use their  imagination to make it all their own.  You will be pleased with the results when fewer restrictions are put on a child’s imagination when creating artwork or other hands-on  crafts.

Old-fashioned games of hide-and-seek or tag are games that children of all ages will enjoy.  The added benefit of the physical activity will run of some of the abundant energy children possess.  By participating yourself you can fit in your own exercise for the day
too!

Let older children help facilitate the summer activities that you plan.  By engaging the older children to help the younger they will feel a sense of responsibility and importance.  This is a summer activity in itself — teaching leadership to children will help in many aspects of their lives.

When the situation warrants it, let the older and younger children do their own things.  But don’t feel that you can’t combine the activities too; it is easier for you and great for the kids.