Keeping Your Kids Fit for Life

Have you ever heard a kid say that they were bored? In case you hadn't noticed, kids have shorter attention spans, and it takes constant stimulation to keep them motivated (which is why kids can become such TV and video game addicts). And, to keep them fit for life, it will take just that if you don’t want boredom to set in.

(Photo credit: Wikipedia)

This nation is facing an epidemic. Obesity has not only taken over the lives of adults but children as well. Technology in part has helped us to become a society that sits rather than moves. This is good for the electronics industry but bad for a long healthy life.

And, if adults aren’t moving about, how are kids going to be expected to? They follow the example set for them. Let’s break the cycle of a sedentary lifestyle and teach our kids how to be fit for life.

Here are some ways that you can get your kids up off the couch and moving each and every day.

* Do something you love – For just about anyone this is the biggest boost to motivation. If you try an activity and it doesn’t work for you, then don’t be afraid to try something else. Kids will be quick to tell you that they don’t like something and probably won’t do it again. Ask them what activities they like to do and  choose one each day to participate in. When you like what you do, it feels natural to do it all the time.

* Don’t think of physical activity as exercise – Instead of saying "Let’s go exercise," say "Let’s go have fun." Exercise can sound like work. Make it fun and kids will forget to be bored and just enjoy themselves. It could be as simple as shooting hoops in the driveway after dinner or riding bikes in the park after school.

(Photo credit: Wikipedia)

* Exercise WITH your kids – It’s easy to sit back and tell your kids what to do, but what kind of example would that be? Get going with them. Ride bikes together; hike in the woods; play kickball in the backyard. Before you know it, you’ll feel like a kid again. Not only is your child staying motivated but you are as well!

* Invite their friends along – Exercise is great when you have a partner. If you are getting up a pick-up game of basketball, invite your kids’ friends to participate. Activities like this are more fun when you have lots of people. Form a neighborhood team or get involved with a church team. This promotes competitiveness and keeps kids motivated to get moving.

* Set goals – If your child is a little bit heavier than others their age, the goal could be to slim down a bit. Goals give us something to work towards, a motivation for staying fit. Kids can often be motivated by the same types of things as adults.

Want to keep your kid fit and break the epidemic of obesity? Use these ideas to make it happen - and give them a healthier start to life.

Video - Fun Kids Game of Crazyball

Here is a short 6-minute video of a fun game you can play with your kids with just a ball and a wall. It can be played against an inside or outside wall, a garage, or even a fence. It's great exercise, and she gives helpful tips for exercising with kids throughout, including stretching at the end. Keep in mind that, as she mentions, kids naturally exercise in short bursts - so you don't need or want to really make them exercise hard for long periods of time. It won't be fun anymore, and it's really hard on the body too (this goes for adults as well, which is why we so often emphasize the benefits of interval training). Have fun, and let them exercise at their own pace.

Check out the video, and feel free of course to improvise and make up your own rules and variations!

Fun kids game - crazyball with www.DawnBland.com
Youth Fitness. This is an excellent game to play with your child for cardio, speed and hand eye coordination

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!

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.

How to Get Your Kids to Exercise More

Although one of the best ways for kids to stay healthy is to get a lot or regular daily exercise, with the proliferation of video games, and longer and longer school days (in many areas), it can be difficult to get your kids to get motivated and get off the couch (especially if you have trouble with this yourself!).

This new study shows great results with getting your kids to exercise… by getting a dog!  Read on to find out more about this health-saving idea, and see if it sounds right for you and your family.

Want Kids to Get Exercise? Get a Dog
Researchers say owning a dog could encourage children to be active and help combat rising childhood obesity.
Publish Date: 09/24/2010 20:01
http://www.webmd.com/parenting/news/20100924/want-kids-to-get-exercise-get-a-dog

Related articles on Exercise for Kids:

• Can Exercise Make Kids Smarter? (mindbodygreen.com)
• For Kids, Fitness Comes First In The Bronx (newyork.cbslocal.com)
• Incorporating Kids into Your Exercise Routine (maplewoodbootcamp.com)