It's important to instill good fitness habits in children. The American Heart Association warns that inactive kids are more apt to become sedentary adults. Physical fitness can raise a child's self-confidence and overall sense of well-being. Regular exercise can also help manage weight, lower blood pressure and reduce the risks of certain cancers and diabetes. A child's workout routine may include outdoor games like tag, riding a bike or sports activities.
Aerobic Exercise
Aerobic exercise makes your heart beat faster and keeps it strong. Aerobic activity should make up the bulk of a child's daily exercise. Good aerobic choices include walking a brisk pace, running, soccer, basketball, bicycling, swimming and tennis. Regular aerobic movement enhances your body's ability to deliver oxygen to all its cells.
Strength Training
A child can meet his muscle-strengthening requirements without taking part in a formal weightlifting regime. Exercises like push-ups, pull-ups, handstands, climbing trees and even playing on a jungle gym can help build young muscles. As a child enters adolescence, he may want to consider a more formal strength training program. For example, weightlifting is often a part of basketball and football training programs.
Incorporate bone strengthening movements into your child's fitness plan about every other day. The Centers for Disease Control and Prevention says good bone strengthening exercises include running and jumping rope.
Stretching
Stretching exercises help improve flexibility. This allow muscles and joints to bend and move easily. The American Academy of Family Physicians says activities like gymnastics, tumbling or simply touching your toes can help stretch your child's body.
Break It Up
Set aside time each day for your child to work out. Keep in mind that the entire 60 minutes of recommended exercise doesn't have to occur all at once. Four, 15-minute blocks is perfectly adequate. Ask your child to join you when you walk the dog in the morning and evening. Make a tennis date with your child or go bike riding together.
Fitness & Diet
A nutritious diet is an important part of a child's fitness plan. The National Institutes of Health recommends that children eat five servings of fruits and vegetables every day. A healthy diet also includes fiber-rich whole-grain breads and cereals as well as protein. Good sources include eggs, lean meat and nuts. Junk food and fast food should be kept to a minimum. Serve water rather than sodas or sugary sodas or fruit drink.
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