In 1980, the obesity rate among American kids 6 to 11 years old was 6.5 percent, and by 2008 that number had increased to 19.6 percent, according to the National Center for Chronic Disease Prevention. The modern lifestyle finds children engaging in more sedentary activities and consuming more calories than in the past. Creating exercise routines and programs for kids is a good way to ensure they move their bodies on a regular basis, to help avoid risk factors that could lead to health conditions such as heart disease and diabetes.
Step 1
Warm up before starting any type of exercise routine. Kids' muscles tighten up just like adults' muscles, especially if they are usually inactive. Perform light jumping jacks, do knee bends, wide arm circles or jog on the spot to increase blood flow and loosen up.
Step 2
Start a resistance training program. Lifting weights is not often recommended for kids, but if proper form is observed and the weight is light, he will see benefits. Begin by using just a bar with no weight, resistance bands or his own body weight, for 8 to 15 repetitions spread around 6 to 8 different exercises, according to Spine Universe. Exercises may include the bench press, squats, lunges, rowing motions, biceps curls and the shoulder press. Sessions should last no more that 20 or 30 minutes, three times per week.
Step 3
Play sports. Kids who are involved in sports learn discipline and teamwork on top of getting in shape. Try to expose kids to as many different sports as possible to help them find one they are passionate about. Contact your local city government offices to determine what types of sports programs are available, if financing is an issue. Consider activities such as dancing, gymnastics, martial arts, baseball, football, soccer or basketball.
Step 4
Create an obstacle course in your backyard or in a park to add an element of fun to the exercise routine. Simple items such as pieces of wood or garbage cans may be used to set up a race course for your kids and their friends to run through. Incorporate the elements of a scavenger hunt to take the focus off the fact that they are exercising.
Tips and Warnings
- Take your child for a checkup before you begin an exercise routine, just to be safe.
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