According to Richard Louv's landmark book "Last Child in the Woods," boys naturally engage in physical play. For some boys, this play is enough to keep them at a healthy activity levels. Other boys need to engage in regular, structured exercise to stay healthy and develop appropriately. Kids' martial arts and fitness instructor Dave Coffman says that boys' fitness should focus on cardiovascular training and whole body tone. Aggressive resistance training is inappropriate until a boy's bones have strengthened enough to hold up the weight.
Step 1
Walk half an hour every day. This can be walking to a friend's house, exploring the woods, walking the dog or simply going to school. According to Louv, research shows this much time exercising outdoors can be as effective as medication in some cases of attention deficit and other behavior disorders.
Step 2
Run for half an hour three times per week. This can be around a track or on a treadmill, but it also can be in the context of a game, soccer match or other activity. If you are participating in an activity that has alternating periods of running and resting, aim to get a half hour total of running.
Step 3
Do a whole body workout three days per week, preferably on the days you don't run. Do five to 20 pushups, situps and squats, with the focus on form rather than on number of repetitions. Or engage in play that works out muscles, such as climbing trees, swimming or using a jungle gym.
Step 4
Keep track of your exercise. Track how far you run in 30 minutes, how fast you walk to school and how many pushups you can do without cheating. Record these numbers in a journal, and challenge yourself to beat your records.
Step 5
Eat well, and get plenty of rest. Fitness coach Bill Phillips, author of "Body for Life," says that both are essential to helping your body build muscle.
References
- "The Last Child in the Woods"; Richard Louv; 2007
- Dave Coffman; Black Belt Instructor; Bushido Martial Arts; Hillsboro, OR
- "Body for Life"; Bill Phillips; 2006
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