Even runners read the gloomy reports about U.S. children's physical fitness and levels of obesity, depression, attention disorders and diabetes. We want to avoid or, in congenital situations, control all this bad stuff. While not a panacea, regular exercise is as beneficial for kids as it is for teens and adults. Take note that playing, more often than not, is exercise--and it's fun. It's also true that the more physical activities children engage in, the less time is available for sedentary pursuits. Active children tend to become active adults: It's a habit that can begin early.
It's Natural
Surely we've all noticed that kids glory in movement; from infancy they deplore staying static. But it's also true that weight-bearing exercise helps muscles and bones develop and become strong. Active people of all ages tend to be leaner than their sedentary peers. Fit, active kids sleep better. They handle life's vicissitudes with more aplomb.
Corollary Benefits
Regular exercise is associated with a number of side effects. As fitness improves, athletes of any age become more sure of themselves. Their strong bodies are better equipped to survive life's bumps, scrapes, illnesses and accidents. Kids glory in their successes and spring from them to new challenges. Exercising together--even a game of catch--is quality time with your child. Finally, if the day is gray, it might be the idea of setting a good example that persuades you to lace up your running shoes and head out.
Prescription
According to the American Heart Association, children 2 and older should exercise at least 30 minutes a day. An hour or more a day of moderate to vigorous exercise is better. It's all right to organize several small periods instead of one long stint. Almost any activity counts. Incorporate elements of endurance (aerobic fitness), strength and flexibility, and don't ignore normal life activities like running around, climbing, lifting, throwing, bending, reaching and cleaning up.
Training
Many athletes wonder when they can start their kids on a training program. From a healthy mind and body standpoint, it depends upon what you mean. By all means encourage, accompany and help your child develop physically in every way. Unless a child wants to join a training discipline, though, it's better to take it easy. Remember your short-lived, mandated piano lessons? It's not necessarily that you'll hurt your child's body, but that she may lose interest in running altogether. Don't discount or ignore free play time.
Racing
Kids are forever speeding off to see who's faster, more nimble, stronger, tougher or able to keep going longer. Competing is just fine; obsessing about winning or records is too much pressure. As long as you applaud your child's participation in an organized competition, you're in the "good parent" or "good friend" category. When you berate poor results, verbally flog a child during a race or require frequent race entry, you've crossed a line. Many kid-specific events identify all the younger participants with a No. 1 bib and count each racer a winner.
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