Children's fitness has become a matter of national concern in recent years. The American Heart Association released a 2010 report that approximately 1 out of every 3 children could be classified as overweight or obese, and about 80 percent of overweight kids can be expected to remain overweight as adults. Michelle Obama launched her "Let's Move" campaign shortly after becoming First Lady, and was joined in her attempt to champion youth fitness by other organizations such as the National Football League. You, too can promote a healthy, active lifestyle for your kids by incorporating a few simple fitness activities into their daily routine.
Get Kids Walking
Have your kids walk to school if you live close by. For safety's sake, you can organize a "walking school bus" with other kids in the neighborhood -- this is a form of school transportation where a whole group of children walk to and from school together, escorted by one or more adult "drivers." You can also have your kids walk with you to the store, the library, and other nearby errands. On weekends and holidays, try to incorporate walking into your family leisure activities--a hike in the woods or a day spent strolling through museums and art galleries will keep your kids on their feet and moving.
Work for TV Time
Allow your children to earn their TV time by getting active during each and every commercial break. The average hour of television programming contains 22 minutes worth of commercials, so this will allow for over an hour's worth of exercise for every three hours spent in front of the tube. Some simple ways kids can exercise their way through the commercials include marching in place, jumping jacks, push-ups, sit-ups and toe-touches. If you want to make sure your kids "jump" at the chance to live up to their part of the bargain, though, consider investing in a mini-trampoline. Your kids may enjoy bouncing so much, they'll keep doing it even after the commercials have ended and their shows have started up again.
Strength Training for Kids
Strength training can be an effective method of increasing children's strength and physical fitness as long as the proper safety precautions are taken. These precautions, recommended by the American Academy of Pediatrics, include having children evaluated by their physician before beginning strength training and starting off with very low resistance, only gradually adding weight as a child's strength increases. The Mayo Clinic also endorses strength training for children, but recommends that children never lift more than their own body weight. Strength training should take place two to three times per week, and may include such exercises as leg lifts, push-ups, pull-ups, sit-ups, crunches, lunges, knee bends and arm curls with free weights.
Get in the Swim
Most kids love splashing in water, and this can be an excellent way to keep fit
If your child is not an experienced swimmer, you can enroll her in swimming lessons so she will feel safe and confident in the water. Look for an indoor pool near your house at a health club or a recreation center so your child can continue to work out in winter. Check the hours and policies on children swimming, however, as some pools may limit access to children. In most cases, children under the age of 12 are not permitted to swim alone, and some pools require children 16 and under to be escorted by an adult at all times.
Be a Good Sport
Find a sport your child enjoys, such as Little League baseball, flag football, soccer or basketball. If your child doesn't care for the idea of team sports, try signing up for an individual activity such as martial arts, skating or horseback riding or a sport he can do one-on-one with you, such as tennis or golf. While some sports can be costly and time-consuming, others need not be expensive. Many community rec centers offer low-cost or even free lessons in a wide range of physical activities.
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