Due to their preoccupation with electronic media, which results in less physical playtime, many children don't get their recommended daily exercise. The Kaiser Family Foundation estimates that the average child spends 5 1/2 hours a day in front of screen media such as TV and video games. As such, the American Academy of Pediatrics recommends that parents limit their children's screen time to no more than one to two hours per day. Instead of sitting for hours, children must engage in physical play, strengthening their bones, muscles, flexibility and endurance.
Strength-building Activities
Improving strength doesn't have to include lifting weights. In fact, most kids don't need to lift weights at all. Children often engage in strengthening activities while they play, such as during climbing and wrestling. However, children who want to begin strength training can begin with 1-pound to 5-pound weights, using either dumbbells, resistance bands or weight machines. Note that competitive powerlifting is not recommended for children and teens, because it can lead to serious injuries to their developing bones, muscles and joints. Calisthenics, including abdominal crunches, pullups, lunges and pushups, also strengthen muscles and bones. To make strength activities more fun, children can compete with one another to see who can do more pullups or another challenging activity in a determined amount of time.
Bone Strength
According to the U.S. Department of Health and Human Services Best Bones Forever website, jumping rope also reinforces the bones. Children can jump rope by themselves or jump in tandem with others – known as double Dutch – while children at either end turn two ropes. Single jumpers should set the rope to the right length to prevent tripping. The rope is the best length when it just brushes the floor under your child's feet when she jumps. She might enjoy trying jumping jacks with the rope or an alternating step – jumping on one foot at a time while kicking the other foot out in front. Groups of children can compete with one another for speed, freestyle and double Dutch. During a match of double Dutch, kids can sing rhymes that cue them to make certain movements or count the number of jumps each player completes.
Flexibility and Balance
Dancing isn't just an art form, it's also physically challenging, helping children develop coordination, flexibility, balance, strength and stamina. Your child might enjoy a dance party with friends or cutting a rug alone in her room. Simply turn on the radio or make a play list of her favorite, dance inspiring songs. "Healthy Childcare" magazine suggests adding fun props to dance with. These might include pinwheels, scarves, costumes or small flashlights. Before beginning, children should stretch, focusing on warming up their ankles and feet to avoid sprains and strains. Dancing involves moving gracefully and naturally in rhythm with music, using both the arms and legs. To help young dancers keep the beat, count repeatedly to four.
Stamina and Strength
Relays are another fun way to get kids moving. Rani Arbo, "Family Fun" magazine writer, says to gather two teams with at least two players per group at a starting line. Place strips of paper with identical instructions in two brown paper grab bags. Example instructions are to jump five times and run to touch a tree or to do three cartwheels and 20 jumping jacks. After each player completes the instruction, he tags the next player. The first team to finish wins the game. In another relay, Arbo says to designate a starting and finishing line for your two teams. Place two baskets in the yard or somewhere the children can run without shoes. Signal the first player to run to his team's box, take off his shoes and run back to tag the next player who will follow suit. After everyone has taken off their shoes, the players will take turns running back to the box to put their shoes on. The team that finishes first wins.
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