ULTRAFIT KIDS

Motivating Kids to Exercise

In major studies during the last ten years, children from the ages of six to 17 scored extremely low in areas of strength, flexibility, and cardio-respiratory endurance. Television watching, electronic games, and inactive parents were implicated as major sources of the lack of exercise. A bout 21 percent of children ages 6 to 17 are obese, according to National Health and Nutrition Surveys III. Studies show that overweight kids are more likely to become hefty adults. And obesity in adulthood increases the risk of diabetes, heart disease, stroke, certain types of cancer and other chronic disorders.

Children, teenagers, and adults need to accumulate at least 30 minutes of moderate activity each day. However, it's estimated that only one in three American children participate in daily physical activity. And about one-fourth of all adults and young people from the ages of 12 to 21 are getting no vigorous exercise at all.

However, it's important to remember that children go through 6 distinct developmental stages. Activities good for one age level may not be good for another. For age specific activities, try these tips:

• First 2 Years: Let the child be active and explore naturally. Develop good eating habits. Do not use food as a reward or bribe.

• 2 to 5 Years: Practice basic skills, such as throwing, kicking, and jumping. Let the experience be fun and free from criticism. Skill will naturally improve with practice (and patience!).

• 5 to 8 Years: Loosely structured team sports can be offered, but don't be too demanding or over-protective. Children at all ages are accident-prone. They play to have fun, be with friends, and burn off energy, not necessarily to win.

• 8 to 10 Years: Allow the child to experiment with individual and team sports activities. Assess physical abilities. Offer encouragement, not criticism. Let the child develop new skills at his or her own pace.

• 10 to 14 Years: Puberty begins. Egos become fragile. Match sports to the child's physical and emotional development, not calendar age.

• 14 to 17 Years: Health and fitness values have been taught and practiced by this age. Focus on the long-term benefits of an active lifestyle. Be sure to practice what you preach and set a positive example.

7 Ways to Motivate Your Kids to Exercise:

1. Make exercise fun.
Kids need to learn at a young age that fitness can be fun! Children have a short attention span (20 minutes) when it comes to fitness, yet an unlimited capacity to watch the monitor or TV. Find activities your child enjoys. Your child may not be interested in the same activities that you enjoy - help them figure out what types of sports and activities they'd like to participate in.

2. Set a good example.
For kids to get excited about exercising, parents have to be excited. Get out and be active with your kids. Children live what they learn. Parents who are 20 to 30 pounds overweight send mixed messages to their kids about the importance of fitness. It's your responsibility to motivate your kids by being a good role model, but be careful not to push your interests onto your children - pushing them in a direction they'd rather not go creates negative motivation.

3. Exercise with your kids.
One of the best ways to increase the overall fitness of a family is by exercising together. Variety of activity is the key to keeping all family members enjoying exercise. The older the children, the more important it becomes for exercise to be "fun". Motivation must come from Mom and Dad through example, creative activities, and persistence. Physical activity sessions do not need to last longer than 30-45 minutes but should be scheduled on a regular basis. Typical family events can include activities like bike riding, swimming, tossing a Frisbee or football, in-line skating, nature walks, or playing basketball or soccer. The goal is to get the whole family involved. Parents shouldn't sit on the couch and tell their children to go out and play; to motivate your kids to exercise, you need to do it with them.

Everyone should enjoy the sessions, and they should not be rigid or competitive in nature, especially where young children are involved. Family physical activity time results in family bonding. As each family member enjoys the activities, it should become easier to schedule the sessions. One of the most important results is the teaching of good health habits that can continue for a lifetime.

4. Turn off the television.
By high school graduation, most children will have spent more time watching television than they have in the classroom. Television can entertain, inform, and keep children company when they are alone. But it can also influence them in undesirable ways. For many working families, it's difficult to find an appropriate balance. Because of safety concerns, many kids are left to watch TV and do their homework until their parents come home. Ideally, if it doesn't cause problems with completing schoolwork, kids should be active after school and study later.

5. Look beyond organized sports.
Organized sports aren't necessarily the answer for all children, especially when it comes to fulfilling the requirements for aerobic activity. Sure it's OK to play baseball. But except for a few short bursts, your child may spend most of the time standing around.

6. Talk to your child's P.E. teacher.
Ask about your child's P.E. program and how you can provide support. If your child does not have P.E. or the current program is not enough, encourage your school board to make it a priority. Most important, P.E. should be fun. It's a bad sign if a teacher orders a student to run 10 laps for getting into trouble.

7. Remember that physical activity and proper nutrition go hand in hand.
Not only do kids spend many sedentary hours watching TV nowadays, but in addition, they are exposed to thousands of junk-food commercials each year. Setting a positive nutritional example within the household is important. It's always easier to pick up fast food, especially after a hectic workday, but make it clear that it's important for your children to participate in the preparation of healthy meals. Sit down together to eat whenever possible. The good news is if you make exercise and good nutrition a part of your lifestyle, chances are your children will follow suit.