Anyone who's seen kids on a playground knows that most
are naturally physically active and love to move around. But what
might not be apparent is that climbing to the top of a slide
or swinging from the monkey bars can help lead kids to a
lifetime of being active.
As they get older, it can be a challenge for kids to get enough
daily activity. Reasons include increasing demands of school, a
feeling among some kids that they aren't good at sports, a lack
of active role models, and busy working families.
And even if kids have the time and the desire to be active,
parents may not feel comfortable letting them freely roam the
neighborhood as kids once did. So their opportunities might be
limited.
Despite these barriers, parents can instill a love of activity
and help kids fit it into their everyday routines. Doing so can
establish healthy patterns that will last into adulthood.
Benefits of Being Active
When kids are active, their bodies can do the things they want
and need them to do. Why? Because regular exercise provides these
benefits:
- strong muscles and bones
- weight control
- decreased risk of developing type 2 diabetes
- better sleep
- a better outlook on life
Healthy, physically active kids also are more likely to be
academically motivated, alert, and successful. And physical
competence builds self-esteem at every age.
What Motivates Kids?
So there's a lot to gain from regular physical activity, but
how do you encourage kids to do it? The three keys are:
-
Choosing the right activities for a child's
age:
If you don't, the child may be bored or frustrated.
-
Giving kids plenty of opportunity to be active:
Kids need parents to make activity easy by providing equipment
and taking them to playgrounds and other active spots.
-
Keeping the focus on fun:
Kids won't do something they don't enjoy.
When kids enjoy an activity, they want to do more of it.
Practicing a skill - whether it's swimming or riding a tricycle
- improves their abilities and helps them feel accomplished,
especially when the effort is noticed and praised. These good
feelings often make kids want to continue the activity and even try
others.
Age-Appropriate Activities
The best way for kids to get physical activity is by
incorporating physical activity into their daily routine.
Toddlers to teens need at least 60 minutes on most (preferably all)
days. This can include free play at home, active time at school,
and participation in classes or organized sports.
Here's some age-based advice:
Preschoolers:
Preschoolers need play and exercise that helps them continue to
develop important motor skills - kicking or throwing a ball,
playing tag or follow the leader, hopping on one foot, riding a
bike, freeze dancing, or running obstacle courses.
Although some sports leagues may be open to kids as young as 4,
organized and team sports are not recommended until they're a
little older. Preschoolers can't understand complex rules and
often lack the attention span, skills, and coordination needed to
play sports. Instead of learning to play a sport, they should work
on fundamental skills.
School-age:
With school-age kids spending more time on sedentary pursuits like
watching TV and playing computer games, the challenge for parents
is to help them find physical activities they enjoy and feel
successful doing. These can range from traditional sports like
baseball and basketball to Scouting, biking, camping, hiking, and
other outdoor pursuits.
As kids learn basic skills and simple rules in the early
school-age years, there might only be a few athletic standouts. As
kids get older, differences in ability and personality become more
apparent. Commitment and interest level often go along with
ability, which is why it's important to find an activity
that's right for your child. Schedules start getting busy
during these years, but don't forget to set aside some time for
free play.
Teenagers:
Teens have many choices when it comes to being active - from school
sports to after-school interests, such as yoga or skateboarding.
It's important to remember that physical activity must be
planned and often has to be sandwiched between various
responsibilities and commitments.
Do what you can to make it easy for your teen to exercise by
providing transportation and the necessary gear or equipment
(including workout clothes). In some cases, the right clothes and
shoes might help a shy teen feel comfortable biking or going to the
gym.
Kids' Fitness Personalities
In addition to a child's age, it's important to consider
his or her fitness personality. Personality traits, genetics, and
athletic ability combine to influence kids' attitudes toward
participation in sports and other physical activities, particularly
as they get older.
Which of these three types best describes your child?
1. The nonathlete:
This child may lack athletic ability, interest in physical
activity, or both.
2. The casual athlete:
This child is interested in being active but isn't a star
player and is at risk of getting discouraged in a competitive
athletic environment.
3. The athlete:
This child has athletic ability, is committed to a sport or
activity, and likely to ramp up practice time and intensity of
competition.
If you understand the concepts of temperament and fitness types,
you'll be better able to help your kids find the right
activities and get enough exercise - and find enjoyment in physical
activity. Some kids want to pursue excellence in a sport, while
others may be perfectly happy and fit as casual participants.
The athlete, for instance, will want to be on the basketball
team, while the casual athlete may just enjoy shooting hoops in the
playground or on the driveway. The nonathlete is likely to need a
parent's help and encouragement to get and stay physically
active. That's why it's important to encourage kids to
remain active even through they aren't top performers.
Whatever their fitness personality, all kids can be physically
fit. A parent's positive attitude will help a
child who's reluctant to exercise.
Be active yourself and support your kids' interests. If you
start this early enough, they'll come to regard activity as a
normal - and fun - part of your family's everyday routine.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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