Kids this age need physical activity to build strength,
coordination, confidence, and to lay the groundwork for a healthy
lifestyle. They're also gaining more control over how active
they are.
School-age kids should have many opportunities to participate in
a variety of activities, sports, and games that fit for their
personality, ability, age, and interests. Brainstorm with your kids
on activities that feel right. Most kids won't mind a daily
dose of fitness as long as it's fun.
The National Association for Sports and Physical Education
recommends that school-age kids:
- get 1 hour or more of moderate and vigorous physical
activity on most or all days
- also participate in several bouts of physical activity of 15
minutes or more each day
- avoid periods of inactivity of 2 hours or more
Fitness at Home
Many parents and kids think of
organized sports
when they think of fitness. Though there are many advantages to
signing a child up for the softball team, practice and games once
or twice a week will not be enough to reach activity goals. In
addition, parents can no longer rely on physical education in the
schools to provide enough physical activity for kids.
Here are some ways to keep your kids moving at home:
- Incorporate physical activity into the daily routine. From
household chores to an after-dinner walk, keep your family active
every day.
- Allow enough time for free play. Kids can burn more calories
and have more fun when left to their own devices. Playing tag,
riding bikes around the neighborhood, and building snowmen are
fun and healthy.
- Keep a variety of games and sports equipment on hand. It
doesn't have to be expensive - an assortment of balls,
hula-hoops, and jump ropes can keep kids busy for hours.
- Be active together. It'll get you moving and kids love to
play with their parents.
- Limit time spent in sedentary activities, such as watching
TV, going online, and playing video games.
When you have exhausted the possibilities at home, take
advantage of local playgrounds and athletic fields. Make family
fitness outings part of your regular routine. Let family members
choose an activity - go hiking, ice skating, or try out the
rock-climbing gym. Anything goes, as long as everyone can
participate.
You can help show your kids that exercise is important by
regularly exercising yourself.
Fitness for Kids
Through physical activities, kids can learn about setting goals,
meeting challenges, sportsmanship, teamwork, and the value of
practice.
Keep in mind your child's age and developmental level,
natural abilities, and interests. Between the ages of 6 and 8, kids
are sharpening basic physical skills like jumping, throwing,
kicking, and catching. Some kids enjoy doing this in organized
sports teams, but non-competitive leagues are best for younger
kids. Show your support by coaching your child's team or
cheering from the stands on game days.
Kids who are 9 to 12 years old are refining, improving, and
coordinating skills. Some become even more committed to a sport
while others drop out as competition heats up and level of play
improves.
It's OK if a child isn't interested in traditional
sports, but it's important to find alternative ways to be
active. Encourage a child who doesn't like soccer,
basketball, or other team sports to explore other active
options, like karate, fencing, golf, bicycling, skateboarding, and
tennis.
Preventing Problems
Kids who participate in sports are at risk for
injuries
, so be sure yours wear the appropriate protective equipment, such
as a helmet and protective pads when roller-blading. Kids who
specialize in one sport are also at risk of overuse injuries,
including stress fractures and joint injuries.
A child with a chronic health condition or disability should not
be excluded from fitness activities. Some activities may need to be
modified or adapted, and some may be too risky depending on the
condition. Consult your doctor about which activities are safe for
your child.
Kids who enjoy sports and exercise tend to stay active
throughout their lives. And staying fit can help improve
self-esteem, maintain a healthy weight, and decrease the risk of
serious illnesses such as high blood pressure, diabetes, and heart
disease.
If your child refuses to play or interact with peers, or
complains of pain during activity, talk with your doctor.
Reviewed by:
Steven Dowshen, MD
Date reviewed: September 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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