KIDS
CHILDREN
FITNESS EXERCISE




FITNESS

KIDS AND EXERCISE

4 TYPES OF EXERCISE KIDS NEED

NEW PRESIDENTIAL FITNESS PROGRAM

FITNESS FOR KIDS LINKS



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SECTION 1



FITNESS




There's no scarcity of activities that you can make available to
your child, and all kids can find some form of exercise that they
enjoy. If you can get your child interested in an activity like
this when he's young, exercise and fitness are more likely to
become a habit that lasts for many decades.


Parents can play a key role in helping their child become more
physically active.


Here are 11 ways to get started:


1. Talk with your child's doctor

Your child's doctor can help your child understand why physical
activity is important. Your child's doctor can also suggest a
sport or activity that is best for your child.



2. Find a fun activity

Help your child find a sport that she enjoys. The more she enjoys
the activity, the more likely she will continue it. Get the entire
family involved. It is a great way to spend time together.



3. Choose an activity that is developmentally appropriate

For example, a 7- or 8-year-old child is not ready for weight
lifting or a 3-mile run, but soccer, bicycle riding, and
swimming are all appro­priate activities.



4. Plan ahead

Make sure your child has a convenient time and place to exercise.


5. Provide a safe environment

Make sure your child's equipment and chosen site for the sport or
activity are safe. Make sure your child's clothing is comfortable
and appropriate.



6. Provide active toys

Young children especially need easy access to balls, jump ropes, and
other active toys.



7. Be a role model

Children who regularly see their parents enjoying sports and physical
activity are more likely to do so themselves.



8. Play with your child

Help her learn a new sport.


9. Turn off the TV

Limit TV watching and computer use. The American Academy of Pediatrics
recommends no more than 1 to 2 hours of total screen time, including TV,
videos, computers, and video games, each day. Use the free time for more
physical activities.



10. Make time for exercise

Some children are so overscheduled with homework, music lessons, and
other planned activities that they do not have time for exercise.



11. Do not overdo it

When your child is ready to start, remember to tell her to listen
to her body. Exercise and physical activity should not hurt. If
this occurs, your child should slow down or try a less vigorous
activity. As with any activity, it is important not to overdo it.
If your child's weight drops below an average, acceptable level
or if exercise starts to interfere with school or other activities,
talk with your child's doctor.



Remember

Exercise along with a balanced diet provides the foundation for a
healthy, active life. This is even more important for children who
are obese. One of the most important things parents can do is
encourage healthy habits in their children early on in life. It is
not too late to start. Ask your child's doctor about tools for
healthy living today.



Fitness
https://www.healthychildren.org/english/healthy-living/fitness/pages/default.aspx



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SECTION 2



KIDS
AND
EXERCISE




When most adults think about exercise, they imagine working out in
the gym, running on a treadmill, or lifting weights.

But for kids, exercise means playing and being physically active.
Kids exercise when they have gym class at school, during recess,
at dance class or soccer practice, while riding bikes, or when
playing tag.



The Many Benefits of Exercise

Everyone can benefit from regular exercise. Kids who are active will:

have stronger muscles and bones

have a leaner body

be less likely to become overweight

decrease the risk of developing type 2 diabetes

lower blood pressure and blood cholesterol levels

have a better outlook on life


Besides enjoying the health benefits of regular exercise, kids who
are physically fit sleep better. They're also better able to handle
physical and emotional challenges — from running to catch a bus to
studying for a test.



The Three Elements of Fitness


1. Endurance

2. Strength

3. Flexibility



Parents should encourage their kids to do a variety of activities so
that they can work on all three elements.



Kids and Exercise
http://kidshealth.org/en/parents/exercise.html






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SECTION 3



4 TYPES
OF EXERCISE
KIDS NEED




You know exercise is good for you. But you might not know that there
are four kinds of it. Each one helps your body in different ways.

The great news is that a lot of what you like to do probably counts
as at least one of these types of exercise. And maybe even more than
one. For example, running works your heart and lungs, your muscles,
and makes your bones strong.


See how your favorite activity helps your body. Plus, get some ideas
for new ways to move.



1. Aerobic exercise

Aerobic exercise gets your heart pumping and your lungs working harder.
It also may make you sweat. Plus, it helps your mind and mood. How? It
tells your body to make more "feel-good" chemicals.

This kind of exercise should make up most of the 1 hour you spend on
physical activity every day. What counts as aerobic exercise? Here are
some fun ideas to try:

Skateboarding or rollerblading

Canoeing, rowing, or cross-country skiing

Fast walking, hiking, jogging, or running

Cleaning your home or yard work

Dancing to music

Playing tag or jumping rope

Basketball or volleyball

Biking

Tennis, hockey, or soccer

Swimming

Cheerleading or gymnastics



2. Muscle strengthening

Muscle strengthening makes you strong and gives you more power.
But you don't need dumbbells. Even climbing on the jungle gym
works.

Do things to build your muscles at least three times a week.
Here are some ways to get it done:

Climbing a rope, rocks, or trees

Running or rowing

Push-ups, pull-ups, or sit-ups

Tug-of-war

Gymnastics or cheerleading

Working out with weights or resistance bands.
If you don't have weights, you can use cans
of food or full water bottles instead.



3. Bone-strengthening exercise

Bone-strengthening exercise helps your bones grow and makes them
less likely to break.

You should do these exercises at least three times a week.



Try things like:

Jumping rope, hopping, or skipping

Running
Hiking

Gymnastics, basketball, volleyball, or tennis



4. Stretches

Stretches make your muscles more flexible. They can help you can
reach and bend and turn better, which can help you avoid getting
hurt.

You can do stretching exercises like toe touches or side stretches.
But other workouts are great for flexibility, too. Try:

Yoga

Martial arts

Dance

Gymnastics



There are all sorts of ways you can get active. You can pick any of
the four types of exercise. Why not start out by taking a walk or
dancing to some music? The first step is to just start moving.



4 Types of Exercise Kids Need
http://fit.webmd.com/kids/move/article/exercise-types



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SECTION 4



NEW PRESIDENTIAL
YOUTH FITNESS PROGRAM




A new presidential youth fitness program is replacing the old
presidential fitness test that most adults grew up with in
physical education (PE) classes in school.

The updated program does away with comparing students’ performances
on athletic tasks like sit-ups and push-ups and then rating them on
a percentile scale vs. their peers.

Instead, the new program measures students’ health-related fitness
based on what current research shows promotes good health and lowers
the risk of disease.



New Presidential Youth Fitness Program
http://www.webmd.com/children/news/20120913/new-presidential-youth-fitness-program#1



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SECTION 5



FITNESS
FOR KIDS
LINKS




ABC for Fitness
http://www.davidkatzmd.com/docs/ABCManual.pdf

Aerobics and Fitness Association of America AFAA
http://www.afaa.com/

The AHA's Recommendations for Physical Activity in Children
http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/ActivitiesforKids/The-AHAs-Recommendations-for-Physical-Activity-in-Children_UCM_304053_Article.jsp#

American Council on Exercise (ACE)
http://www.acefitness.org/

Children's health
http://www.mayoclinic.org/healthy-lifestyle/childrens-health/basics/childrens-health/hlv-20049425

Exercise, Fitness and Nutrition
https://kids.usa.gov/parents/exercise-fitness-nutrition/index.shtml

Fit 4 Fun Fitness
http://worknotes.com/IL/Chicago/Fit4FunKidsFitness/NewsFlash4.stm

Fit Kids
http://www.fitkids.org/landing

Fitness and Nutrition
https://www.familyeducation.com/kids/fitness-nutrition

Fitness Routines for Reluctant Kids
https://www.verywell.com/kids-fitness-for-the-reluctant-child-1257091

Food a fact of life
http://www.foodafactoflife.org.uk/index.aspx

How much physical activity do children need?
https://www.cdc.gov/physicalactivity/basics/children/index.htm

International Youth Fitness Association IYCA
http://iyca.org/



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Jump Bunch
http://jumpbunch.com/

Kids Fitness
http://www.superhealthykids.com/category/kid-fitness/

The Kids-N-Fitness
http://kidsnfitness.com/

Motivating Kids to Get Fit
http://www.pbs.org/parents/food-and-fitness/sport-and-fitness/motivating-kids-to-get-fit/

National Institute for Fitness and Sport
http://www.nifs.org

Native American Fitness Council
http://www.nativeamericanfitnesscouncil.com

Operation Fit Kids
https://www.acefitness.org/acefit/operation-fit-kids/

The President's Council on Physical Fitness and Sports
http://www.fitness.gov/

Presidential Youth Fitness Program
https://www.pyfp.org/

Sports Nutrition for Youth Athletes
http://www.ocfamily.com/archives/ocfamily_2004/ocfamily1004/in_shape_1004.html

Structuring Youth Fitness Programs
http://www.askthetrainer.com/dos-donts-youth-fitness-training-programs/

The Ultimate List of Physical Education Activities for Your Homeschool
http://www.homeschoolwithlove.com/2013/05/28/the-ultimate-list-of-physical-education-activities-for-your-homeschool/

Youth Fitness
http://www.healthline.com/health/youth-fitness-exercise-helps-children-excel-school

Youth Fitness Council
http://www.youthfitnesscouncil.com/

Youth Health & Fitness Foundation
http://yhffoundation.org/

Youth Pro Fitness and Nutrition YoPro
http://www.youthprofitness.com/



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Wild Ideas
http://www.wildideas.net/




World Life Expectancy
http://www.worldlifeexpectancy.com/




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