Keeping Our Kids Fit
America is struggling with an obesity problem and even our kids are being affected by the obesity epidemic. How do we help our kids to be fit?
It is a natural thing for kids to run around and play. Kids when given the opportunity will participate in sports, run, ride bikes and skate all activities that will give them the exercise they need to stay fit. Exercise is not the only thing kids need in order to stay fit. They also need proper nutrition, adequate sleep and safe lifestyles. Parents can do many things to encourage their kids to stay fit during childhood and to instill healthy habits for a lifetime of making good fitness choices.
There are many ways our kids can get fit through exercise. They can participate in team sports such as baseball, football, soccer and tennis or they can do individual sports such as ice skating, dancing, and cycling. Children need to learn to follow rules and have proper form and posture while playing as well as to wear protective gear in order to stay safe and avoid injuries. Kids can learn at an early age the value of cross training if sports will be something they want to continue, as they get older. Cross training involves doing more than one type of exercise or sport in order to get an overall body workout. Cross training such as combining swimming with basketball, cycling or running will give the young athlete a good cardiovascular fitness workout. Beginning at age 14 kids can learn resistance and weight training by learning how to safely lift weights under expert supervision.
To be fit kids need to give their growing bodies the fuel needed for growth and cell repair by eating nutritious foods from all food groups. Kids need fresh fruits and vegetables, whole grains, calcium sources for their growing bones and teeth. They need foods that will give them the vitamins and minerals that they need to build healthy bodies. Kids also need healthy sources of protein from fish, poultry, and eggs and lean meats. Your child’s doctor or a nutritionist or registered dietician can help with meal planning to ensure that your growing child receives all the nutrition needed to get fit and stay that way.
Children also need adequate amounts of sleep in order to get fit. The amount of sleep they need varies by age. A newborn from age birth through 4 weeks of age needs between 15 to 18 hours of sleep each day. By the time that newborn reaches age 6 weeks they will start to get into more of a regular sleeping pattern and require any where from 14 to 15 hours of sleep each day. When a baby reaches 3 to 4 months of age they are spending two-thirds of the night sleeping and taking 3 daytime naps. Between 4 and 12 months of age approximately 14 to 15 hours of sleep is usually the case. When the child is between the ages of 1 and 3 they will require 12 to 14 hours of sleep each day and from age 3 to 6 they will require from 10 to 12 hours of sleep each day. Children ages 7 through 12 need between 10 and 11 hours of sleep and children from age 12 to 18 need between 8 and 9 1/2 hours of sleep.
To stay fit kids also need healthy and safe environments to grow up in. Healthy and safe environments away from second-hand smoke, violence, drug-use and sexual promiscuity that may bring health risks to their bodies. It is the parent’s responsibility to provide a safe and healthy environment for their children.
