Family Fitness: Getting Physical with the Kids
Parents think their children get plenty of exercise, but it's not necessarily so. For the most part, the fitness boom has not included our nation's youngsters.
Not exercising enough can prevent children from achieving their academic potential. "Like adults, children benefit from taking a physical break from the pressures of mental activity. Children who have good overall fitness tend to have improved mental alertness and do better in school,"says Bob Glover, adviser to the American Running and Fitness Association in Bethesda, Maryland, and co-author of The Family Fitness Handbook. "The reverse may be true for unfit children; sedentary behavior may cause or contribute to poor academic performance."
Sadly, physical education is not a priority in our schools. Only four states require that students receive a specific amount of physical-education training between kindergarten and 12th grade. Almost half the states require only one year of physical education during high school.
The Health Risks
American youngsters are paying the price for not being more active. Nearly 40% of children ages 5 to 8 exhibit at least one coronary risk factor, such as obesity, high blood pressure, high cholesterol or diabetes. Between 15% and 24% have too much fat in their blood, and 19% to 24% carry too much body fat.
Children have four opportunities for exercise: free play, physical-education classes at school, community-sponsored after-school and summer programs and family activity. Glover says parents need to increase their children's fitness experiences in each of these areas.
Encouraging Family Exercise
More often than not, children are at home snacking in front of a TV set while their parents are playing tennis or fitness walking. Glover stresses that parents need to find ways to include children in their fitness activities.
He offers these tips for starting a family exercise program and making it work.
- Tailor the program to your children's ages. If you have a 4-year-old, play games a child that age likes to play.
- Make getting in shape a family commitment. Schedule time during the week to exercise together. Plan a day of family exercise a few times a month. Choose activities in which all family members can participate, such as bicycle rides, walks or hikes.
- If family members are of vastly different ages and of varying fitness levels, exercise at a level most comfortable for the slowest, least-fit person.
- Plan a family fitness vacation once a year. The best way to sightsee is on foot or bike," Glover says. Vacation options include hiking a backwoods trail, canoeing and cross-country skiing. When visiting a city, walk instead of riding in taxis and climb stairs to the top of the highest building.
- Join a family oriented fitness club or the YMCA. Choose a facility that offers activities family members can do together.
- Unless you and your children are evenly matched, fitness activities shouldn't involve adult-child competition. It's better to just exercise together. For example, instead of playing a tennis match with your son or daughter, see how long the two of you can keep a volley going. Stretch together before going on a run. Have a young child push a scooter or ride a bike while you run or walk on a trail. Participate in charity fun runs or bike- or walk-a-thons together.
Above all, "Use your imagination. Look for a variety of ways to involve your children in your fitness routine," Glover says.
