How to Raise a Fit Child: From Preschool to Teens

It is no question that kids of all ages love to play and be active! Choosing to play tag with a group of friends, swing from the monkey bars, or even kick around a soccer ball is all part of a healthy lifestyle that may lead to a lifetime of exercising. Studies show that young children who are encouraged to participate in such activities in their early years are more likely to continue those healthy habits into adulthood.

To prevent a decrease in a child's activity level, encourage exercise on a daily basis and have him choose an activity that he'll enjoy. Playing fun games or sports will increase a child's willingness to exercise.

• Exercise causes the brain to release chemicals called endorphins, which naturally make us feel happy and healthy.

• Children with active lifestyles tend to excel in sports.

• Physically active kids tend to be academically motivated, alert, and successful.

• Healthy children have high self-esteem.

Healthy eating habits and an exercise routine are fundamental parts of a child's development. Lead by example; your child will be more likely to exercise if YOU exercise. Here are some ideas to encourage your child to engage in a fitness routine:

1. Give Plenty of Opportunity To Be Active:

Make sure your child has easy access to exercise. Consider purchasing a piece of gym equipment or fitness DVD. Another option is to take your child to a playground or sign him/her up for a sport.

2. Focus on Fun:

Pick activities that your child enjoys, like bicycle riding, swimming, rollerblading, or playing a sport. The goal is for your child to enjoy the activity so much that she don't even realize she is exercising!

3. Pour on the Praise:

Kids love to be praised. A simple high-five or "way to go" encourages children to continue the activity.

The best way for kids to get physical activity is by incorporating it into their daily routine. Toddlers to teens need at least 60 minutes on most days of the week. This can include free play at home, active time at school, and participation in classes or organized sports. For best results, establish a list of physical activities that your child can enjoy with minimal stress.

Preschoolers: Preschoolers need play and exercise to help them continue to develop important motor skills. Activities such as, kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses are all great activities that build fundamental skills.

School-age: Limit the amount of time children spend watching TV and playing computer games. Parents should help children find fun outdoor and indoor activities all year round. Some outdoor activities range from traditional sports like baseball and tennis to swimming, biking, hiking, and walking. Indoor activities include basketball, dancing, running on a treadmill, or playing an active video game.

Teenagers: Teens have many choices when it comes to being active -- from school sports to after-school interests, such as yoga, gymnastics or skateboarding. It is important to remember that physical activity must be planned in advance to fit in a busy schedule. Encourage your teen to participate in activities with their peers; it's enjoyable and healthy for their body, mind and spirit.

Exercise + Healthy Eating Habits = A Fit Kid

Many studies show young children who practice a healthy lifestyle continue those habits well into adulthood. Parents must educate their children on why a healthy diet and exercise go hand in hand. Eating well-balanced meals during the day will fuel your children's workouts. Post workout, children need to eat a combination of complex carbohydrates and lean protein to replenish their bodies and feed their muscles!

Some Healthy Post-Workout Snacks:

* 1 Tbsp peanut butter with a banana
* 6 ounce container of non-fat yogurt with 10 almonds
* 1 fat-free cheese stick and an apple
* 5 whole wheat crackers with 2 ounces of lean turkey lunch meat
* 1 cup of fortified, high fiber cereal with ½ cup skim milk

Remember, calcium and protein are vital to a child's bone stability, muscle growth and strength. The right exercises combined with the right foods are a perfect fit for you and your child. By providing a well-balanced eating plan and exercise regimen, your child will be on her way to a healthy lifestyle for years to come.

 

 

 

Follow Joanna Dolgoff, M.D. on Twitter: www.twitter.com/joannadolgoffmd

Comments

[VanessaFas]

01:44 PM on 12/01/2010

In order to raise healthy children, you need to have been raised healthy. Or else there's a huge learning curve. I was fed pretty healthy as a child, but never taught anything about nutrition. At 25, I found myself a young mother without information. So I read everything I could get my hands on, and feel smart about food and general nutrition. No junk food in my house, except for the chips and sodas on birthdays. Homemade everything, fresh ingredients, family recipes. No fast food, no fried foods at home. And two healthy, lean kids.

[KLMwrites]

09:02 PM on 11/29/2010

Turn off the tv. Stop buying prepackaged crappy food. It really is that simple.
http://www.returntoworkmom.com/

[AMERIKA]

12:36 PM on 11/29/2010

My wife and I raised 4 kids. Their ages are currently 14, 17, 20 and 22. In order of age, they are a swimmer/runner, soccer player/runner, runner/triathlete, and a soccer player/runner. When we go out with our kids, it is clear that they are among the healthiest kids around. The two older boys particpate(d) in college athletics - my 20 year old is a sub 4 minute miler. My older boy played four years of college soccer. At home, while not vegetarians, we eat lean meat and lots of fruits and vegetables. Our kids do not snack on junk food. Nor do we.

When our kid were little, we encouraged them to participate in the sport of the season. We enrolled them and I coached to make sure that their experience was more about fun than about winning. As they got older, we allowed them to choose which sport they spend more of their time in.

As parents we always went to every event they participated in, and when the sport was over, rather than talk about the result, we asked them what they wanted to eat.

As parents, we ourselves maintain an active lifestyle setting a good example for our kids. this is probably the best advice I can give.

[onionboy]

12:20 PM on 11/29/2010

If you want your kids to be active, the very best thing you can do is to be active yourself.

[willclower]

09:52 AM on 11/29/2010

I do like this article, with the exception of the advice to eat low fat foods. It's so silly. Who on this planet -- except us, the fat people -- eat modified food products? Just eat real food, and eat it in control. That's what WE did when WE were healthy.

Otherwise, the advice to get out and play, and focus on fun is wonderful.