Our country's children have hit an all time low on the health and fitness scale. Here are some alarming statistics:
* Only about 65% of America's kids meet the minimum standards for the
Presidential Physical Fitness Award. Only 10% actually qualify.
* One half of our kids have elevated cholesterol levels and over 65% have three or more risk factors for heart disease.
* Only 1/3 participate in daily physical activity.
* Over 70% consume diets that are dangerously high in fats, salt and sugar.
* Around 30% of our kids between 5 and 17 are obese.
Part of the decline in children's fitness is due to the
cancellation of Physical Education in many schools. Poor nutrition is
another major factor. Finally, kids spend too much sedentary time
watching TV, playing video games and working on computers.
If schools don't provide adequate Physical Education for kids,
then parents must take responsibilty. The same goes for nutrition.
Eating right starts at home and parents shouldn't rely on the school
system to teach their children about healthy eating.
The American College of Sports Medicine's guidelines for improving
cardiorespiratory fitness for kids are similar to those for adults. The
only real difference is choosing age appropriate activities. ACSM
recommends 3-5 times per week, 20-60 minutes duration, at about 55%-90%
maximal heart rate depending on the child's fitness level.
Resistance training is great for older kids. The National Strength
and Conditioning Association suggests 1-3 sets, 6-15 repetitions for
2-3 days per week. It is recommened that kids start out with body
weight exercises, then machines and finally free weights if desired.
Kids should always be supervised during resistance training.
Flexibility is as important to kids as it is to adults. It is
recommended that children do single joint static stretches versus
complex ones which may be beyond the child's coordination level. Again,
supervision is recommended to make sure they use correct body mechanics
and stretching techniques.
Kid's fitness activities should be age appropriate according to
their physical and cognitive development. Younger kids have only basic
motor skills and like to explore and use their imagination. Running,
skipping, galloping, hopping on one foot and basic ball skills work
well with the younger ones. As kids get older they still exhibit a
desire to play, but usually move towards games and sports. They are
able to perform more complicated movements and play more complex games.
They can do basic aerobic moves and can participate in a youth modified
resistance program. Above all, kids fitness programs should be fun.
Kids of all ages should be encouraged to perform both play
activities and structured exercise. Playing teaches kids to enjoy
movement for it's own sake. Structured exercise makes sure they do the
right type of activity to improve various fitness components.
Our kid's fitness deficiencies continue to spiral downward. While
there are strong attempts by some to keep Physical Education in our
schools, the decision makers don't seem to value our chidren's need for
physical activity. Problems with diet usually originate at home. If the
adults in the family eat junk food then it's likely the kids will do
the same. Parents need to teach their children good eating habits and
be a good role model by eating healthy themselves.
Parents should get their kids involved in any type of physical
fitness activity they enjoy. Just get them up and moving. Our kids are
our future and giving them a healthy start while growing up is one of
the greatest gifts we can give them.
Dr. Lanny Schaffer is an Exercise Physiologist and The President of The
International Fitness Academy. For more cutting edge fitness ideas for
all ages go to http://www.aerobic-exercise-coach.com
