If children aren't given opportunities to be physically active, they will become lazy and lethargic. Teaching them the importance of exercise, on the other hand, will give them a valuable tool for managing their health now and in the future.

Exercise Benefits
Children as young as age two should be encouraged to be physically active on a regular basis. Exercise helps build and maintain healthy bones, muscles and joints. It also has many other long-term benefits that children will appreciate when they get older. These benefits include:

• weight control
• lower blood pressure
• improved cardiovascular system
• improved psychological well-being
• greater self-esteem and confidence
• greater likelihood of being more active as adults
• enhanced physical appearance
• stronger sense of self-discipline

Starting an Exercise Program
Because children are anatomically, physiologically and psychologically immature, special care must be taken in designing an appropriate exercise program. Safety should be the priority. Preschoolers (age two to five) love to use their imaginations, so have fun acting out stories and incorporating movement as the child pretends to be an animal or visits a make-believe park.
Adolescents (age six to 12) are just beginning to be influenced by their friends, so it's a good idea to find exercises they can do with peers. Since competition is becoming important for this age group, enroll your adolescent in team sports to develop their appreciation of teamwork and good sportsmanship. As a parent, you are an important role model for your child. You set a good example when you engage in regular exercise. By being physically active together, the entire family will be more inclined to stick to a program.

Muscular/Skeletal Fitness
Preschoolers should have little focus on strength training. More emphasis should be placed on having fun and being active. Encourage simple movements using the large muscle groups such as walking, jogging, skipping or bicycling. Trips to the local playground are time well spent. Climbing builds upper and lower body strength; playing in a sandbox develops small motor skills; and swinging develops coordination. Adolescents should be encouraged to use the same simple movements as the younger kids. Other activities that build strength include playing ball, climbing trees, jumping rope and swimming.
If your adolescent is interested in more structured programs, he or she can do repetitive exercises with rubber tubing or lightweight free dumbbells (from one to 10 pounds). Each workout session should be 20 to 30 minutes long, allowing time for a warm-up at the beginning and for stretches at the end.
Your child should not work out more than two days per week and workouts should not be on consecutive days. Be sure the volume and intensity increase by no more than 10 percent a week. Ask a qualified fitness instructor for advice about proper exercise choices, as well as questions about form and technique.

Flexibility, Balance and Mobility
Children of all ages can benefit from exercises that focus on coordination, balance and mobility. Sports such as kick ball, T-ball, basketball, street hockey and soccer all develop motor skills. Remember to keep the activity fun and simple. Don't pressure kids to perform at unrealistic levels.
These activities can take place three times per week and should take place at least weekly. Remember to stretch the large muscle groups while the body is warm to increase flexibility, enhance mobility and help prevent injury.

Endurance and Stamina Building
Preschoolers can improve their endurance and stamina by engaging in cardiovascular activities such as walking, jogging, skipping, hopping, dancing and bicycling. You will have greater success in getting them to participate if you present the activity as a game. Pretend to be a rabbit or a race car, take your child on a scavenger hunt through the woods or act out a play that requires plenty of action. Adolescents can choose from a wider range of aerobic activities including skipping rope, tennis, basketball, in-line skating and soccer.
The child should be moving continuously for 20 to 30 minutes. If your child only moves for 10 minutes, that's OK too. The duration will get longer over time as the child's interest and skill level increases. Aim for at least three to five sessions per week. The child should start slowly and gradually build endurance to a comfortable level. Don't allow them to overexert themselves during the first five minutes of activity. Try to slow the child down gradually before ending an activity. This will help blood return from the working muscles to the heart and your child's body to return to its resting state. Consider purchasing an exercise video specifically made for children.

Special Precautions
Never have children weight train with heavy resistances. Their bones are not developed to a point where they should be subjected to heavy loads repetitively. Make sure your child is drinking plenty of fluids. Children tend to acclimate to heat very slowly and overexert themselves quickly. During vigorous activity, your child should drink every 15 to 20 minutes. Provide the protective equipment that is recommended for each sport.
Supervise children when they are engaged in activities that carry a risk of injury. For example, falling off monkey bars is a common cause of broken bones. Discourage your child from participating exclusively in one sport, which can lead to stress fractures. Variety is much better for a growing body. Preseason sports physicals are important for children over the age of five. Consult with your physician. Taking heart rates in healthy children is neither recommended nor necessary. According to the American Heart Association, the heart rate of a healthy child is approximately 200 beats per minute