People often picture children playing games, running around a park or bicycling to friend's houses. Yet, the reality is that many children don't get enough physical activity. Why? One understandable reason is because many parents are afraid to let their kids outside alone. Another reason is that parents allow their children to watch television or play computer games for long periods of time.

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 is a priority. So, before you launch an exercise program, consider the age, gender and interests of the child.

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.

Exercise Guidelines
Exercise for preschoolers should be referred to as "play." A healthy level of play requires regular participation in activities that increase energy expenditure above resting levels. Exercise for adolescents can include school physical education classes, sports, household chores and recreational time spent walking and bicycling.

The key is to keep things fun and interesting. Considering the short attention spans of most children, an exercise program that incorporates plenty of variety has a much better chance of succeeding than one that lacks creativity and pleasure.

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.

Next