Exercise to children means playing.  Kids exercise when they are at recess, riding bikes, playing tag or in gym class at school, soccer practice or dance class.  Children who are active will:

♥ have stronger muscles and bones

♥ have a leaner body because exercise helps to control body fat

♥ be less likely to become overweight

♥ decrease the risk of developing type 2 diabetes

♥ possibly lower blood pressure and blood cholesterol levels

♥ have a better outlook on life

♥ sleep better

♥ be better able to handle the physical and emotional challenges of a typical day

Parents need to ensure that their children are getting enough exercise.  The 2005 Dietary Guidelines, developed by the U.S. Department of Agriculture and the Department of Health and Human Services, recommends that all children 2 years and older should get 60 minutes of moderate to vigorous exercise on most, preferably all, days of the week. 

There are three elements of fitness - endurance, strength and flexibility.  Encourage your kids to do a variety of activities so that they can work on all three elements.

Endurance is developed form regularly engaging in aerobic activity.  During aerobic exercise, the heart beats faster and you breathe harder.  Regular aerobic activity can strengthen the heart.  Some examples of aerobic activities include: playing tag or dodge ball, basketball, bicycling, ice or in-line skating, soccer, swimming, tennis, walking, jogging or running.

Improving strength doesn’t necessarily require lifting weights.  Crossing the monkey bars, push-ups, stomach crunches, pull-ups, climbing, doing handstands or wrestling are all activities that can help a child tone and strengthen muscles.

Stretching exercises, such as reaching, bending, or practicing a split will help improve flexibility.  Flexibility allows the muscles and joints to bend and move easily through their full range of motion.

Combining regular physical activity with a healthy diet is the key to a heart healthy lifestyle.  By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.  Here are some tips for raising a fit and hearth healthy kid:

• Help you child participate in a variety of activities that are right for their age.
  
• Establish a regular schedule for physical activity.
  
• Limit the amount of time spent in sedentary activities, e.g. watching TV or playing video games.  The American Academy of Pediatrics recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.
  
• Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
  
• Be a positive role mode for your family by embracing a healthier lifestyle yourself.
  
• Keep it fun, so you can count on your child to come back for more!

Central Baptist Hospital’s Community Education and Fitness Express Fitness and Wellness Center have programs and services available to help you and your family develop a fit and heart healthy lifestyle.  For more information call 859-260-6457.