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Kids Zone Kids Workouts IG Muscle > Kids Workouts > Fitness Tips for Kids
Fitness Tips for Kids
Help keep your kids fit and healthy
Warming Up
To prevent injury, your child should warm up before exercising. This should include about five minutes of light activity, such as walking, calisthenics (jumping jacks, bending, knee lifts), and stretching.
Exercising
After warming up, your child should perform 15 to 40 minutes of a regular exercise each day. This can include fast walking, jogging, biking, roller blading, running, swimming, jumping rope or group activities, such as playing soccer, hockey, volleyball, baseball, basketball, or football.
Encourage regular physical activity as part of your child's regular daily routine. This can include:
Walking or riding your bike instead of driving for short distances.
Taking a walk with a friend or walk the family dog each afternoon.
Using stairs instead of escalators or elevators.
Parking your car at the end of the parking lot and walking to a store's entrance.
Chores, such as yardwork or housework.
Family exercise: go for routine family walks or bike rides in the neighborhood or local park.
Cooling down
To prevent injury, cool down after exercising. This should include about five minutes of light activity, such as walking, calisthenics (jumping jacks, bending, knee lifts), and stretching.
Strength training
If supervised by a well trained and certified instructor, strength training can be an important part of your child's fitness routine and can lead to an increase in muscle mass. Since muscle burns more calories than fat, by increasing your child's muscle mass, it can make it easier for him to lose weight and/or maintain a healthy weight.
However, children should avoid weight lifting, power lifting, and body building, as well as the repetitive use of maximal amounts of weight in strength training programs, until they are around age 15.
Strength training exercises can include:
Sit-ups
Crunches
Leg lifts
Pushups
Pull-ups
Lunges
Knee bends
Heel raises
Arm curls with free weights
Other exercises that involve lifting weights, either free weights or by using weight machines.
Source: KeepKidsHealthy.com
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