I’ve been practicing good physical fitness for about 30 years. That sounds like a long time, but I actually didn’t start to think about my health in this way until after I was married. I was relatively active as a youngster. I grew up next to a school and so had easy access to an area well suited for sports. Basketball, wiffle ball and kickball were daily occurrences while the weather cooperated.
But I didn’t really think about what was healthy, and as I entered my teen years, and socializing became a bigger part of my life, there were fewer basketball games and more card games, and I started to gain weight. I could sense my endurance diminishing in the rarer cases that I found myself needing to run, or participate in something active.
When I finally started to take my health more seriously, I had a lot of starts and stops. I did some research, set up a small gym for myself in the basement, and began teaching myself how to work out. It wasn’t easy. I know I slipped many times, telling myself I was too tired, or too busy. But I started to get into a routine. It was easier for me to work out in the evenings, so I got right to it when I got home at the end of my workday. I alternated cardio (back then we called it aerobics) workouts with strength training, spending 30-45 minutes a day. I started to see results. And I liked it. My arms were more defined, and I had abs! I slowly lost some weight and I felt great. I became addicted to the way I looked and felt.
My workouts have changed frequently over the years, sometimes more intense, sometimes less. Sometimes a greater focus on cardio, sometimes strength training, but I have always maintained a schedule and a routine. I might take a week off during the busy holiday season or when things are crazy at work, and I have changed my workouts to mornings now, but staying physically active is still a big, consistent part of my life.
One thing I’m certain of: It is much easier to stay in shape, than to get out of shape and have to get back in shape. So I frequently wonder, would things have been easier if I had started my journey to physical fitness earlier, as a child? And would the benefits have been greater?
Many of the ailments that plague adults, such as diabetes, high blood pressure, and obesity, have their roots in early childhood. By starting an exercise routine early, these maladies can often be avoided. So it seems to make sense that teaching kids about physical fitness at an early age is a great idea.
Children are the recipients of the same physical benefits as adults when it comes to both cardio and strength training exercise:
- Increased strength and endurance
- Increased flexibility
- Improved posture
- Increase metabolism
- Enhanced motor skills
In addition, there are numerous non-physical benefits that can be particularly helpful to children:
- Psychological well-being
- Improved sleep
- Setting, and working toward goals
- Improved self-esteem
So how can you, as a parent, get your kids on the right path? Kids naturally love to move and play, so encourage this whenever possible. If their screen time seems to be higher than usual on a particular day, head outside for a game of tag or hide and seek. If the weather is preventing you from going outside and you’re looking for some indoor inspiration, check out kids workouts on YouTube. With your smart tv you can display the workout on a big screen and the kids will feel like they’re attending a fun class. Here are some more suggestions to help you get started and stay on track.
- Make physical activity part of your daily routine, from the time kids can walk
- Engage in lots of active play time both indoors and outdoors
- Try lots of new activities and make it fun
- Let them know about the benefits of staying active and how they’re keeping their bodies healthy
- Make it part of a daily routine much like eating, brushing teeth, and sleeping
- Exercise with them and emphasize benefits like improved strength and endurance
As they get older, you can make physical activity more structured: Okay we’re going to work out now so our bodies stay strong and healthy! Kids as young as 6 or 7 can understand a routine and also benefit from more structured routines, like strength training. If you’re not sure how to start with something like this, find an online resource to be sure you’re doing it safely. In particular always:
- Consult with a doctor before beginning a strength training routine, especially if any medical conditions exist
- Warm up and stretch before exercising
- Use proper form
- Stay hydrated
- Be sure to take days off between strength training workouts
- Don’t forget to breathe!
No matter the age of your kids, you can still institute some healthier habits. If they’re a little older you may need to start slowly with small changes, or exploit an activity you know they already enjoy by offering to take them to the skate park or basketball court. Like most behaviors, a good role model is the best teacher, so let them see you being active and exercising even on days when you can’t convince them to join you. By building these good habits early, you’re helping them to be healthy and preventing undesired medical conditions like obesity, diabetes and high blood pressure. In addition you will likely see their confidence and self-esteem improve as they see the benefits of regular exercise. So what are you waiting for? Go grab your kids and get active!
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