How “Fit” Are Your Kids?
What countries do you think have the fittest kids? If you think it is America, you are wrong.
In a recent study published in the British Journal of Sports Medicine, American kids finished near the bottom. The study showed that the fittest kids were from Africa and Central-Northern Europe, while the least fit were from South America. American kids ranked 47of 50 countries. Rather discouraging.
There are many different types of fitness. But, the most important type of fitness for good health is aerobic health. Aerobic health translates into how well you can exercise vigorously for a long time – like taking a brisk walk, running through your neighborhood or riding a bike.
Youth fitness is directly related to a child’s future health. Two studies conducted for 64 years found that children with low fitness levels were more likely to die prematurely.
So, how can we improve both our and our child’s level of fitness?
1. The Office for Disease Prevention and Health Promotion recommends 150 minutes weekly (20 minutes/day) for adults and 60 minutes daily for kids of moderate to vigorous exercise that uses the big muscles of the body — exercises like running, biking, swimming, or playing sports like basketball, soccer or hockey.
2. Make sure some of those workouts involve high intensity interval training (HIIT). HIIT involves exercising as hard as you can for a few minutes, then having a few minutes rest, and repeating a several times. It is hard and is something you will need to work up to. Chances are your kids will out do you on this one. But, that is ok – it makes it more fun for them.
3. Mix things up. Bike, dance, play soccer, go for a run, swim, play hide and seek, or capture the flag. Instead of having it feel like “work” make it feel like a game. It is more fun that way.
4. Make eating healthy “normal”. Talk to your older kids about how food is fuel and choosing the right food can make a difference in their athletic and academic performance (more on this in another article).
5. Ask your kids to join you in your workout. Having company will make your workout more enjoyable and it creates great “together” time.
6. Lead by example. Your kids are watching you. Have them see you make healthy choices.
Source: http://www.cnn.com/2016/10/13/health/united-states-children-aerobic-fitness/index.html