EVERYTHING
FOR YOUR FAMILY
KID
QUIPS
During last July’s 5.8 earthquake, 3-year-old Bronwyn told her 1-year-old sister, “We’re going for a wiggle.” READ MORE
Kids' Health
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Regular exercise is one of the key ingredients to good health, both physically and mentally. Here are some ways to get and keep your family active – and to have a little fun. [1] Share the fun. Involving friends and family allows you to motivate each other and makes activities more interesting. Don’t forget about walking the dog – pets need to keep fit, too! [2] Work fitness into routine chores. Park in a distant spot. Use stairs instead of an elevator or escalator. At home, working on the yard or garden is a great way to enjoy the outdoors. [3] Increase the number of steps taken. Studies conducted on pedometers show that a target of 5,000-10,000 steps per day can increase overall fitness. Pedometers are relatively inexpensive and attach to clothing. Children often enjoy watching the numbers go up with increased activity. [4] Turn off the TV and go outside. Limit media (TV, computer, DVD) to less than two hours a day. [5] Simple equipment = maximum fun. Children are naturally creative when it comes to play. An assortment of inexpensive balls or ropes can encourage fun activity. [6] Encourage free play. While structured activities have a crucial role in fitness, many children do not get appropriate unstructured, child-directed free play with peers. The American Academy of Pediatrics has called for increased dedication to free play to encourage life-long healthy habits. [7] Mix it up. Alternating activities reduces the risk of boredom and injury. Play tag one day, swim the next. [8] Start slow and gradually increase the amount, time and intensity of exercise. Gradually start a fitness program with short periods three to four times a week. Too much exercise and increasing a fitness program too quickly may spell a premature end. Work up to a goal of 60 minutes a day, most if not all days of the week. [9] If at first you don’t succeed, try, try and try again. Developing healthy fitness habits can be tough. Don’t be discouraged by past “failures.” Keep a positive attitude and don’t give up. [10] Find a role model. Ask friends, neighbors or schoolmates who regularly exercise for guidance and motivation. Parents are a role model for their children, and kids are more likely to be active if parents practice healthy habits. [11] Eat the right stuff before and after exercise. Bagels, peanut butter and pastas contain long-acting sugars that are good pre-activity meals. After exercise, healthy quick-acting fruit-based sugars are beneficial, while chocolate milk helps muscle recovery. Avoid sugar-filled beverages after play or exercise. [12] Don’t be afraid to get medical advice. If you have concerns about your child’s health or ability to increase fitness, contact your medical provider. Sports medicine physicians have particular training and interest in helping people with fitness questions and designing fitness programs. [13] Dance is exercise! If your children like music, turn on their favorite tunes and watch them dance. Don’t be afraid to join in – even if you have two left feet! [14] Stretching. Don’t forget to stretch. This is especially important for growing children and adolescents. Stretching is best done after exercise when the muscles are already warm. [15] Weight training can be a real confidence booster. An appropriately designed and supervised weight training program can build strength, lead to weight loss and serve as a good option for overweight children. Dr. Chris Koutures is a pediatrician and sports medicine specialist at Children’s Hospital of Orange County (CHOC). To find a CHOC physician, or to learn more about the hospital’s services and programs, visit choc.org. |
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