Is Your Kids Fitness 
Providing All It Can?

Kids Fitness - what does that mean to you?

  1. Does your child participate in some level of physical activity for30 to 60 minutes per day?
  2. Are you concerned that your child is spending too much timeplaying video games, watching TV or surfing the Internet?

(You can also run those same questions by yourself to examine the example that you're setting for your children and how that impacts their fitness.)

Also check this to ensure you are covering some of the essentials:

5 Components of Physical Fitness

Be a Good Role Model

Limit the amount of time that the family watches TV - set up a time limit of 30 minutes a day. Create a kids fitness model that your children can build their life against. If you model a healthy lifestyle that exemplifies exercise and eating healthy you will give them the foundation that they need to build from. They are going to copy the things we do so make your examples the best they can be.

Important Reminders

To get your kids pointed in the right direction with a regular kids' fitness program will take time so be patient. Get the whole family involved. I took my three girls out one day to play football. They kicked and screamed because I made them turn the TV off. After an hour of passing the ball around, jeering each other and laughing our butts off they had a great time. They all said it was the best day that they could remember.
Remember that your kids won't take on their own kid fitness alone so make regular exercise and healthy eating habits a regular part of your family's lifestyle. Don't forget to make sure your kids are drinking plenty of water before and after any physical activity.

Kids need physical activity to build strength, coordination, confidence, and to lay the groundwork for a healthy lifestyle. They're also gaining more control over how active they are.
School-age kids should have many opportunities to participate in a variety of activities, sports, and games that fit for their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right. Most kids won't mind a daily dose of fitness as long as it's fun.

The National Association for Sports and Physical Education recommends that school-age kids:

  • get 1 hour or more of moderate and vigorous physical activity on most or all days
  • also participate in several bouts of physical activity of 15 minutes or more each day
  • avoid periods of inactivity of 2 hours or more (Is your kid in their room on some video killing spree yelling at their friends via the on-line connection?)

Some Basic Guidelines for your Kids Fitness

Warming Up

If your kids are participating in an organized sport they will perform warm up activity in order to prevent injury. This should include at minimum five minutes of light activity, such as walking, running in place, shadow boxing, calisthenics and stretching (static and active). 
To prevent injury, it is important for your child to warm up before exercising. This should include about five minutes of light activity, such as walking, calisthenics (jumping jacks, bending, knee lifts), and stretching.


After warming up, your child should perform fifteen to forty 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. 
You should also 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, especially if you have to walk out of your way to find the stairs.
  • Parking your car at the end of the parking lot and walking to the entrance of the mall or grocery store.
  • Chores, such as doing yardwork or housework.
  • Family exercise: go for routine family walks or bike rides in the neighborhood or local park.

The Importance of Cooling Down in Kids Fitness

To prevent injury, it is also important for your child to cool down after exercising. Like the warm up, this should include about five minutes of light activity, such as walking, calisthenics (jumping jacks, bending, knee lifts), and stretching.

Other Beneficial Links

Return to My Kids Best Fitness and Nutrition from Kids Fitness