Kid Fit

Our country's children have hit an all time low on the health and fitness scale. Here are some alarming statistics:

* Only about 65% of America's kids meet the minimum standards for the Presidential Physical Fitness Award. Only 10% actually qualify.

* One half of our kids have elevated cholesterol levels and over 65% have three or more risk factors for heart disease.

* Only 1/3 participate in daily physical activity.

* Over 70% consume diets that are dangerously high in fats, salt and sugar.

* Around 30% of our kids between 5 and 17 are obese.

Part of the decline in children's fitness is due to the cancellation of Physical Education in many schools. Poor nutrition is another major factor. Finally, kids spend too much sedentary time watching TV, playing video games and working on computers.

If schools don't provide adequate Physical Education for kids, then parents must take responsibilty. The same goes for nutrition. Eating right starts at home and parents shouldn't rely on the school system to teach their children about healthy eating.

The American College of Sports Medicine's guidelines for improving cardiorespiratory fitness for kids are similar to those for adults. The only real difference is choosing age appropriate activities. ACSM recommends 3-5 times per week, 20-60 minutes duration, at about 55%-90% maximal heart rate depending on the child's fitness level.

Resistance training is great for older kids. The National Strength and Conditioning Association suggests 1-3 sets, 6-15 repetitions for 2-3 days per week. It is recommened that kids start out with body weight exercises, then machines and finally free weights if desired. Kids should always be supervised during resistance training.

Flexibility is as important to kids as it is to adults. It is recommended that children do single joint static stretches versus complex ones which may be beyond the child's coordination level. Again, supervision is recommended to make sure they use correct body mechanics and stretching techniques.

Kid's fitness activities should be age appropriate according to their physical and cognitive development. Younger kids have only basic motor skills and like to explore and use their imagination. Running, skipping, galloping, hopping on one foot and basic ball skills work well with the younger ones. As kids get older they still exhibit a desire to play, but usually move towards games and sports. They are able to perform more complicated movements and play more complex games. They can do basic aerobic moves and can participate in a youth modified resistance program. Above all, kids fitness programs should be fun.

Kids of all ages should be encouraged to perform both play activities and structured exercise. Playing teaches kids to enjoy movement for it's own sake. Structured exercise makes sure they do the right type of activity to improve various fitness components.

Our kid's fitness deficiencies continue to spiral downward. While there are strong attempts by some to keep Physical Education in our schools, the decision makers don't seem to value our chidren's need for physical activity. Problems with diet usually originate at home. If the adults in the family eat junk food then it's likely the kids will do the same. Parents need to teach their children good eating habits and be a good role model by eating healthy themselves.

Parents should get their kids involved in any type of physical fitness activity they enjoy. Just get them up and moving. Our kids are our future and giving them a healthy start while growing up is one of the greatest gifts we can give them.

Dr. Lanny Schaffer is an Exercise Physiologist and The President of The International Fitness Academy. For more cutting edge fitness ideas for all ages go to http://www.aerobic-exercise-coach.com