Children’s Fitness: Helping Your Child Stay Active
These days it's probably more common to find a remote, keyboard or video game controller in the hands of a child at play than a ball, glove or earthworm. And because physical activity is so important during the formative years of children's lives, it's crucial to ensure they're getting the exercise they need. Use the Children's Fitness Web Guide to get insight into childhood exercise and tips for getting kids off the couch and into the yard.
Expand All Guide SectionsExercises for Kids
The amount of exercise a child requires is largely dependent upon age, and balance must be struck, because just as too little exercise can be unhealthy for a child, so can too much. Use the following sites for an overview of exercises for kids, and get advice on the optimum amount of exercise for your child and tips for safe exercise practices.
Insights for Exercises for Kids
- If you're wondering whether your state has any physical fitness programs, check with your Department of Health. USA.gov has a complete list of state links to get you started.
- The findingDulcinea Fitness Web Guide has additional fitness Web sites, with sections that focus on nutrition and exercise activities such as strength training and yoga.
- If your child has any physical limitations, such as asthma or other disabilities, be sure to check with your child’s doctor to find the type and amount of exercise that would be suitable for him or her.
Top Sites for Exercises for Kids
For an introduction to exercises for kids …
American Heart Association
makes a scientific case for the importance of exercise for children. Look for tips for motivating children and find links to additional AHA sources on exercise and child health.
President's Council on Physical Fitness and Sports
provides a 36-page PDF guide for kids ages 6–17 that explains the basics of physical fitness. The workout program places emphasis on flexibility, aerobic activity and muscular strength.
For age-appropriate exercises for kids …
KidsHealth
has a series of articles about fitness and children, starting with ages 2 and 3. Look for other articles such as “Fitness and Your 4- to 5-Year-Old,” “Fitness and Your 6- to 12-Year-Old” and “Fitness and Your 13- to 18-Year-Old.”
President's Council on Physical Fitness and Sports
presents "Kids in Action: Fitness for Children," a guide full of exercise suggestions for children from birth to age 5.
For exercise information written for kids …
KidsHealth
has an article for children explaining why fitness is cool. Look for a comparable article for teens.
For exercise safety and injury prevention …
KidsHealth
offers advice to parents for preventing injuries and taking sports safety precautions. Look for another article on compulsive exercise that describes what it is, why it’s bad, the warning signs and how to help.
Keepkidshealthy.com
is a site run by a Dallas pediatrician. Read an article explaining the importance of warming up before exercise to protect children from injury. Also take a quiz to find out if your child is exercising enough.
Fun Fitness for Kids
Chances are you'll have better luck getting your child moving if there's an element of fun to the activity. Use the sites below to create a plan of fun fitness for kids. Figure out what types of activities are the best fit, get advice on motivating children and find team sports.
Insights for Fun Fitness for Kids
- Children’s gyms provide an opportunity for your child to interact with other kids, learn new skills and play on age-appropriate sports equipment. To find a gym in your city, try checking an online directory such as YellowPages.com.
- For a more extensive list of sports Web sites, see the findingDulcinea Sports Web Guide.
- Although the recommendation for 60 minutes of activity a day can seem overwhelming, remember that it doesn’t have to be done all at once. According to the Weight-control Information Network, activities can be broken into five- and 10-minute blocks throughout the day.
- To find independent sports leagues for children near you, check your local newspaper’s sports section. Or type your town’s name and the kind of youth sport you’re looking for in your favorite search engine.
Top Sites for Fun Fitness for Kids
To help children select the right activities …
Centers for Disease Control and Prevention
presents "BAM! Body and Mind," a site that aims to teach kids how to make healthy life decisions. Explore activities to find what you might like best, or introduce kids to more than 30 activities with the Activity Cards.
Mayo Clinic
has an article that suggests sporting activities appropriate for children of all ages. Find organized sports and backyard activities arranged by age group.
Kidnetic.com
motivates children and teenagers to be healthy by encouraging healthy diet and exercise habits. Look for unique fitness activities, or test your abilities in front of the computer using the Fitness Challenge.
For ideas about exercise incentives …
Mayo Clinic
has an article called “Fitness for Kids: Getting your children off the couch.” Learn ways for parents to encourage children to be naturally active, rather than emphasizing exercise.
Way Cool Running
has a number of tips for parents to get their children involved in running. Find tips for distance, duration and training. Also learn how often a child should run, how to start and how to prevent injuries.
KidsHealth
has advice for parents whose children don’t like team sports. Explore the list of reasons why children may not want to participate, and discover ways to respond to those concerns.
For children's sports leagues …
Little League Online
is the official home of Little League baseball and softball. Use the site to find local leagues and access useful player, parent, coach, umpire, league official and media information.
Pop Warner
is the largest youth football and cheerleading organization in the country. Find a directory of leagues, news and articles, and a photo gallery.
U.S. Youth Soccer
is a nonprofit organization that works to foster the growth and development of children through the sport of soccer. Visit the site for information that caters to players, coaches, parents, referees and administrators.
Nutrition for Kids
Physical fitness is about more than just exercise—it’s about good nutrition. In today's fast-food environment, eating a healthy diet isn’t always easy. Visit the following Web sites for information on nutrition for kids.
Insights for Nutrition for Kids
- It may not be easy for you to tell whether your child is overweight; a body mass index (BMI) calculator for kids can help. Before taking any additional steps, though, discuss the matter with your child’s doctor.
- Don’t put your child on a diet “unless your health care provider tells you to. If children do not eat enough, they may not grow and learn as well as they should,” according to the Weight-control Information Network.
- Have a picky eater in your household? Don’t despair. Experts say that children may need to be served a food at least 10 times before they will actually eat it.
Top Sites for Nutrition for Kids
For general nutrition for kids …
AHealthyMe.com
is a site maintained by Blue Cross and Blue Shield of Massachusetts. Read up on nutrition issues as they apply to overweight and underweight children. Also learn how to work fiber into your child's diet, and how to make quick and healthy breakfasts, lunches and dinners.
Children’s Nutrition Research Center
of Baylor College of Medicine offers advice on a wide variety of topics, such as school lunches, fruits and vegetables, and picky eaters. Don’t miss the Healthy Eating Plan Calculator to ensure that children receive the proper amounts of fruit, vegetables, grains, milk, meats and oils each day.
Parents
offers a complete "Kid Nutrition" section full of ideas on how to raise healthy eaters. Find slideshows, recipes and articles devoted to helping your child eat better.
American Dietetic Association
is the largest organization of food and nutrition professionals in the United States. Use the links on the left to find fact sheets on nutrition, a series of brochures about nutrition and healthy lifestyles, and a recommended reading list.
For overweight children …
Weight-control Information Network
offers general suggestions for improving the fitness of an overweight child, such as encouraging healthy eating and activity habits, being supportive and discouraging sedentary pursuits.
Fitness for Children With Special Needs
Children with disabilities face unique challenges, but in many instances they can still participate in physical activities. Use the sites below to find fitness information for children with special needs, exercises, suggestions on adapting activities for your child with special needs and emotional support.
Insights for Fitness for Children With Special Needs
- Check with a physician before starting any exercise routine with your child to be sure you're aware of any risks your child faces and to get familiar with proper safety precautions.
- Having a hard time finding the information you need about exercise for someone with a physical disability? Try using the phrase "adaptive physical fitness" in your favorite search engine.
- A 2005 documentary entitled "Murderball" introduced an international sport described as wheelchair rugby. The athletes push the boundaries of athletic competition, and the trailer alone inspires.
Top Sites for Fitness for Children With Special Needs
Exercises and activities for kids with disabilities …
Centers for Disease Control and Prevention
presents "BAM! Body and Mind," a site that encourages kids to be more active. Look for advice about staying active when there’s a disability involved, and find stories about athletic achievement. Another page discusses exercising when kids have asthma.
The Alliance for Technology Access
describes a variety of activities and settings that can be adapted for children of all physical ability levels, including dance and movement, playgrounds and bicycles.
For activity programs …
Special Olympics
offers sports and athletic information for people with intellectual disabilities. Read about their Young Athletes program, designed to help get children as young as two years old be physically active. Use the Young Athletes Activity Guide to find activities, complete with illustrations, demonstration videos and tips.
For support resources …
National Center on Physical Activity and Disability
(NCPAD) discusses the benefits of physical activity for children with disabilities, as well as the fears and obstacles that come with trying to be physically active.
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