In spite of all the running and playing they do, many children do not get enough exercise, says Donna K. Donald, an Iowa State University Extension family life specialist. “Today’s children are growing up in a visually oriented, high-tech society with too much observation and not enough participation in physical activities.”
But it’s not too late to get these kids on the road to physical fitness. Adults can play an important role in helping their children become fit, Mrs. Donald said. “A good start is to understand what it means for children to be physically fit.”
Children are physically fit when they can
· Walk, run, bike ride, swim and do similar activities for
reasonable periods of time without becoming short of
breath. This is cardiovascular endurance.
· Use large muscle groups, the ones needed for activities like walking, running, bike riding and swimming, for long periods of time without tiring. This is muscular endurance.
· Use the muscles in their upper body easily to pull themselves up in activities like climbing. This is muscular strength.
· Demonstrate flexibility in their body movements. This is flexibility.
· Maintain a healthy ratio of muscle to body fat through diet and exercise. This is body composition.
Wellness experts say these physical fitness components can be achieved by practicing the FIT Principle, which stands for frequency, intensity and time. Frequency refers to 30 or more minutes of moderate physical activity most days. Intensity means putting forth energy so the heart rate reaches 60 to 80 percent of its maximum rate. Time means keeping the activity going for as long as possible, ideally 20 to 30 minutes.
Parents can start by helping their children master simple activities and work up to activities that are more complex, Mrs. Donald said. Motor skills are learned in three steps. First, the child receives the information. Second, the child processes or interprets the information, and third, the child uses the right muscles for a response. The child needs to clearly visualize and understand the task. Parents can offer the child an experience at the simplest task of the sequence first, and then move to more difficult tasks.
“Practice does not always make perfect,” Mrs. Donald continued. “A child must be developmentally ready to take on a physical fitness challenge.”
He or she must be ready in terms of intellect, physical maturation and attitude, Mrs. Donald said. There usually is a gap between the age at which a child can perform a fitness task and the age at which he or she can do the task well. Adults must be involved in helping a child practice a skill while providing appropriate feedback.
“Success builds more success,” Mrs. Donald said. “Provide activities that your child can master. It is also important to keep a balance between activities your child can do and those that are physically challenging.”
Parents can provide a sampling of activities to round out their children’s physical, social and mental development, Mrs. Donald said. A self-motivated child may be more suited for individual sports like running and swimming. A more low-key child may enjoy golf or recreational soccer. Any competition should be kept low-key and fun. In general, intense competition in sports should not begin until adolescence.
“Most of all, be a positive role model and have fun together,” Mrs. Donald said. “Play with but do not compete with your child. Praise your child for the positive aspects of his or her performance, not the score. Do not use your child’s involvement in a sports program to relive your own athletic past or to fulfill unmet goals. Instead, use sports as a way to teach your child about limits and strengths, goal setting and the importance of physical fitness activities for relaxation.”
Publications on these and other topics are available from Extension’s Online Store, https://www.extension.iastate.edu/store/.