Fitness
Basketball is a fun, challeng- ing exercise that provides a good physical workout
why not have a jump rope get-together? Everyone will have a good time.
6. Stair Climbing Stair climbing is a total-body workout that uses all your leg muscles, and makes your heart work hard, too. Walk or run up a flight of stairs. Pace yourself by listening to different types of music, and alternate climbing quickly and slowly, depending on the beat. Instead of taking the elevator, use the stairs. Whether you walk up or down the stairs, you will increase flex- ibility. You can pace yourself by increas- ing the amount of stairs you climb and by reducing the rest intervals. Whenever you need a quick burst of energy, look for a flight of stairs — or even monkey bars.
7. Bike Riding Riding a bike helps strengthen the heart, lungs and lower body, resulting in overall
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fitness. This fun form of exercise offers freedom and fresh air, and kids can bike- ride throughout all the seasons as long as they dress appropriately (including wearing a helmet), the streets are safe and well lit, and they are close to home. Children should always be aware of what’s going on around them and should not be distracted by phones or music. Kids can pick up their pace when they are in a park or at school. If you don’t own a bike, try buying
a used one either at a garage sale or through an ad in a local newspaper. The bike should be the right size for the rider and in good repair. A seated child should be able to touch the ground with both feet. Older kids and teens can use stationary bikes to help get into shape during a favor- ite TV program or while listening to music.
8. Basketball Basketball is a fun, challenging exercise that provides a good physical workout. It’s important to have a proper warm-up and cool-down when playing, as so many mus- cles are used for running back and forth, twisting and turning, and jumping for goals. Basketball provides a chance for competi- tion, if desired. A child may enjoy practicing with kids who don’t know him well and may not judge him as his peers would. As your kids develop physically, encour-
age them to try a new sport, as a growth spurt may make it easier or more fun. Most children and teens are open to learning new sports. Even kids who are uncomfort- able with their athletic abilities may feel better with practice and repetition.
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