Fitness
* Swimming * Jumping rope
* Obstacle courses designed at home or at school, inside or outside
* Hopscotch * Tug of war * Monkey bars * Climbing trees * Organized sports
Exercises for Adolescents
* Walking/running * Riding a bike * Swimming * Jumping rope * Squat variations * Lunge variations walking or stationary
* Push-ups/pull-ups, variations with or without assistance
* Plank variations * Burpee variations
* Organized sports You and your kids should agree on ac-
tivities that are enjoyable for everyone to meet the daily total of 60 minutes or more of moderate-to-vigorous exercise. Since any time adds to the total, examine your current daily schedule to see where your family could fit 10 to 15 more minutes of physical activity, set goals and record your accomplishments. For example, a school-aged child may spend 10 minutes playing hopscotch at recess, 20 minutes playing tag after school, and 45 minutes at soccer practice, which easily exceeds the recommendations. Similarly, an adolescent may spend 30
minutes doing strength training before school and also have an hour-long gym class where only 30 minutes are moder- ate-to-vigorous exercise. This also meets the 60-minute recommendation. The amount of time in each activity depends
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Riding a bike is a great exercise for almost every age-group
on the child and family, but the exercises and amount of time in each activity should be varied throughout the week. Children who have not participated in
any exercise are beginners and require more time and attention for teaching and injury prevention. As kids become more familiar with an activity, have spent significant time performing a certain activity or display heightened interest in and commitment to a particular activity, they may be considered moderate or ad- vanced. At this point, they may be ready for competitive participation. However, they should continue to try various activi- ties throughout childhood to gain maximal benefits of strength, balance, coordination, agility and endurance. For a quick review of the guidelines to have on hand, visit
http://health.gov/paguidelines/midcourse/ youth-fact-sheet.pdf. Have fun being active!
Hope Orvold, MSN, APNP, CPNP- PC, is a primary care certified PNP working on her doctorate with a focus on pediatric weight management.
www.readysetgrowmag.com
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