"It is no question that kids of all ages love to play and be active!  Choosing to play tag with a group of friends, swing from the monkey bars, or even kick around a soccer ball is all part of a healthy lifestyle that may lead to a lifetime of exercising!   Studies show that young children who are encouraged to participate in such activities in their early years are more likely to continue those healthy habits into adulthood.

Excerpted from DrDolgoff.com  (read the whole article)

To prevent a decrease in a child’s activity level, encourage exercise on a daily basis and have him choose an activity that he’ll enjoy.  Playing fun games or sports will increase a child’s willingness to exercise!

Exercise causes the brain to release chemicals called “Endorphins”, which naturally make us feel happy and healthy!

• Children with active lifestyles tend to excel in sports.

• Physically active kids tend to be academically motivated, alert, and successful.

• Healthy children have high self-esteem!

            Healthy eating habits and an exercise routine are fundamental parts of a child’s development.  Lead by example; your child will be more likely to exercise if YOU exercise.   Here are some ideas to encourage your child to engage in a fitness routine:

Give Plenty of Opportunity To Be Active:
Make sure your child has easy access to exercise.  Consider purchasing a piece of gym equipment or fitness DVD.  Another option is to take your child to a playground or sign him/her up for a sport.

Focus on Fun:
Pick activities that your child enjoys, like bicycle riding, swimming, roller blading, or playing a sport.  The goal is for your child to enjoy the activity so much that she don’t even realize she is exercising!

Pour on the Praise:          
Kids love to be praised.  A simple high-five or “way to go” encourages children to continue the activity!..."  (read the whole article)

You can learn much more from our book, Fit Family, which is on sale.

photo by respres

An article in the New York Times describes a big California kids triathlon and notes that the sport is becoming more and more popular.  It turns out that thousands of kids around the world participate in triathlons each year with youth participation representing one the fastest growing areas of the sport.

Age categories are generally broken down into ages 7-8, 9-10, 11-12, and 13-15. Distances are short and intended simply to expose young triathletes to basic elements of triathlon and give them a taste of the unique sense of accomplishment that comes with finishing a triathlon. While their parents are often very competitive, the focus on these kids' events should be fun. Rather than emphasizing competition at this age, kids, parents, and coaches should focus on enjoyment, and on learning proper skills and healthy exercise habits that will last a lifetime.

The NYT article begins:

"Even though her son and daughter were on year-round swim teams, Alison van Diggelen of San Jose, Calif., had reservations about letting them sign up for a children’s triathlon. Would they have the stamina? Would the other children and parents be too competitive?

Then she attended the Silicon Valley Kids Triathlon, one of the largest events of its kind, in which 850 children — ages 3 through 15 — swim, bike and run. For 11- and 12-year-olds like the van Diggelen children, the race involved swimming 200 yards (four laps in the pool), biking 6 miles, then running 1.25 miles (five laps around the track).

Ms. van Diggelen concluded that the distances “seemed very reasonable” and that “the triathlon was about family support rather than winning or getting a medal.” Her children tried it in 2008, enjoyed it and wanted to sign up again — but could not. Before they could register, the 2009 race had sold out (despite the cap being raised to 1,000 children)..." (read whole article)

 Top photo by eric.surfdude       Lower photo by terren in Virginia

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"Bike riding, walking, jumping rope, playing ball are all great ways to be active according to the Physical Activity Guidelines for Children and Adolescents. They need one hour or more of physical activity daily; just one of the new 2008 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services. The guidelines are designed to provide information and guidance on the types and amounts of physical activity for Americans aged 6 years and older. The main idea behind the guidelines is that regular physical activity over months and years can produce long-term health benefits, which is so important for children and adolescents..."

(Read whole article by Karen Hawkins, MA, RD, LD)

 photo by hoyasmeg

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"Hiking with kids presents an exciting way to hike. It can also create a new challenge. With a little preparation and the following ten essential items, you and your children are sure to have a great hike..." 

Read the whole article by Jessica Linnell

photo by respres    

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Once kids have outgrown bike trailers or child seats, a popular option is a trailbike, also know as a tag-along or trail-a-bike: a bike that attaches to an adult bike. They are great for the kid who is just starting to ride a bike on his or her own but who hasn’t mastered balance as well as for the child who can ride but not for long distances. It can be an excellent way to bring youngsters along on longer rides and give them the excitement of cycling with mom and dad.

Here’s what bike shop owner Andrew Brewer says in Fit Family:

“Trail-A-Bikes come in single speeds and 7 speeds. Gears are okay but by the time the kid gets to the point that he’s running his own gears, he’s probably going to be on his own bike anyway. Our daughter spent a lot of time on that thing, a Trek Transport, I think. She loved it. She’d pedal and then, of course, she wouldn’t pedal… If mom or dad is going fast enough then the gears are fine, but it is more expensive for the gears. By far, we sell more single speeds. They come in 20 and 24-inch varieties depending on how big your child is. The cool thing there is that, I don’t know about Trek, but Adams Trail-A-Bike makes a special needs seat, which is essentially a back brace and a seat belt so that a child who has special needs can sit and ride without falling off, and I think that’s really neat because the kid feels like he’s riding a bike.
A friend of mine just told me about the Trail-Gator. You don’t have to take the wheel off…. If it’s cheap and you don’t have to buy a bike, it’s a neat idea. The problem with all bike equipment is that you go through it so fast. All this stuff needs to be inexpensive…”

Some parents note that there they notice a lot more kid movement on a trailbike  than when pulling a trailer and that speeds can pick up, particularly on descents.  Others say that since the kids are on them for just a few years, that there are many good used ones available.  Nearly all feel that the kids love helping dad or mom with the ride.

Some biketrailer resources:
Adams Trail-A-Bike

Burley Piccolo 7 Speed Trailercycle

InStep Pathfinder Bike Trailer

WeeRide Pro-Pilot Bicycle Tandem Trailer

top photo by psd     lower photo by Dave Haygarth

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