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| Kids & Exercise |
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Studies have indicated a direct correlation between hours of TV
watched and a child's body fat. Combining proper exercise with a
healthy diet is the key to a healthy lifestyle. By understanding what
exercises burn fat and teaching your child how to exercise safely, you
can instill fun and healthy habits that will last a lifetime. And if
you embrace a healthier lifestyle yourself, you will be a positive
role model for your family.
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| Kinds of Exercise |
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Aerobic exercise burns fat. Aerobic exercise involves increased
breathing and elevated heart rate over an extended period of time.
After about 20 minutes of aerobic exercise, the body needs to use its
stored fat reserves as fuel. Aerobic exercise can be fun for both
adults and children, and includes the following activities:
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bicycling
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swimming
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soccer
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skating / rollerblading
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jogging & running
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karate
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basketball
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hockey
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rowing
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tennis / squash / racquetball
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walking (fast)
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Anaerobic exercise involves short bursts of exertion followed by
periods of rest. Bodies develop stronger muscles as the result of
anaerobic exercise. Although anaerobic exercise does not burn fat, its
muscle-building results complement aerobic exercise (and bigger
muscles burn bigger calories). Examples of anaerobic exercise include
push ups, stomach crunches, pull ups, and lifting weights.
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How Exercise Burns Fat
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The kind of exercise that reduces fat is called aerobic exercise.
Aerobic exercises include walking, running, swimming, bicycling, and
rollerblading. During aerobic exercise, the heart beats faster and
breathing is heavier. The increased oxygen you breathe in combines
with stored fat and literally burns the fat away. Regular aerobic
exercise (20 minutes of exercise three or more times a week) also
raises the body's metabolism; the body burns more calories all the
time - even at rest!
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How Much to Exercise
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To improve health and burn fat, people should exercise 30 minutes or
more at least three times a week. Most children usually have no
problem accomplishing this since their activity levels tend to be
higher than adults. But if your children, or perhaps your whole
family, is overweight, they may need more exercise. This means aerobic
exercise - faster heart rate, increased breathing, muscles working.
Aerobic exercise is steady, moderate exercise, not all-out effort. Do
not let your child or adolescent (or yourself) overdo it. A good rule
is the talk/sing rule: if they are breathing too heavily to sing, but
can still talk, the intensity is just about right.
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Exercising Safely
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Consult a health-care professional before beginning any exercise
program. To prevent injury, teach your child to exercise safely.
Stretching, both before and after exercising, increases flexibility
and helps prevent injuries from muscle strain. Proper equipment also
safeguards against injury - make sure your child (and you) always
wears the appropriate equipment for the activity. Some examples
include: goggles or other protective eye wear, helmets for bike
safety, mouth guards, elbow and knee pads, groin protectors for boys,
and sports bras for older girls.
Exercise should stop immediately if you or your child experiences any
of the following symptoms:
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pain
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feeling dizzy or faint
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nausea
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severe fatigue
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Kids & Sports
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There is no question that exercise is good for growing children, and
the earlier they start, the better. But is it advisable for
6-year-olds to play soccer? Should you encourage an uncoordinated
child to take up gymnastics? It is important to remember that it is OK
if children are not interested in certain sports as long as they
pursue activities that help them stay physically fit. The key is
finding activities they like to do, that are fun, and that get them
moving! And do not overlook the other benefits your child will be
receiving from exercise - including learning to share, making friends,
and developing self-esteem.
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What Parents Can Do
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Try to concentrate on your child's successes, rather than his/her
failures. Your child may not be able to swim well, but she may be a
terrific at ballet and basketball. Praise what she does well and
provide plenty of opportunities for her to succeed. Introduce new
activities, especially if she shows interest. Try to attend your
child's games and sports meets as much as possible to encourage
him/her and provide support. Whenever possible, parents should
participate in fitness activities with their children. When a family
rides bicycles or hikes together, parents act as role models and
everyone has fun and gets some exercise. What could be better?
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Sports and Exercise for Ages 6 and Under
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If a child does not want to do something or does not seem ready, it is
best not to push too hard. Just because the child next door can ride
his two-wheeler at age 5 does not mean your child should be able to do
it too. Children develop skills at different ages. Try not to draw too
many comparisons between your child and other children. As long as she
is developmentally on target, let her master skills at her own pace.
Some children shy away from sports because they are afraid of failure
or easily frustrated. Again, you must look to your child for cues and
you should provide encouragement, but never force an activity on an
unwilling child. Wait 6 months and try again when the child feels more
comfortable!
Some Suggested Activities for Ages 6 and Under
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Gymnastics (tumbling)
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Four square
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Hopscotch
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Playing Frisbee
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Badminton
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Jump/Skipping rope
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Swimming
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Karate
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Tag
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Kickball
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Dancing
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Sports and Exercise for Ages 7 and Up
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Children should be at least age 7 or 8 before they engage in organized
team sports, most experts say. It depends on the child, but many team
sports are contact sports, and most children under age 7 are not ready
for rough contact. For them, the risk of physical injury is not the
only concern. There is also the issue of winning and losing.
Emotionally, losing at sports can be very hard, even for adults. At
this age, it is more important that children have the chance to play
than worry about who won and who lost.
Most experts agree that between the ages of 8 and 12 is the time to
introduce competitive sports. Competitive sports include soccer, field
hockey, tennis, swimming, gymnastics, basketball, and netball, among
others. Parents should be well informed about their child's chosen
sport(s), including the proper protective gear to be worn and injury
prevention techniques. Coaches can provide most of this information,
but it is still a good idea for parents to know, so they can help kids
perform well without getting hurt. Using free weights or weight
training equipment is not recommended unless a child is following an
age-appropriate program and is supervised by a qualified professional.
Distance running should be postponed until adolescence. Even then,
track programs for lower secondary students (From One to Three)
usually limit running distances to 1/2 to 3/4 of a mile at a time. Age
appropriateness for these activities varies depending upon the
duration and intensity of the activity.
Some Suggested Activities for Ages 7 and Up
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Biking
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Kickball
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Basketball / Netball
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Field hockey
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Soccer
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Wrestling
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Tennis/Table-tennis
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Lacrosse
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Inline skating
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Dancing
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Marching
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