Summer Fitness Fun: Keeping Kids Fit

Article by Kristi Tuck, BS, ACSM
Posted on July 14, 2008

When I was growing up, my parents didn’t have to worry about how much activity my brother and I were getting. We were gone from sun up to sun down, playing in the neighborhood, running, swimming and biking to our friend’s houses. Unfortunately, for many people today, these are not safe or realistic options. In a world where children are in front of the television or playing video games and parents are equally inactive themselves, it is difficult for kids to get the minimum amount of a physical activity required for good bone and heart health.

The Centers for Disease Control (CDC) recommends that children get up to 60 minutes of moderately intense physical activity on most days of the week, but preferably daily. Playing tag, running, brisk walking, swimming or biking qualify under CDC guidelines as moderate to vigorous activity.

Considering the fact that nearly 32% of U.S. Children and 2/3 of the adult population are overweight or obese, and about 1 out of 10 of those is considered morbidly obese, it is safe to say that the entire family would benefit from becoming more active in some way. We know that kids will be more active if they have active parents as role models. It is important that families find activities that suit all levels of fitness and all ages. The park is a great place to start. If you can walk or bike to the park as a family, even better!

Most community parks have play structures for all ages. Parents can join in by walking the perimeter of the park, climbing up and down the play structure with the kids, or doing strengthening exercises that don’t require anything other than a person’s own body weight such as push ups on the steps, sit ups, lunges and squats.

The important thing to remember is that the activity has to be fun for all involved. Use the time to reconnect with your kids and find out the hidden talents you never knew they had. Bring a hacky-sack or a Frisbee, show the kids you know how to jump rope or hula hoop just like a kid! Have fun and everyone will benefit from the time spent together.