Aerobic FitnessFAMILY FUNThere are many fun physical activities you can do with your child to promote aerobic fitness while enjoying being together. Planning for variety and focusing on fun will help keep your child's interest high. Resist the urge to stress achievement. Instead, enjoy the time being active as the 'home team.'Suggested aerobic fitness family activities:
Shooting hoops, playing one-on-one or two-on-two basketball
Playing one-on-one or two-on-two soccer
Silly races: adults must hop and kids can run; you may also have older kids move differently to make the race more even for younger kids; older kids can skip or hop, while younger kids run
In-line, roller, and ice skating
Nature walks and hiking
Walking the dog
Playing hide-and-go-seek in a large, safe outdoor area with a homebase to run to, to be 'safe.'
Turn on music and dance!
Parents’ Corner: How to do Aerobic Fitness
How Much Is Enough?
Children naturally play in short bursts, such as 5 to 10 minutes at a time. They should accumulate about 60 minutes or more, per day total, nearly every day, to achieve or maintain aerobic fitness. Keep in mind that neither you nor they need to participate in highly intense physical activity all the time. There are many benefits to be had through moderate intensity exercise as well. Here is an easy scale to keep in mind:
You can still talk and sing while moving.
You can still talk but you don't feel you would be able to sing.
You don’t feel as if you can talk or sing.
A long moderately paced walk, for example, will give you a chance to catch up on the day's events- and burn fat. At the same time, the risk of injury is low.Aerobic Fitness Safety
Keep activities fun and never use them for negative purposes. Gradually build up aerobic fitness as a team with your child. You'll both benefit physically- and emotionally.Physical activity on very hot and humid days or very cold days can be risky. Children do not tolerate exercising under these conditions very well. In hot and humid weather, be sure to provide plenty of cool water, shade, and rest periods. Have your child slow down if he or she becomes winded, flushed, or complains of discomfort. In cold conditions, have your child wear layered clothing and limit his or her exposure to cold.Other safety tips include wearing:
Proper shoes for the activity,
Helmets for cycling and other sports
Light-weight clothing when the weather is hot.
WHAT IS AEROBIC FITNESS ANYWAY AND WHY IS IT IMPORTANT?means “with oxygen.” The heart and lungs of an aerobically fit person do a good job of sending oxygen to the muscles so that the person can exercise for longer periods of time.
•Strengthens the heart. This leads to a lower heart rate while you're at rest and a lower heart rate while you're working. You will also recover faster from exercise as your heart gets stronger.
•Decreases blood pressure.
•Strengthens muscles and bones—to grow (or age) stronger.
•Increases energy—to play longer.•Allows you to perform more work with less effort. For example a child may notice"I can carry my toys without becoming tired or needing help."• Reduces stress and tension. For example a child may get along better with others.An adult may enjoy reduced blood pressure.• Helps you look and feel better, bolstering self-esteem
• Improves ability to learn.
• Promotes healthy body composition: (ratio of fat to lean mass).
• Increases self-confidence and selfesteem, leading to greater social opportunities
• Enhances sleep—need we say more?• Improves lipid profile (increases HDL[good cholesterol], decreases triglycerides[bad cholesterol]). Believe it or not, in today's fast-food culture, even children maydevelop cholesterol problems.
• Weight control.