Healthy and fit kids

Every year at this time I like to take a look at kids' fitness. There are so many alarming statics out there regarding kids' health as it relates to a lack of exercise. With budget cutbacks in our local schools, physical education classes have seen a decline in recent years and our children seem happier playing video games or watching TV than being active outside.

Let's look at a few key statistics regarding exercise and our kids. In 2002, 92.4 percent of Idaho schools required physical education programs for their students. By 2012 the number of Idaho schools that required P.E. dropped to 87.8 percent. Schools across the country continue to cut physical education classes. Schools have also reduced their offering of intramural sports activities. In Idaho only 51.4 percent of our public schools offer intramural programs.

When our kids are not in school many of them spend the balance of their time playing video games, watching TV or on a computer every day. Research into the effects of low to no activity in children has shown an increased risk of developing attention deficit disorder, metabolic disease, obesity and depression.

Nationally, statistics show that our kids spend almost 6 hours each day in front of a computer and/or video game. Almost 50 percent of children ages 8-16 watch 3-5 hours of television per day. Obesity and metabolic disease in children is on the rise and is nearing an epidemic in the U.S. The number of children who are overweight has doubled since 1980.

Kids need to be physically active to build strength, coordination and confidence for a balanced healthy lifestyle. So as a parent what course of action can be taken to engage your children with fitness and exercise?

The U.S. Department of Health and Human Services (HHS) released the Physical Activity Guidelines for Americans and here are their fitness recommendations for children and adolescents from ages 6 to 17. A total of 60 minutes or more of daily physical activity was recommended. The guidelines state that the activity should either consist of moderate to vigorous-intensity aerobic physical activity and should include vigorous-intensity physical or strength building activity at least three days per week.

For younger children, strength-building activity may include using playground equipment, climbing, or playing jump rope. For teens, examples of this type of activity include lifting relatively heavy objects or using body weight for resistance, such as with push-ups or gymnastics. For older teens, weight training, interval training and other more aggressive types of workout regimens are recommended.

As a parent of a 7-year-old, making exercise fun is the key of a successful fitness regimen. Here are a few ideas for activities outside school and park and recreation programs:

1. Make your own tough mudder or obstacle course. This activity is very popular with kids and pretty easy to set up. Find a playground or local park, map out a course that includes a number of obstacles and make it a timed event. Shoot for improving their times. Let them know that if they get good enough you will sign them up for one of the many muddy races that we have in the area during the summer months.

2. Geocaching is another family type of exercise. Set up an outdoor treasure hunt by using a GPS-enabled device like your smartphone, then hike to specific locations to find the hidden caches. Create logbooks with notes and set challenges for your kid's friends or your neighbors to participate.

3. Get your kids into yoga! Children who do yoga increase their flexibility and strengthen their bodies. Yoga will enhance the coordination and concentration plus it is fun to do moves like the Tree pose then move to the Flying bird, downward dog etc. Kids love the structure and interactive nature of yoga.

4. Kids love Zumba. Most kids love to get up and move to music and Zumba is a great way to get them up and their hearts pumping.

There is no end of ideas to be active and have fun doing so. Sitting in front of a computer or TV is a given in our technological world but it does not need to completely replace exercise. Just use your imagination and get your children up and moving.

Note that whether you're young or old, it is always a good idea to have annual health check-ups or physicals so your doctor can advise you of any concerns he or she may have regarding your physical condition.

Use the following foundation as an approach to setting up a fitness regimen for your kids and you will be amazed at how quickly it becomes part of their lifestyle.

Consistencies: Set a schedule and hold your child to it. They will have many reasons not to exercise, but once they start, it is amazing how quickly they start to enjoy the activity. Set goals that can be reached easily then slowly make them more difficult.

Frequency: Do enough activities and exercising to truly have an impact on their fitness level. Get some form of activity in every day. Be sure to make it last at least one hour.

Progression: Set milestones and then celebrate the solid results as your child hits them. Encourage and reward your child for their results as they achieve their goals. Pretty soon, your child will be helping you get up and hit a few goals of your own. Celebrating success becomes contagious.

Technique: Work with your child to ensure all activity is done correctly. An example would be proper posture, which facilitates correct breathing, and exercise performance. Working with your child on safe and correct ways to be active will avoid sprains, strains and the inevitable ouch that comes with healthy activity.

Judd Jones is a director for the Hagadone Corporation.