Make Sure Your Kids Stay Fit
by Mark Clastentine
http://www.fitnessdemon.com
Kids are always running instead of walking, skipping
instead of running, etc., so we always view children as so
full of energy. While you may think they are putting them
selves in danger, this is actually the best and most
natural behavior for children. It will lay the foundation
for a lifetime of fitness as adults, besides keeping the
child physically fit right now. Let your child run to his
or her heart's content unless your child is medically
challenged, or if you see danger in any of their exercises,
if you want to insure a healthy future for your child.
If you're interested in establishing specific guidelines
for running as part of a fitness plan for your child, keep
in mind that different goals and expectations must be set
for them than for adults, especially for those who are
under the age of 14. Although the basic safety rules are
the same, endurance limits and abilities will be on a
different scale and should be recognized as such. It's too
easy for them to overdo it and injure themselves if
they're struggling to keep up with parents or other adults.
This may seem like an unneccessary warning nowadays, but a
child should never go running alone. Too many things can
happen to adults as well as to children, but children are
vulnerable. There is always the threat of a predator adult,
but in addition, the child may fall and not be able to make
it to safety, suffer from dehydration, or get hit by a car.
These problems can befall adults as well, but an adult is
better equipped to care for himself if he finds himself in
such a situation alone. So always accompany your child when
he or she goes running.
The distance goal is another area that needs to be
fine-tuned. Children should never be made to "push it to
the limit". The general rule of thumb is to keep the total
mileage at under three miles, and this is calculating the
round-trip distance, not a one-way venture. Going beyond
that distance could cause damage to growing bones and
joints.
Temperature plays an important role in a child's
endurance. When temperatures are extreme, it's never a good
idea to go running. In the intense heat, illnesses
related to dehydration or sunstroke could be a factor and
children have a greater sensitivity to heat than their
adult counterparts. If temperature is an issue, plan to
take them running in the early morning or evening when the
sun isn't bearing down on them.
Don't waste your money on sports drinks; water is the ideal
beverage for quenching thirst and keeping our bodies
hydrated. Give your child plain. old fashioned water. It is
the best thing for him, and it's free. A child should drink
a glass of water 20 minutes before running, and make sure
he brings water along to stay hydrated during the run. Do
not allow your child to drink iced tea or other beverages
that contain caffeine. The caffeine in iced tea speeds up
the dehydration process, despite its refreshing qualities.
This is very dangerous for children. Their smaller bodies
lose water more quickly than adults'. Girls risk bone
damage when caffeine robs the bones of necessar calcium.
When they run, children should wear lightweight, light
colored clothing and lightweight running shoes, also in
a bright color. Insist that your child wears lightweight
socks to absorb sweat and avoid athlete's foot. Even
if he or she doesn't want to, try to get your child to wear
a hat as well. Insist upon it if it is a hot, sunny day.
Your child is ready to run, once he is in a lightweight
outfit that deflects the sun because of its color.
By following these simple rules, and starting slowly,
please don't break into a full run from the beginning,
then your children should stay safe and gain a great many
benefits from their fitness program.
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