KidFit Online

One of the contributing factors to an increase in child obesity is that children are not staying as active as they used to. Kids need approximately 60 minutes of moderate to strenuous activity a day, something they miss if the hours are spent in front of the TV or computer. Parents should incorporate scheduled activity, as well as free time to play, into their children’s daily routines to ensure that they are taking part in the three elements of fitness: strength, endurance and flexibility.

Children, unlike adults, do not need a formal weight training session to build strength. Your children’s muscles are being worked during playtime when they swing from the monkey bars or do handstands.

Endurance is developed through aerobic activity, which strengthens the heart and improves the body’s ability to deliver oxygen to its cells when done regularly and for continuous periods of time. Kids develop their endurance from outside activities like playing tag, swimming, or skating, just to name a few.

Flexibility is developed through stretching exercises. Everyday activities like practicing tumbles and splits, touching their toes, or trying to get things that are just out of their reach increase children’s flexibility, which allows muscles and joints to bend easily through their full range of motion.

For more great tips, check out Black Belt Parenting at Amazon.com or question write to Solomon Brenner at Actionkarate@comcast.net

Solomon Brenner, Author of Black Belt Parenting

Master instructor, Action Karate

Concerned parent: My daughter is 6 years old. She has been a successful picky eater since she was 2. She is a carb baby. No meats or fish. Her only veggies are carrots and corn. Carrotts only with ketchup. Thank goodness my husband makes homemade pizza, that is her favorite. She can eat white rice, plain pasta (some), chinese plain brown noodles, God bless peanut butter, Micky D” fries (always wants fries, but they have to be crunchy). Some cereal in the am. As for fruits grapes, when I force her to eat some banana she eats it. She does not volunteer to try new foods, and does not like to be offered to try. She is strong and healthy and very smart and independent for her age. I feel awful that she does not try new foos and eats properly. I have been told to starve her until she eats what I serve, but I cannot do that. My oldest daughter is 8 and she eats everything and tries everything. My husband is a terrific chef. I don”t get it. Could you give some advise ~ I have concerns that this bad habbit will not go away. Thanks for your help.

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Is your summer schedule shaping up with a lot of sun, swimming and snacking? Dip into our delicious recipes to decorate pretzels, tortilla chips, fresh veggies and fruit with a healthy helping of dairy. This month’s featured recipes include Ragin’ Cajun Bean & Cheese Dip, Southwestern Taco Dip, Chipotle Pepper Dip and Fruit Dip.
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• Summer means fun in the sun! But be safe. Wear sunscreen and take frequent breaks when playing in the hot weather.
• Drink plenty of water. Drink continuously even if you do not feel thirsty. Kids should avoid caffeinated beverages such as soda, which dehydrates the body.
• Wear a hat, sunglasses and sunscreen to minimize the effect of the sun’s rays on your body.
• When swimming, stay in designated swimming areas and never swim alone. You never know when you might get a cramp.
• Wear repellents, especially when hiking or camping.
• Children and adults should wear helmets when riding bicycles motorcycles, skateboards or all-terrain vehicles (ATV’s). The most effective way to prevent head injuries is to wear a properly fitting helmet.