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Exercise for Children

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children
  • Feel less stressed
  • Feel better about themselves
  • Feel more ready to learn in school
  • Keep a healthy weight
  • Build and keep healthy bones, muscles and joints
  • Sleep better at night
As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise.

Kids Workout
Fitness YatraKids.com contains thousands of archived workouts, video demonstrations and informative articles that provide interested parents or teachers with a foundation for understanding how the Fitness Yatra Kids program can be implemented at home or at school.
Fitness Yatra Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level.

What Does this mean ?
This means that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.
The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push,run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained Fitness Yatra Kids Trainers.
When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because Fitness Yatra Kids doesn't coach them to be good at just one thing.
Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
With workouts that are scaleable, Fitness Yatra Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.

How do I find a Fitness Yatra Kids Program in my area ?
Go to the home page of Fitness Yatrakids.com and scroll all the way down the right hand column to look at a map and list of registered Fitness Yatra Kids Programs.

About Nutrition for Kids & Teens
Our goal with kids isn't to get them on the zone, but to get them to think and make good choices about what they eat. Our goal is to teach them very basic concepts, sugar is bad, protein is good and you need to eat some in every meal. Nuts and seeds are good fats. Eat them, don't avoid them. Pasta, white bread, and white rice are not that good for you, stuff that's red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it.
Look at your plate, make a fist, eat that much meat every meal; turn your hand over and fill it with nuts and seeds, eat that much good fat, fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, don't eat more.

Exercise Routines for Kids
Motivating children to exercise involves laughter and enjoying the exercise yourself. It also takes age-appropriate routines. For overall health, you should have a component of cardiovascular exercise such as running or biking, flexibility and strength training rather than focusing on just one activity.The following exercises incorporate all three elements and are good for children ages 3 to 10.

Print out progress charts for each child to mark off the exercises completed. You can have them mark the exercises with stickers or a simple check mark at the end of each session depending on their age and interest. The chart could have a space for how many repetitions were completed, how far they threw the ball or whatever you feel will inspire them to continue working out and challenging their physical abilities.

Have the children stand with feet hip width apart. Encourage them to grow taller, stretching their fingers to the ceiling. They can go on their toes or stay flat footed.
Next have them put one hand on their hip as they reach the other arm over their head and toward the opposite wall. Switch hands and repeat.
Now have them relax and bend at the waist so that their arms and head hang loose like a rag doll's.

Now that the children are warmed up, put on music or sing a lively song for a round of freeze dance. To increase the activity, put mats or cushions around the room as "islands" that the children must reach when the music stops.
Keep the energy up with a round of obstacle course. Place cushions or pillows around the room and indicate which they have to go around and which they have to jump over.

Encourage the children to lay on the floor with their knees bent and hands relaxed at their sides. Have them slowly bring their hips up to form a slide from their knees to their chins. Remind them to use control to go back down.
Now have a swimming contest by having the children lay on their tummies with their arms out in front and legs straight. Have them pump their arms and legs up and down as if they were swimming.

Have the children pair up. Have them toss a medium-sized ball back and forth. Have them move back a pace every few throws.

Cool Down
Have the children sit on the floor with their legs in front of them. Encourage them to reach past their toes. Pair them up again. Have them match up their feet to form a diamond between them. They can then roll a small ball back and forth.

15 Tips for Raising Kids With a Positive Body Image

  1. Never use the word fat in a derogatory way. Avoid media that does.
  2. Never imply that you can't do something or wear something because of your size ("oh, not with these thighs!")
  3. Never compliment others based on size(how many times is "you look so thin!" the ultimate compliment?)
  4. Point out the beauty of diversity in people and nature – nurture the idea that beauty is diversity. I love to say "what would the word be if all the flowers looked the same?"
  5. Avoid making physical activity about size or based on what you ate("I have to jog off that cake"). Physical activity should be joyful.
  6. Do not label foods as "good" and "bad"
  7. Offer a variety of foods and model moderate indulgence and a wide consumption of foods. Eating should be joyful.
  8. Don't make your kids eat if they say they aren't hungry1. The refrain "finish your dinner!" should be stricken from the mommy lexicon. Better to let them trust their bodies than feel guilt about wasting food.
  9. Don't deny your kids food if they say they are hungry. Another area where we often ignore our kids opinions and feelings. Try to make your pantry a "yes" pantry with a variety of healthy options that your kids can eat when they want.
  10. Never comment on the amount (too little or too much) that your kids eat.
  11. NEVER use food as a reward, incentive, or punishment! (this is SO abused among parents!!)
  12. Guard your children against negative body-image media – stop your subscriptions to women's mags, don't watch Biggest Loser, Toddler and Tiaras (focusing on appearance), and any variety of shows promoting appearance as a route to happiness.
  13. Avoid talking about a nutrionalist approach to food – disassembling "food" into fat, carbs, calories, and other things that need to be obsessed about and counted (difficult since it is explicitly taught in many schools).
  14. Encourage alternative means of self-esteem besides appearance – spirituality, values, empathy, effort, etc.
  15. Volunteer! It is much harder to think of something so superficial as size in the face of true plight.