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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.
As part of a fitness plan, you may want to establish
guidelines for your child's running. For example, you must
realize that you have to set different goals for children
than for adults, since there are so many differences
between children and adults. If your child is under the
age of 14, this is even more important. It is very easy for
a child to overdo exercise and injure himself if he tries
to please you and/or keep up with you. A child's abilities
and endurance limits are different than yours.
A child should never go running alone. Even though this
may seem like an unneccessary warning today, it needs to
be mentioned. Many things happen to adults as well as to
children, if they are out alone, but children are more
vulnerable. There is the threat of deviant adults, but in
addition, a child may suffer from dehydration, fall and not
be able to make it to safety, or get hit by a car. An adult
is better equipped to care for himself if he finds himself
in such a situation alone. When he or she goes running,
always accompany your child.
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.
There's no need to invest your hard-earned money in a lot
of sports drinks. Water is the ideal beverage for
quenching your thirst and keeping the body hydrated, and
it's free. Be sure to have the children drink a glass of
water about 20 minutes before going running, and bring some
bottled water along, just in case they need to have a
drink along the way. Whatever you do, don't bring iced tea
or any other beverage that contains caffeine. In addition
to its other side effects, caffeine can actually speed up
the dehydration process, and is especially bad for children
particularly, girls, since it can rob the bones of
necessary 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.
The last rule to follow is to start slowly. A child should
not break into an all out run in the very beginning, and
risk damaging his bones. Follow these rules, and your
child will stay safe and benefit from his running program.
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