Regular Physical Activity and Good Nutrition Go Together. They Are Life-Long Habits That Young People Should Pick Up.

Exercising helps you relax, makes you more fit, and makes you look and feel better. Nutrition is how we fuel our body. Exercise and good nutrition are things families can do together. They are habits kids learn early and that have an important impact that lasts their whole lives. Physical inactivity contributes to 300,000 preventable deaths a year in the United States…A sedentary lifestyle is a major risk factor across the spectrum of preventable diseases that lower the quality of life and kill Americans."¹

In fact, not only are physical activity and good nutrition important for health, studies show they help young people do well in school, too.²

Parents Can Help Teens and Pre-teens Stay Fit.

As a parent you should educate your children on how to be physically fit in order to live a long and healthy life. But how do you do that? Here are some tips to help you in your quest.

Elements of Physical Fitness

To help our children become physically fit, first we must understand the parts of physical fitness. To achieve physical fitness you must be fit in the following areas:

• Cardio-Respiratory or Aerobic Endurance - the ability to do moderate strenuous activity over a period of time (running, swimming, jumping rope, cycling, etc.)
• Muscular Endurance - the ability to repeat a movement many times, or hold the position for a sustained period of time (lifting weights, push ups, pull ups, crunches, etc.)
• Muscular Strength - the ability to lift the heaviest weight you can, one time (lifting weights, etc.)
• Flexibility - the ability to move a joint through its full range of motion (arm circles, calf stretching, leg extensions, etc.)
• Body Composition - the proportion of fat to muscle and bone in your body.

Young People Need to Be Active Every Day.

According to the American Cancer Society, the National Association for Sport and Physical Education, and the US Departments of Agriculture and Health & Human Services:³

All adolescents and pre-adolescents should aim for at least 60 minutes of moderate or vigorous physical activity most days of the week, preferably every day.

This can be done in several sessions each day. Participating in a variety of activities is helpful.

¹ U.S. Department of Health and Human Services. (2001). Physical Activity Fact Sheet.
² Action for Healthy Kids. (2002). Fact Sheet: Nutrition, Physical Activity and Achievement
³ American Cancer Society. (2002). "The Complete Guide - Physical Activity and Nutrition."; US Department of Agriculture, US Department of Health & Human Services. (2000). Dietary Guidelines for Americans 2000, 5th Edition. National Association for Sport and Physical Education. (2003) "Press Release: Children need greater amounts of physical activity in 2004."