April is Physical Fitness Month!
Whatever your challenge, if you ever wonder, "Can I be an athlete?", the answer is "YES!"
Nearly 5 million U.S. kids have activity limitations. That means it's tough for them to do things that other kids take for granted, like play, go to school, and participate in physical activity. Other challenges, such as learning disabilities, may prevent people from getting involved too.
Fortunately, it's becoming much easier for people with all kinds of disabilities to take part in physical activities. Lots of groups across the U.S. help out by providing information and chances to compete. And special equipment uses the latest materials (such as light plastics) and improved design to let people with disabilities hold their own in almost any activity. For example, today's wheelchairs for racing, tennis, and basketball are lighter and easier to control than ever. Some wheelchairs weigh only 15 pounds. That's about as much as a book bag with two or three textbooks in it!
But, what's in it for you?
Physical activity has the same benefits for everyone, whether or not they have a disability. It builds your endurance. It keeps your body strong, including your heart, lungs, muscles, and bones. It's a "must" for staying healthy.
Physical activity also helps increase your flexibility and coordination. It can keep your weight at a healthy level too. If you get upset or frustrated at times, physical activity also lets you "work out" your stress. You can prove to yourself that you can do whatever you set out to achieve. And…it's fun! The keys to being an athlete are choosing the right sport, getting the right gear, and keeping at it. In many cases, colleges have athletic programs for everyone. So, you may be able to continue to compete in your favorite activity through college-and beyond! The activity that's best for you, and the gear you may need, depend on your personality and what type of disability you have. Check out the links on this page for ideas on things that you may want to try. Get out there and don't let anything hold you back. Show 'em you're an athlete!
Teachers, please share your ideas
Parents, please share your ideas!
Anyone who's seen kids on a playground knows that most are naturally physically active and love to move around. But what might not be apparent is that climbing to the top of a slide or swinging from the monkey bars can help lead kids to a lifetime of being active.
As they get older, it can be a challenge for kids to get enough daily activity. Reasons include increasing demands of school, a feeling among some kids that they aren't good at sports, a lack of active role models, and busy working families.
And even if kids have the time and the desire to be active, parents may not feel comfortable letting them freely roam the neighborhood as kids once did. So their opportunities might be limited.
Despite these barriers, parents can instill a love of activity and help kids fit it into their everyday routines. Doing so can establish healthy patterns that will last into adulthood.
Benefits of Being Active
When kids are active, their bodies can do the things they want and need them to do. Why? Because regular exercise provides these benefits:
- strong muscles and bones
- weight control
- decreased risk of developing type 2 diabetes
- better sleep
- a better outlook on life
What Motivates Kids?
So there's a lot to gain from regular physical activity, but how do you encourage kids to do it? The three keys are:
- Choosing the right activities for a child's age: If you don't, the child may be bored or frustrated.
- Giving kids plenty of opportunity to be active: Kids need parents to make activity easy by providing equipment and taking them to playgrounds and other active spots.
- Keeping the focus on fun: Kids won't do something they don't enjoy.
Age-Appropriate Activities
The best way for kids to get physical activity is by incorporating physical activity into their daily routine. Toddlers to teens need at least 60 minutes on most (preferably all) days. This can include free play at home, active time at school, and participation in classes or organized sports.
Here's some age-based advice:
Preschoolers: Preschoolers need play and exercise that helps them continue to develop important motor skills — kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses.
Although some sports leagues may be open to kids as young as 4, organized and team sports are not recommended until they're a little older. Preschoolers can't understand complex rules and often lack the attention span, skills, and coordination needed to play sports. Instead of learning to play a sport, they should work on fundamental skills.
School-age: With school-age kids spending more time on sedentary pursuits like watching TV and playing computer games, the challenge for parents is to help them find physical activities they enjoy and feel successful doing. These can range from traditional sports like baseball and basketball to Scouting, biking, camping, hiking, and other outdoor pursuits.
As kids learn basic skills and simple rules in the early school-age years, there might only be a few athletic standouts. As kids get older, differences in ability and personality become more apparent. Commitment and interest level often go along with ability, which is why it's important to find an activity that's right for your child. Schedules start getting busy during these years, but don't forget to set aside some time for free play.
Teenagers: Teens have many choices when it comes to being active — from school sports to after-school interests, such as yoga or skateboarding. It's important to remember that physical activity must be planned and often has to be sandwiched between various responsibilities and commitments.
Do what you can to make it easy for your teen to exercise by providing transportation and the necessary gear or equipment (including workout clothes). In some cases, the right clothes and shoes might help a shy teen feel comfortable biking or going to the gym.
Ideas for Exercise and Playing:
Bored? Out of things to do? No matter what the weather is like or how many friends are around, there are ways to be physically active and have fun. Here are some ideas that will help you find fun things to do in all types of situations.
By yourself?
- skateboarding
- bike-riding
- roller skating, roller blading
- hopscotch.
- jumping rope
- trampoline jumping
- Do jumping jacks.
- Invent some dance moves to your favorite song
- Do sprints (short running races) and time yourself to see how fast you go.
- Use a pedometer to count the number of steps between your favorite places, like your house and the park.
Being by yourself is also a great way to practice and become better at things. You can practice shooting basketball hoops, kicking the soccer ball, playing tennis, or swimming. When you play with your friends again, they'll be amazed at what you can do!
When There Are Two
Looking for something for you and a friend to do? Here are some things to do when there are two:
- Ping pong
- Tennis
- Badminton
- Volleyball (inside, outside, or sand)
- Basketball
- Horseshoes
- Running races
- Invent some new cheers
- Make a dance routine to one of your favorite songs
- Have a handstand contest.
- Jump rope together. See who can jump the longest without stopping!
- Ride bikes and don't forget your helmets!
- Practice pitching and hitting a baseball.
- Throw a football or softball
When There Are a Lot of You
If there are a bunch of kids looking for something cool to do, you're in luck! Lots of sports and games work well with a group of kids.
Try these ideas:
- Any sport such as baseball, softball, basketball, soccer, and volleyball are good group games.
- Play follow the leader on bikes, blades, or skates.
- Have a skateboarding contest.
- Play tag.
- Play outdoor hide-and-seek.
- Dance to your favorite music.
- Make a scavenger hunt
Weather
No matter the weather, rain or shine, hot or cold, there are always ways to play and exercise.
When we move our muscles by being active, our bodies warm up, which is a great way to warm up on a cold day! If there’s snow, you can:
- play tag in the snow
- shovel snow off the driveway or sidewalk
- build a snow fort
- go sledding around your neighborhood
- make a snow man or snow angel
- have a snowball fight with your friends
- Pull a little kid around on a sled
Or if there isn’t snow on the ground, here are some other ideas:
- Take a nature hike and look for animal footprints.
- go to an ice-skating rink
- go skiing or snowboarding
- swim in an indoor pool
- play indoor volleyball or racketball
- make up a dance routine
The temperature’s rising!
On a hot, hot day and your feeling sweaty, here are some fun ways to exercise and stay cool:
- Swim! Have races in the pool, have a handstand contest. Make sure an adult and lifeguard are always there watching you!
- Take a nature walk on a shady trail.
- Wash your dog outside.
- Have a water balloon toss with friends.
- Wash your parents' or neighbors' car.
- Ask your parents to help you set up the sprinkler and jump through it!
- Slip-and-slide
When you're exercising in the heat, it is very important to remember to drink lots of water, even if you don't feel thirsty. Hot temperatures make you sweat more when you're exercising, so you must replace the water you lose to prevent your body from heat exhaustion and feeling sick.
When You're Stuck at Home
If it’s a rainy day or no one is around to take you anywhere, that doesn’t mean you can’t get some exercise while you’re inside! Here are some ideas:
- Turn on your favorite music and dance
- See how many times you can hula-hoop
- Juggle with some small, soft stuffed animals
- Find a big room and jump-rope
- There are basketball hoops with over-the-door hooks and basketballs made from soft foam that are meant to be played with indoors. If you have them and there is enough room, set them up and shoot some hoops!
- Do some tumbling if you have enough room to do it.
- Set up a scavenger hunt.
- Bat a balloon back and forth and try not to let it hit the floor.
Sources:
