Fitness and the Family
Mariah Falter—fitness director, personal trainer, and Kids Room director at Landmark Racquet & Health Club—said there’s been a big jump in the attention paid to youth fitness, and the lack thereof, in recent years. “The increased awareness and emphasis on youth fitness can be attributed to the increase in cardiovascular disease and preventable cancer. The two major contributors to chronic disease are sedentary lifestyle and excess weight. Physical inactivity has been shown to be a significant predictor and cause of obesity in children, independent of nutritional habits."
Falter, who has a master’s degree in exercise physiology from Illinois State University, is a certified strength and conditioning specialist. And she knows first hand the importance of staying active while you’re young. “I grew up on a farm south of Kankakee where there was always enough work to keep busy and active. I was involved in a wide variety of sports and activities growing up, and my family was very instrumental in developing my interest in physical activity. They introduced me to numerous physical and fitness-related activities.”
She said this whole-family involvement is one of the best ways to ensure active children who turn into active adults. “Parents should serve as role models and be encouraged to incorporate enjoyable physical activity into the lives of all family members. It’s particularly important for family members to support each other’s efforts in exercise and sports activities.”
Creating time for physical activity may mean making other adjustments in children’s lives. “Parents should monitor the time their children spend watching television, playing video games, and using the computer. If children are spending substantial portions of their leisure time in passive, sedentary activity, parents should get involved for the sake of their child,” Falter said.
The benefits to children who participate in sports are nearly limitless, she said. “From an increase in personal confidence and sense of accomplishment to higher social satisfaction and better quality of life—both mentally and physically—it may be impossible to quantify the value of physical fitness. These are just a few of the benefits that can be related to getting children involved in fitness at an early age.
Falter said timetables vary for determining when kids can begin activities that mimic the workouts of many adults. “Kids can start aerobic activities as early as age four—whether it’s a sport, dance class, or just plain old physical activity. However, weight programs should be monitored closely by well-informed and educated parents or by trained professionals. Professionals can determine if your child is ready for a strength-training program and what exercises the child can perform and execute correctly.”
Falter said she came to work for Landmark because she thought the organization was a good fit—and admired its many activities geared toward youngsters. “Landmark Racquet & Health Club offers a wide variety of activities for youth fitness. We currently incorporate activities such as bowling, swimming, basketball, weights, racquetball, fitness games, jungle gym, and indoor soccer into our Kids Room program. Parents and children can participate together in racquetball and basketball.”
Fuel For Active Kids
Supplying the energy kids need to stay active means healthy meals and snacks the whole family can take advantage of. Author and mother Deborah Shelton said the following healthy choices are quick and kid-friendly—they can even join you in the kitchen.
- Bugs on a log. Kids will love it just for the name. Simply spread peanut butter onto celery stalks, and then top with raisins (the bugs).
- Melon balls. Show them ice cream scoops can be used for more than just ice cream. Scoop the flesh out of watermelon, honeydew, and cantaloupe and serve them on a tray with colorful toothpicks in each one.
- Quesadillas. You don’t have to drive to a Mexican restaurant to enjoy these melted treats. Simply sprinkle shredded cheese onto a tortilla. Fold the tortilla in half and microwave it until the cheese is gooey. Cut the quesadilla into triangle-shaped wedges and dip in salsa.
- Frozen grapes. The entire family will enjoy this cool treat once summer arrives. Place a washed bowl of grapes in the freezer for an hour or so. Don’t forget to cut the grapes in half for smaller children and toddlers.
- Peanut butter squares. Kids will eat just about anything that’s covered in peanut butter. Spread peanut butter onto a cracker or a rice cake. Add a couple of apple slices, then top with another cracker to form a little cracker sandwich.
- Snacker’s delight. Children change their minds with the wind, so be prepared with a medley of their favorites. Fill each cup of a muffin tin with different treats such as nuts, raisins, cheese cubes, pretzels, carrot slices, and sunflower seeds.