Building Superkids: Physical Fitness

Health is everything! Without it, you don't have to worry about anything else!

13 September 2024

Sensei Jon Davis

Children are supposed to run and jump and play, to throw things and play catch, to play hide-and-seek, ride their bikes, and do all those high-energy things. But, you don't see too much of this happening any more! Kids today are more accustomed to being entertained passively. Electronics, video games, and television have really made it difficult for kids to maintain fit, healthy lifestyles. The goal in developing SUPERKIDS is to show them that a fit, healthy lifestyle is the accumulation of good habits.

A SUPERKID'S Fitness Program has 3 components:

• Exercise
• Nutrition
• Hygiene and Grooming

Developing some simple habits in each of these three areas will help your SUPERKID to have the fit, healthy lifestyle that they deserve!!

EXERCISE:

The key to helping kids build an exercise habit is to make it fun! A good place to start is by encouraging them to get outside and bike, hike, walk, swim, etc. These exercises use the large muscle groups (arms, legs, and torso). The activity must elevate their heartrate. We want the activity to cause kids to exert themselves at a moderate level of intensity for 30 to 60 minutes.

If you'd like to start small, try making a commitment with your child to go for a walk together for fifteen minutes, three times per week. Walk at a moderately quick pace - as if you're going somewhere and you're trying not to be late. Walk with good posture - chin, chest, and shoulders held high. Keep your muscles loose and swing your arms naturally. Establish a schedule, and stick with it! If you happen to miss a workout, then make it up the next day!

After a 3-4 weeks of consistent exercise, here is what you'll see:

• Increased energy / endurance
• Improved muscle tone
• An improved mental attitude!

At first, we are trying to instill the HABIT of exercise, but not so much that we overwhelm our children with a difficult regimen. Remember that it's CONSISTENCY that counts, not intensity! Try to make exercise a fun experience for your kids! 

NUTRITION:

Here are the basics when it comes to helping our SUPERKIDS establish good nutritional habits:

• It's a good idea to consult a calorie chart to find the suggested daily caloric intake based on age and weight. Stick to this calorie limit in your meal preparation.
• Help your kids focus on eating a lot of fruits and vegetables. They provide our bodies with so many benefits, we can't afford to ignore them. Remember, they'll be more likely to eat them if you're setting the example by doing the same!
• Help your kids to eat fresh and unprocessed foods whenever possible.
• A lot of children (and adults) are really dehydrated! Dehydration leads to fatigue, hunger and irritability. Encourage your kids to drink small amounts of water throughout the day. Water should become their drink of choice - soda, fruit juice, etc. shouldn't be drunk for thirst.
• A good quality multi-vitamin, given to our kids daily, can help ensure that they are getting all the vitamins needed as well.

HYGIENE AND GROOMING:

A carefully groomed appearance is a sign of a healthy self-image. Appearances do count!

The goal is to help our children make matters of hygiene and grooming a part of their daily routine. Things like brushing their teeth, washing their face and hands, brushing / combing their hair, trimming their finger and toenails, keeping their clothes clean and pressed, etc.

Like anything else, kids will enjoy developing these habits if you can find a way to make it fun for them. As an example, when we wash our hands together, my son James and I compete to see who can get the most bubbles on their hands!

It's important that physical fitness habits are established early. Consider for a minute just how hard it is to change these habits when you are older. If you can reach your children with this message at age four or five, it's so much easier than trying to address it later on.

And remember to keep it fun!