Wednesday, May 26, 2004

Fitness tips for children

With the hectic schedules of today’s families, it seems as though there is rarely extra time for physical activity. However, David Marshall, M.D., medical director of the Sports Medicine Program at Children’s Healthcare of Atlanta, recommends that families should map out and plan time for activities to ensure they are added to the daily routine. In honor of National Physical Fitness Month, here are some family-friendly outdoor activities recommended for summertime:

• Family walks lasting 20-30 minutes will provide the daily recommended 20-30 minutes of moderate physical aerobic activity.

• Biking has similar benefits to walking.

• Hiking has similar benefits to walking and biking.

• Soccer provides aerobic activity and gives personal satisfaction of acquiring and improving on new skills (i.e. running, jumping, kicking, throwing, etc.). This will also begin to teach the young athlete teamwork and sportsmanship.

• Gardening is a fun way to teach the importance of daily care/maintenance and learn about healthy eating. In addition, the family can get satisfaction in eating the “harvest.”

• Golf (if kids are old enough) provides aerobic exercise and introduces children to a life-long activity.

• Orienteering is a fun, different activity that introduces kids to maps, compass, directions, distance, etc.

Physical benefits of the above activities include a decrease in the risk of obesity, heart disease, diabetes and high blood pressure for all age groups.

Mental benefits include appreciation of outdoor fun, nature, scenery, sunlight and fresh air. Hopefully, kids and families will begin to look forward to outdoor activities rather than a new video or computer game.

Here are some health and safety considerations for outdoor activities:

• Apply sunscreen liberally with SPF 30 or higher. Try to avoid direct sunlight during peak hours (10 a.m. to 2 p.m.) Wear a brimmed hat.

• Apply insect repellant if in or near wooded areas. Check for ticks at night if in wooded areas.

• Use appropriate safety equipment such as bike helmets, padding, shin guards and life vests (if around water).

• Wear bright, reflective clothing for nighttime activities.

• Carry a basic first aid kit with a flashlight.

• For overnight activities or trips, tell a neighbor where you are going, the location of the trails and when you expect to return.

• Always carry a cell phone with a charged battery.

• Walkie-talkies are handy for hiking and orienteering.

• Stay hydrated. Water is best if the activity will last an hour or less. For activities lasting over an hour, try to drink a beverage with sugar or carbohydrates such as a sports drink. Before the activity, drink until no longer thirsty plus another 8-12 ounces. During the activity, drink 6 to 8 ounces every 20 minutes, even if you are not thirsty during scheduled breaks. Once you feel thirsty, you are already mildly dehydrated.

• Monitor the weather conditions the day before and the day of the activity If there are thunderstorms in the area or you see lightning and thunder within 30 seconds, seek shelter such as a metal car, building or provided storm shelter. NEVER hide under a tree or use a phone with a wire. If you are caught in an open field with lightning, crouch or squat down on the balls of your feet to get low and to minimize your contact with the ground. Place your hands over your ears.

Children’s Healthcare of Atlanta, one of the leading pediatric healthcare systems in the country, is a 501(c)(3) not-for-profit organization that benefits from the generous philanthropic and volunteer support of our community and state. With 430 licensed beds in two hospitals and more than 400,000 annual patient visits, Children’s is recognized for excellence in cardiac, cancer and transplant services, as well as in many other pediatric specialties. To learn more about Children’s Healthcare of Atlanta, visit www.choa.org or call 404-250-KIDS.