Hurdles to fitness for our children
Is age a barrier to fitness? Most often when this question is asked it is in reference to aging adults. That being said, it is equally important to ask the same question in the context of adolescents and to ensure that early on our children begin developing the foundation for a healthy lifestyle. While age is not a barrier to fitness with children, there are three potential hurdles they may stumble upon as they grow into adulthood.
At a very young age, fitness is maintained through play. Think back to when you were young or to your kids when they were little. We had boundless amounts of energy, bouncing off the walls and running around chasing our friends or siblings. It was almost as though we were perpetual motion machines, who would only suddenly shut down when we absolutely required some sleep, which only served to refuel our engine. During this stage, play is an important part of our physical and mental development. Play allows children to become exposed to a variety of movements, to explore the world around them, to learn how to move through it and to test their abilities (and our patience!). With the expanded physical development children gain from play, they become increasingly prepared to move onto more complex and taxing activities as they grow and mature. But it is precisely at this period that children begin to go to school full time, which means most often sitting for a large portion of the day and this boundless energy begins to become diverted towards other critical developmental milestones.
During the early school aged years, children’s fitness is maintained through PE and after school sports. At this point some kids run into their hurdle: Several kids don’t find a large PE class or after school sports to their liking. This is not surprising as kids’ abilities are developing at different rates and it is common for children to begin to compare themselves to others. This normal part of growing up can cause kids to give less effort in these activities, leading to a preference to be at home after school, spending their free time snacking or using their electronics. If left unchecked, a kid’s fitness can begin to wane. Clearly, it is critical to encourage our children to participate and to help them to find the right programs that are both supportive and inclusive. This can be a difficult task as parents may have to try many activities until they find the right fit. It is also important that we make sure that we don’t push too hard and that we stay positive. As we all know, finding this right balance can be tough, but push too hard and the kids will outwardly reject our best intentions.
The second hurdle is just an exaggeration of the first. As kids enter Middle School and developing abilities become more disparate (albeit potentially temporarily), this urge to seek solitude or respite in the comfort of one’s own home becomes increasingly strong. This is exacerbated by the fact that sports begin to become more competitive and becomes much less “fun”. Again, while the prescription here can call for finding the right social groups or organizations to engage our kids and to keep them interested, it can also call for family walks, hikes or bike rides, all of which will fit the bill to help keep your child(ren) active. Again, it requires a concerted effort on the part of the parent to ensure that they recognize and fill any potential gaps.
The third hurdle comes in high school as studies become more rigorous and significantly higher amounts of time and energy are put into schoolwork. Young adults may not feel as though they have the time to go to extracurricular activities and may find themselves increasingly stuck at a desk/computer in their home. Many kids need our help with time management in order to create opportunities for fitness (and active play!). By helping our children to make schedules and assisting in managing their time, ample opportunities arise for extracurricular activities. That being said, when time is really crunched, simple plans, such as incorporating body weight movement routines during study breaks, walks in the morning/evening or weekend activities or adventures (camping, hiking, going to the mall or site seeing) should be used to keep them moving.
Once these three potential hurdles have been overcome, children, now young adults, leave the nest and head off to university. It is up to them to take all the lessons we’ve taught them and to apply what they’ve learned to their own self-discipline and routine. If a strong foundation has been built for maintaining fitness, it will carry on into adulthood and eventually into the later years of life.
If you need help with ideas for keeping your children active and laying their foundation for fitness, please reach out to me at bt@innerfight.com.
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
Is age a barrier to fitness? Most often when this question is asked it is in reference to aging adults. That being said, it is equally important to ask the same question in the context of adolescents and to ensure that early on our children begin developing the foundation for a healthy lifestyle. While age is not a barrier to fitness with children, there are three potential hurdles they may stumble upon as they grow into adulthood.
At a very young age, fitness is maintained through play. Think back to when you were young or to your kids when they were little. We had boundless amounts of energy, bouncing off the walls and running around chasing our friends or siblings. It was almost as though we were perpetual motion machines, who would only suddenly shut down when we absolutely required some sleep, which only served to refuel our engine. During this stage, play is an important part of our physical and mental development. Play allows children to become exposed to a variety of movements, to explore the world around them, to learn how to move through it and to test their abilities (and our patience!). With the expanded physical development children gain from play, they become increasingly prepared to move onto more complex and taxing activities as they grow and mature. But it is precisely at this period that children begin to go to school full time, which means most often sitting for a large portion of the day and this boundless energy begins to become diverted towards other critical developmental milestones.
During the early school aged years, children’s fitness is maintained through PE and after school sports. At this point some kids run into their hurdle: Several kids don’t find a large PE class or after school sports to their liking. This is not surprising as kids’ abilities are developing at different rates and it is common for children to begin to compare themselves to others. This normal part of growing up can cause kids to give less effort in these activities, leading to a preference to be at home after school, spending their free time snacking or using their electronics. If left unchecked, a kid’s fitness can begin to wane. Clearly, it is critical to encourage our children to participate and to help them to find the right programs that are both supportive and inclusive. This can be a difficult task as parents may have to try many activities until they find the right fit. It is also important that we make sure that we don’t push too hard and that we stay positive. As we all know, finding this right balance can be tough, but push too hard and the kids will outwardly reject our best intentions.
The second hurdle is just an exaggeration of the first. As kids enter Middle School and developing abilities become more disparate (albeit potentially temporarily), this urge to seek solitude or respite in the comfort of one’s own home becomes increasingly strong. This is exacerbated by the fact that sports begin to become more competitive and becomes much less “fun”. Again, while the prescription here can call for finding the right social groups or organizations to engage our kids and to keep them interested, it can also call for family walks, hikes or bike rides, all of which will fit the bill to help keep your child(ren) active. Again, it requires a concerted effort on the part of the parent to ensure that they recognize and fill any potential gaps.
The third hurdle comes in high school as studies become more rigorous and significantly higher amounts of time and energy are put into schoolwork. Young adults may not feel as though they have the time to go to extracurricular activities and may find themselves increasingly stuck at a desk/computer in their home. Many kids need our help with time management in order to create opportunities for fitness (and active play!). By helping our children to make schedules and assisting in managing their time, ample opportunities arise for extracurricular activities. That being said, when time is really crunched, simple plans, such as incorporating body weight movement routines during study breaks, walks in the morning/evening or weekend activities or adventures (camping, hiking, going to the mall or site seeing) should be used to keep them moving.
Once these three potential hurdles have been overcome, children, now young adults, leave the nest and head off to university. It is up to them to take all the lessons we’ve taught them and to apply what they’ve learned to their own self-discipline and routine. If a strong foundation has been built for maintaining fitness, it will carry on into adulthood and eventually into the later years of life.
If you need help with ideas for keeping your children active and laying their foundation for fitness, please reach out to me at bt@innerfight.com.
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Is age a barrier to fitness? Most often when this question is asked it is in reference to aging adults. That being said, it is equally important to ask the same question in the context of adolescents and to ensure that early on our children begin developing the foundation for a healthy lifestyle. While age is not a barrier to fitness with children, there are three potential hurdles they may stumble upon as they grow into adulthood.
At a very young age, fitness is maintained through play. Think back to when you were young or to your kids when they were little. We had boundless amounts of energy, bouncing off the walls and running around chasing our friends or siblings. It was almost as though we were perpetual motion machines, who would only suddenly shut down when we absolutely required some sleep, which only served to refuel our engine. During this stage, play is an important part of our physical and mental development. Play allows children to become exposed to a variety of movements, to explore the world around them, to learn how to move through it and to test their abilities (and our patience!). With the expanded physical development children gain from play, they become increasingly prepared to move onto more complex and taxing activities as they grow and mature. But it is precisely at this period that children begin to go to school full time, which means most often sitting for a large portion of the day and this boundless energy begins to become diverted towards other critical developmental milestones.
During the early school aged years, children’s fitness is maintained through PE and after school sports. At this point some kids run into their hurdle: Several kids don’t find a large PE class or after school sports to their liking. This is not surprising as kids’ abilities are developing at different rates and it is common for children to begin to compare themselves to others. This normal part of growing up can cause kids to give less effort in these activities, leading to a preference to be at home after school, spending their free time snacking or using their electronics. If left unchecked, a kid’s fitness can begin to wane. Clearly, it is critical to encourage our children to participate and to help them to find the right programs that are both supportive and inclusive. This can be a difficult task as parents may have to try many activities until they find the right fit. It is also important that we make sure that we don’t push too hard and that we stay positive. As we all know, finding this right balance can be tough, but push too hard and the kids will outwardly reject our best intentions.
The second hurdle is just an exaggeration of the first. As kids enter Middle School and developing abilities become more disparate (albeit potentially temporarily), this urge to seek solitude or respite in the comfort of one’s own home becomes increasingly strong. This is exacerbated by the fact that sports begin to become more competitive and becomes much less “fun”. Again, while the prescription here can call for finding the right social groups or organizations to engage our kids and to keep them interested, it can also call for family walks, hikes or bike rides, all of which will fit the bill to help keep your child(ren) active. Again, it requires a concerted effort on the part of the parent to ensure that they recognize and fill any potential gaps.
The third hurdle comes in high school as studies become more rigorous and significantly higher amounts of time and energy are put into schoolwork. Young adults may not feel as though they have the time to go to extracurricular activities and may find themselves increasingly stuck at a desk/computer in their home. Many kids need our help with time management in order to create opportunities for fitness (and active play!). By helping our children to make schedules and assisting in managing their time, ample opportunities arise for extracurricular activities. That being said, when time is really crunched, simple plans, such as incorporating body weight movement routines during study breaks, walks in the morning/evening or weekend activities or adventures (camping, hiking, going to the mall or site seeing) should be used to keep them moving.
Once these three potential hurdles have been overcome, children, now young adults, leave the nest and head off to university. It is up to them to take all the lessons we’ve taught them and to apply what they’ve learned to their own self-discipline and routine. If a strong foundation has been built for maintaining fitness, it will carry on into adulthood and eventually into the later years of life.
If you need help with ideas for keeping your children active and laying their foundation for fitness, please reach out to me at bt@innerfight.com.
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
Today we will hold tempo for 2 long blocks and one shorter block. Keep asking yourself if you are running a 7/10 effort during this session.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
This week our over/unders have increased from 800m to 1000m. Paces are the same as last week. This is your chance to run fast with the wider InnerFight Endurance Community and Coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
We will be running our intervals around the Olivia apartments this week for 1 loop and then in the park for a shorter loop. Try and pick up the pace on the shorter park loops.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week our efforts will build from 4/10 to 7/10 over 3 blocks of builders. You therefore have 3 attempts to hit that 7/10 feeling. We recommend that you do not start off too fast on this one.
Sunday
Time: 5:29am
Location: InnerFight
Session: Long Run
We will be running from InnerFight this Sunday. There are various options from 15km to 35km depending on which races you have coming up. If you would rather run for time, that is also fine! Routes will be shared in WhatsApp and on TrainingPeaks.
We will kick the week off on Monday with heavy single-leg work and move on to a fast interval workout. Tuesday is about the sandbags with a tough set of EMOMs followed by a partner workout. Wednesday, we have more focus on our strict pull-ups and then a gymnastics and running-based workout. Thursday, we will hit some technical work on a clean complex and follow it up with some heavy clean singles, followed by a tough and fast-paced workout with rowing cleans and wall balls. Friday, we finish the week with some heavy Jerks in the skill and then a gruelling chipper.
Monday:
Strength:
Walking Dumbell Lunges
Conditioning:
In a 2 min window
25 KB Sumo deadlift (2x24/16)
Amrap DU
rest 2 mins
In a 2 min window
16 Weighted Box Step Ups 1 x KB 24/16
AMRAP Cals Bike
rest 2 mins
x3
Tuesday:
Strength:
Building Weight Sandbag To Shoulder
Conditioning:
In Pairs
100 sandbags to shoulder (80/50)
Every 4 mins
1 car park lap farmers carry 2 x 32/24
Wednesday:
Strength:
A) Strict Pull Ups
B) KB Push Press + Pull Ups + Side Plank
Conditioning:
16 min amrap
Pool Run
10 burpee pull-ups
3 wall walks
Thursday:
Strength:
A) Clean Pull + Hang Squat Clean + Front Squat
B) Squat Clean
Conditioning:
For time:
500/400m row
30 squat clean (60/40)
50 WallBalls
Friday:
Strength:
A) Push Jerk
Conditioning:
It's an awesome triplet to end the week! Therapyyyyy!
ENGINE
Working on holding our MIKKOS score calories for longer blocks of time.
GYMNASTICS
This week, we will focus on rope climbing, doubleunders, and handstand push-ups in gymnastics. We will focus on the skill elements to help you with these movements! Whether you have these movements down or not, this class will help you improve in all these movements so you're ready to attack classes!
HYROX
We start to put together the pieces and do a mini HYROX
MOBILITY
We will go over full-body flow routines focusing on flexibility for full-body alignment.
PURE STRENGTH
In Pure Strength, we start the week with some percentage work on the close grip bench press, followed by heavy rows and a shoulder pump to finish. Wednesday, we worked up to a heavy single on the deadlift, with some tough drop sets followed by some heavy single leg work.
WEIGHTLIFTING
Snatch Focus this week, and we get into over-head squats before working into some Snatch High Pulls and Hang Snatch and then finish with some heavy Snatch singles!
Track Tuesday
Week two of our over/unders block, this week we move to 1km efforts.
Start time: 05:59 am
Session Length: 1 hour
Wednesday Ride
Wednesday ride* 5.59am BOTS. << use links/details from a few months back
4 X 8min at your best effort, what have you got?
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
The Coffee Run
Our classic builders set this week, 5min builds based on effort! A great tempo run.
Start time: 05:59 am
Session length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
Back to a long ride today, 105km in the group with some structured intervals to follow.
Start time: 05:59am
Session Length: 1 hour
Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday long run
Team IFE on Tour are 3 weeks out from the marathon in Munich, so they need to run long. Why not come along and support with some miles to? Message sh@innerfight.com to find out more.
Start time: 05:29am
Session Length: 1 hour
Location: From InnerFight
Is age a barrier to fitness? Most often when this question is asked it is in reference to aging adults. That being said, it is equally important to ask the same question in the context of adolescents and to ensure that early on our children begin developing the foundation for a healthy lifestyle. While age is not a barrier to fitness with children, there are three potential hurdles they may stumble upon as they grow into adulthood.
At a very young age, fitness is maintained through play. Think back to when you were young or to your kids when they were little. We had boundless amounts of energy, bouncing off the walls and running around chasing our friends or siblings. It was almost as though we were perpetual motion machines, who would only suddenly shut down when we absolutely required some sleep, which only served to refuel our engine. During this stage, play is an important part of our physical and mental development. Play allows children to become exposed to a variety of movements, to explore the world around them, to learn how to move through it and to test their abilities (and our patience!). With the expanded physical development children gain from play, they become increasingly prepared to move onto more complex and taxing activities as they grow and mature. But it is precisely at this period that children begin to go to school full time, which means most often sitting for a large portion of the day and this boundless energy begins to become diverted towards other critical developmental milestones.
During the early school aged years, children’s fitness is maintained through PE and after school sports. At this point some kids run into their hurdle: Several kids don’t find a large PE class or after school sports to their liking. This is not surprising as kids’ abilities are developing at different rates and it is common for children to begin to compare themselves to others. This normal part of growing up can cause kids to give less effort in these activities, leading to a preference to be at home after school, spending their free time snacking or using their electronics. If left unchecked, a kid’s fitness can begin to wane. Clearly, it is critical to encourage our children to participate and to help them to find the right programs that are both supportive and inclusive. This can be a difficult task as parents may have to try many activities until they find the right fit. It is also important that we make sure that we don’t push too hard and that we stay positive. As we all know, finding this right balance can be tough, but push too hard and the kids will outwardly reject our best intentions.
The second hurdle is just an exaggeration of the first. As kids enter Middle School and developing abilities become more disparate (albeit potentially temporarily), this urge to seek solitude or respite in the comfort of one’s own home becomes increasingly strong. This is exacerbated by the fact that sports begin to become more competitive and becomes much less “fun”. Again, while the prescription here can call for finding the right social groups or organizations to engage our kids and to keep them interested, it can also call for family walks, hikes or bike rides, all of which will fit the bill to help keep your child(ren) active. Again, it requires a concerted effort on the part of the parent to ensure that they recognize and fill any potential gaps.
The third hurdle comes in high school as studies become more rigorous and significantly higher amounts of time and energy are put into schoolwork. Young adults may not feel as though they have the time to go to extracurricular activities and may find themselves increasingly stuck at a desk/computer in their home. Many kids need our help with time management in order to create opportunities for fitness (and active play!). By helping our children to make schedules and assisting in managing their time, ample opportunities arise for extracurricular activities. That being said, when time is really crunched, simple plans, such as incorporating body weight movement routines during study breaks, walks in the morning/evening or weekend activities or adventures (camping, hiking, going to the mall or site seeing) should be used to keep them moving.
Once these three potential hurdles have been overcome, children, now young adults, leave the nest and head off to university. It is up to them to take all the lessons we’ve taught them and to apply what they’ve learned to their own self-discipline and routine. If a strong foundation has been built for maintaining fitness, it will carry on into adulthood and eventually into the later years of life.
If you need help with ideas for keeping your children active and laying their foundation for fitness, please reach out to me at bt@innerfight.com.
Is age a barrier to fitness? Most often when this question is asked it is in reference to aging adults. That being said, it is equally important to ask the same question in the context of adolescents and to ensure that early on our children begin developing the foundation for a healthy lifestyle. While age is not a barrier to fitness with children, there are three potential hurdles they may stumble upon as they grow into adulthood.
At a very young age, fitness is maintained through play. Think back to when you were young or to your kids when they were little. We had boundless amounts of energy, bouncing off the walls and running around chasing our friends or siblings. It was almost as though we were perpetual motion machines, who would only suddenly shut down when we absolutely required some sleep, which only served to refuel our engine. During this stage, play is an important part of our physical and mental development. Play allows children to become exposed to a variety of movements, to explore the world around them, to learn how to move through it and to test their abilities (and our patience!). With the expanded physical development children gain from play, they become increasingly prepared to move onto more complex and taxing activities as they grow and mature. But it is precisely at this period that children begin to go to school full time, which means most often sitting for a large portion of the day and this boundless energy begins to become diverted towards other critical developmental milestones.
During the early school aged years, children’s fitness is maintained through PE and after school sports. At this point some kids run into their hurdle: Several kids don’t find a large PE class or after school sports to their liking. This is not surprising as kids’ abilities are developing at different rates and it is common for children to begin to compare themselves to others. This normal part of growing up can cause kids to give less effort in these activities, leading to a preference to be at home after school, spending their free time snacking or using their electronics. If left unchecked, a kid’s fitness can begin to wane. Clearly, it is critical to encourage our children to participate and to help them to find the right programs that are both supportive and inclusive. This can be a difficult task as parents may have to try many activities until they find the right fit. It is also important that we make sure that we don’t push too hard and that we stay positive. As we all know, finding this right balance can be tough, but push too hard and the kids will outwardly reject our best intentions.
The second hurdle is just an exaggeration of the first. As kids enter Middle School and developing abilities become more disparate (albeit potentially temporarily), this urge to seek solitude or respite in the comfort of one’s own home becomes increasingly strong. This is exacerbated by the fact that sports begin to become more competitive and becomes much less “fun”. Again, while the prescription here can call for finding the right social groups or organizations to engage our kids and to keep them interested, it can also call for family walks, hikes or bike rides, all of which will fit the bill to help keep your child(ren) active. Again, it requires a concerted effort on the part of the parent to ensure that they recognize and fill any potential gaps.
The third hurdle comes in high school as studies become more rigorous and significantly higher amounts of time and energy are put into schoolwork. Young adults may not feel as though they have the time to go to extracurricular activities and may find themselves increasingly stuck at a desk/computer in their home. Many kids need our help with time management in order to create opportunities for fitness (and active play!). By helping our children to make schedules and assisting in managing their time, ample opportunities arise for extracurricular activities. That being said, when time is really crunched, simple plans, such as incorporating body weight movement routines during study breaks, walks in the morning/evening or weekend activities or adventures (camping, hiking, going to the mall or site seeing) should be used to keep them moving.
Once these three potential hurdles have been overcome, children, now young adults, leave the nest and head off to university. It is up to them to take all the lessons we’ve taught them and to apply what they’ve learned to their own self-discipline and routine. If a strong foundation has been built for maintaining fitness, it will carry on into adulthood and eventually into the later years of life.
If you need help with ideas for keeping your children active and laying their foundation for fitness, please reach out to me at bt@innerfight.com.