Building strength and cardiorespiratory fitness during adulthood is important for healthy aging, but the decline in physical fitness begins in primary school. Many children lose interest in active play and sports at a young age. While adult fitness habits are important, the best time to establish healthy lifestyle behaviors is during the first 10 years of life.

Today’s youth are generally weaker and slower than previous generations, with most not getting the recommended 60 minutes of daily moderate to vigorous physical activity (MVPA). Only 27-33% of children and adolescents meet these guidelines. The consequences of early physical inactivity include weak muscles, poor motor skills, bone health issues, sleep problems, academic difficulties, and mental health challenges. It also increases the risk of chronic diseases like obesity, diabetes, and heart-related issues later in life.

To promote lifelong physical activity, it’s essential to recognize that children are active for different reasons than adults. While adults focus on health benefits, children are motivated by fun, making friends, and learning new things. Exercise programs for youth should prioritize enjoyable and varied activities rather than just meeting MVPA targets. This approach enhances enjoyment, adherence, and overall outcomes.

Exercise professionals should integrate developmentally appropriate strength, skill, and aerobic activities into youth programs. Effective interventions should target neuromuscular development and address barriers to physical activity. Strength-building activities are particularly important, as they support the ability to jump, kick, and run proficiently. Regular participation in these activities develops robust physical capacities needed for various physical activities.

Like food macronutrients are essential for health, three main fitness macronutrients support muscular strength, movement skills, and cardiovascular function in growing children. Encouraging active play, exercise, and sports throughout the day helps establish lifelong healthy habits. This requires balancing the benefits of MVPA with understanding youth’s physical and psychosocial needs.

To activate today’s youth, consider the “F-words” of youth physical activity:

  • Fun: Promote enjoyable and engaging activities. Encourage trying new exercises or creating new games, offering a mix of structured and unstructured activities.
  • Family: Involve family members in physical activities to strengthen bonds and make fitness a daily priority. Educate parents on the importance of daily MVPA.
  • Fitness: Integrate strength, skill, and aerobic activities into youth programs. Emphasize the importance of building a strength reserve for sustainable participation in exercise and sports.
  • Feelings: Focus on the enjoyment of participation rather than success. Encourage discovering talents, setting achievable goals, and creating a sense of belonging.
  • Flourish: Promote outdoor activities in natural settings to provide a break from screens and enjoy nature. Activities like scavenger hunts, obstacle courses, and tag games can enhance physical and emotional well-being.

By addressing these aspects, youth fitness programs can effectively promote lifelong physical activity and overall health.

Courtesy: ACE Fitness