When we get right down to it, we know kids both need to be active and eat moderate portions of nutrition-packed foods to achieve and maintain optimal health. In a society that highly encourages kids to become inactive, it’s time to get back to the basics. The following acronym conveys six key points that kids should learn to help them get and stay fit in the highly commercialized, technology-driven 21^st century.

                                                      Attitude

                                                      Commitment

                                                      Total-body conditioning

                                                      Increasing challenge

                                                      Variety

                                                      Enjoyment

Attitude- Proper attitude is the first step to achieving a healthy lifestyle. Kids who are confident in their physical abilities will stay active, while kids who aren’t confident will try to avoid activity. Obtaining a few positive physical experiences related to exercise, achievement of goals, and visualization (imagining oneself both enjoying the activity and accomplishing a successful outcome) can make all the difference in the choices that a child makes for the rest of their lives.

Commitment- With today’s glut of distractions and popular activities fostering a sedentary lifestyle, kids really need to make a commitment to staying active. In doing this, it’s important for them to equally understand both the “how“ and the “why“ to make the proper cognitive connection of lifestyle and health. Instead of side-stepping this issue, parents should discuss not only the benefits of physical activity, but also the unfortunate reality of what happens if one decides to make poor lifestyle choices.

Total- body conditioning- Left to their own devices, kids may not develop an ideal approach to exercise. They may over-exercise. They may under-exercise. They may over-emphasize one component of fitness, while leaving other important components out altogether.  All children should incorporate some form of flexibility training, cardiovascular exercise, and resistance training in their programs on a regular basis. Old-fashioned callisthenic movements and bodyweight exercises may be some of the most effective and fun exercises a child could do.

Increasing Challenge- Within reason, it’s important for kids to recognize that they need to continuously increase the challenge-level of their exercise regime. If a child becomes complacent and stops trying to challenge them self during activity, those fun-to-see improvements in both skill and physical fitness will grind to a halt. Proper goal-setting and a healthy competition with friends can stimulate the desire to continue doing what’s required to improve.

Variety- Particularly with children, variety is key to assuring a long-term fitness strategy. Diverse activity helps children avoid both physical injury and mental burnout. Avoiding a “one-sport specialization” mentality and promoting well-rounded sports acumen and exercise should do the trick.

Enjoyment- Children must enjoy their activity! The best laid, most well-intended programs will not be maintained or benefited from long-term if the child doesn’t enjoy it. Assure the sport(s) the child plays is by his or her own choice. If the child tends to dislike any sort of activity, it’s important to get them to try as many as possible. If they try several, those with a decidedly positive atmosphere should surface as activities the child is willing to continue participating in.

In short, it’s critical that we as caregivers take the time to think through how each of these key factors should apply to our children. Dialogue is also key, so consider discussing these concepts with your child(ren) and make them an active part of the decision making process. Lastly, consider the investment in a personal fitness trainer with a positive track record who also has direct experience in working with children. Working with the right “coach” on implementing these strategies can go a long way toward ensuring the child’s success and, ultimately, longevity.