PHYSICAL ACTIVITY & NUTRITION FOR KIDS
Section Overview
This section describes the different types of fitness training for kids and provides exercise recommendations, information about fitness and nutrition, and snack ideas for kids in sports!
Fitness for Kids
Fitness activities should be something fun and enjoyable to stay consistent and active! There are different types of activities you can try with your family to stay healthy and moving. These activities may fall under aerobic or muscle-building activities.
Aerobic Activities
Aerobic activities are vital to increase cardiovascular fitness. It is beneficial to increase endurance and reduce the risk of developing long term chronic illness. There are many ways to engage in aerobic training. Some activities include running, bicycle riding and dancing!
Muscle-building Activities
Muscle-building activities are a great way to increase muscle and change body composition including activities such as climbing, pull-ups, push-ups, yoga, and weightlifting. These types of activities can minimize the risk of sports related injuries.
Exercise Recommendations for Children
Children ages 3-5 years old
- Children should engage in physical activity throughout the day to promote growth and development
- Young children should be active for at least 3 hours per day
- Family group activities are a great way to encourage children to play and exercise
Children ages 5-17 years old
- At least 60 minutes per day of moderate to intense activity
- Physical activity should include a combination of strength and aerobic activities
Fitness and Nutrition
Fueling your child’s body with nutrient dense foods is a great way to ensure they have energy to move their body. Here are some tips to keep in mind when choosing foods to fuel your kids during exercise!
- Choose a snack with carbohydrates and protein
- Space out protein foods throughout the day
- Be careful over consuming protein
- Limit foods high in fat
- Avoid skipping meals
- Stay hydrated
Fueling Kids for Sports
Participating in sports teams is a great way for kids to engage in physical activity while also being able to learn new skills. However, it’s best for children to fuel their bodies appropriately to keep them performing at their best!
Team Snack Rotation Do’s & Don’ts
| Do! | Don’t! |
| Choose snacks that are individually packaged to avoid germs from shared snack containers | Choose foods high in fat to avoid feeling sluggish throughout the game |
| Choose snacks that are nutrient dense and provide a source of carbohydrates and protein | Choose foods that provide a low amount of vitamins and minerals. Vitamins and minerals aid with energy production and muscle repair |
| Keep food in a cooler to avoid bacteria growth from being outside too long | Keep food in the heat, bacteria will begin to grow and contaminate the food |
