IntroHave you ever thought about getting in shape, but you were worried that you were too old to start now? How about your children? Are they old enough to start? The good news is that almost everyone is of an age to improve their physical fitness.
Young children
In general, kids like to be active and going non-stop from the moment they learn how to walk. In recent years, however, “go outside and play” has become “go turn on the TV.” This lack of childhood activity has been identified as the most significant cause of childhood obesity. Even the typical American diet will have little negative effect on a child if they get plenty of exercise. If your child is struggling, the best thing to do is to get them out of the house! Any activity is good activity for a child. This can include simple things like running in the park or riding their bike, or more structured activities like team sports. Most team sports programs start as young as 6 or 7 years old. If team sports activities are out of reach and your location is not conducive to unsupervised playing, try to arrange some active time every other day to give your child the opportunity to get out all that extra energy. Not only will they stay healthier, they’ll be calmer during times of less activity.
Pre-teens
If you’re hoping to improve your pre-teens fitness level, it’s important to know that most fitness centers will not allow them to work out until they are 12 years old. The good news is depending on their development level (only you and your doctor can determine this), they can start doing simple bodyweight exercises starting at about 8 years old. Push-ups, crunches, dips, lunges, squats and more are all things your pre-teen can do to stay healthy (read “Getting started with bodyweight exercises” for more ideas). If you’re having trouble getting your kids to stay fit, why not set up fitness goals for them? If they go through a regimen that you put together yourself, or one designed by a Certified Personal Trainer (like me!), a certain number of times per week, maybe they can earn a small reward or “points” towards something they want. If you have two pre-teens, a little friendly competition never hurt!
Teenagers
At age 12 and beyond, many kids will be anxious to work out with you at your fitness center. You might be excited to let them come along, but make sure you and your doctor are both in agreement that they’re ready for more than bodyweight exercises. Many kids are ready as soon as 12, but some might not be ready until 14 or later. Like anything else, make sure they start slow and light. Teach them the movements and theories of smart, effective strength training. Form is much more important than weight, especially for beginners. Also make sure that they maintain a good cardio regimen. As puberty approaches, one of the changes the body goes through relates to how food is processed. Unlike a child whose metabolism will effectively burn up most anything, a teenager starts to have more problems with a typical American diet. Start by teaching them the basics and they’ll learn to love a healthy diet (read “The basics of eating healthy” for a review).
Adults
If you’re thinking that you’re too overweight, too out of shape or too busy to get started now, you couldn’t be more wrong. Many people don’t discover a love for fitness until well into their twenties. Grab a glass of water and read, “Why get fit”, “Working out when you have a life” and “The basics of eating healthy” to learn how people in your same situation get started on their fitness journeys every day.
Fitness at 40+You’ve heard “them” say that 40 is the new 30? Well, “they” are right! It’s NEVER too late to start. More people in their 40’s are getting started on fitness programs than ever before. The only thing you may need to look out for is pre-existing medical conditions that could be aggravated by a new fitness regimen. Discuss starting a fitness program with your doctor. The odds are your doctor will be behind you 110%.
Fitness for seniors
Guess what? You’re not too old, either! With all the research that’s come out in the last decade, people are adding 5-10 years onto their lives by getting fit! Talk to your doctor about how much work you can do and the warning signs of trouble. Don’t focus so much on being the healthiest you’ve ever been; instead, focus on being as healthy as you can be today. Eat plenty of fruits and veggies along with lean proteins. Focus on endurance exercises to improve the health of your lungs and your heart. Your children and your children’s children will thank you for it!
Summary
No matter what your age, you can start on your journey towards fitness today! Don’t wait another minute!
Copyright ©2009 AskJoeFitness.com