Raising Fit Kids

Notes from the book, _The No-Gimmick Guide to Raising Fit Kids_.

*Warm up before exercising: walking, arm circles, knee lifts.
*Stretches:
*****hamstring: sit down and spread legs, exhale and reach for one toe and hold 30 seconds, repeat on other leg
*****groin: sit, bring feet together so that the bottoms of feet are touching, lean forward and hold 30 seconds
*****quads: lying down on side or standing up, bring heel to buttocks, switch
*****lower back: lie on back, knees bent, bring one leg up to chest and hold 30 seconds, switch
*****cobra stretch
*****shoulder stretches
*****side stretches
*Go for walks daily. Start with 30 minutes and increase by 5 minutes each week. Kids run, skip, gallop, explore, etc.
*Other aerobic activities: bicycling, roller skating/blading, swimming, jump rope
*Winter aerobic activity: Dance Dance Revolution (there is a Disney version available!)
*Strength Training, work up to 2 sets of 12-15 reps, 3-4 times per week: weights (light), push ups, sit ups, back-ups ("superman"), chin ups, lunges
*Only take second helpings 20 minutes after dinner is served.
*Slow down eating, encourage conversation, manners, setting down the fork in between bites.