HealthWorks! Youth Fitness 301 Exercise Series

The following videos shared courtesy of Cincinnati Children's Hospital Medical Center.  Additional videos can be found on You Tube at the Health Works! Healthy Living Series.


Healthworks! Teaching Kids to Exercise at an Early Age

Chelsey Lambert, Exercise Physiologist: "Teaching kids to exercise at an early age is important because these habits are more likely to carry on when they get older." "Three important things to remember when focusing on younger kids and exercise is: Make it Fun. They will most likely lose interest if it's boring." "Make the exercise age appropriate. For example, planks for 60 seconds would not be appropriate for younger children." "Use imagination. Animal noises, sounds, shapes, different mindful exercises are always fun." "Here are a few helpful tips and ideas to help your preschooler exercise instead of screen time. Try an obstacle course. An obstacle course can help with coordination, large motor skills, concentration and team building. Cheer other kids on. Another great way to get younger kids moving is to try a scavenger hunt. This could be indoors or outdoors. Scavenger hunts help teach kids to walk longer distance and keep their mind engaged. Learn about nature or a specific topic." "If you feel your child needs more quiet time but still want to decrease screen time, try a yoga video or yoga poses. Yoga is great for helping kids and help them with balance, core strength and flexibility." "Dancing is also a fun way to keep kids moving. Try dancing with props, use ribbons or silly costumes that help to keep it fun. Try dances that they can remember. Play different games with music, for example, freeze tag, red light green light, hula hoop or jump rope."

Healthworks! Healthy Living: Setting the Stage for Success

Kristin Stackpole, MD, Pediatrician: "Making change can be difficult. Here, at the Center for Better Health and Nutrition, we want the changes you are working on to go as smoothly as possible." "There are steps that you can take today to help make future change easier. We think of this as setting the stage for success. The first stem is making sure that you eat breakfast, lunch and dinner at a similar time each day. Having scheduled meals and snacks helps with hunger control. It also helps you avoid the pitfall of over-snacking after school or at night." "The second tip is to schedule your daily exercise. Finding an hour each day to exercise can be tricky. Planning physical activities as part of your day helps prevent missing the chance to exercise." "The third step is to get enough sleep. Getting enough sleep is one of the best things we can do for our bodies. Sleep improves our physical and emotional health and even helps us do better in school. When we don't get enough sleep, we're actually hungrier. Also, most of our sleep should occur at night instead of sleeping for long periods during the day." "Next, create an environment in which making the healthy decision is easier than making the unhealthy decision. The more convenient your exercise and healthy eating are, the more likely you are to stick with it. If your goal is to stop drinking sugary drinks, get them out of the house. If your goal is to exercise after school, pack a bag so that you have everything you need with you for that activity." "If you are working toward decreasing the time you spend playing video games, set a timer before you begin playing. Taking electronics and phones out of the bedroom can help make sticking to a set bedtime easier." "Taking care of your emotional health is critical. If you're starting this process feeling sad, stressed or anxious, making healthy change can be more difficult. Let us know if you're experiencing these feelings so that we can help connect you to someone who can help."