By Analisa F. Naldi

Photos by Carien Veldpape/ special to the TOWN CRIER Clayton Pugh, 12, of Cupertino and Kathleen Kristensen, 10, of Los Altos work outside as part of their training at FIT in Los Altos.

With the start of school rapidly approaching, it is increasingly important for parents and children to put physical activity, health and wellness at the top of their priority lists. While budgeting for time and organizing schedules, set aside at least an hour a day for physical activity outside of school and work.

The American College of Sports Medicine and the federal Department of Health and Human Services suggest choosing a variety of activities at a moderate to high level of intensity for children to do every day.

Why is the minimum requirement of 60 minutes of physical activity per day so essential to the lives of both children and their parents? Physical activity can decrease or maintain a person’s body weight, benefit cardiovascular health and muscular strength and regulate blood pressure while enhancing self-esteem and minimizing both stress and anxiety. Regular physical activity also decreases the risk of developing chronic and obesity-related diseases such as cardiovascular disease and diabetes.

Maintaining healthy bones is vital for children, especially while they are growing. Weight-bearing exercise has been found to enhance peak bone mass during this time of life. It is equally important for parents to participate in a consistent, weight-bearing exercise regimen to maintain and improve bone density.

With the physiological and psychological benefits of regular physical activity becoming more apparent, the only problem left is deciding what the best means of exercise is for you and your child. A 2001 survey by the Sporting Goods Manufacturers Association found that approximately 26.6 million youths ages 6 to 17 play on an organized sports team and another 10 million play at least one team sport but not as an organized activity.

Youth participation in competitive team and individual sports has nearly doubled since 1971. By 2005, participation had risen to roughly 4.1 million boys and 2.9 million girls, according to the National Federation of State High School Associations.

Children also have been getting involved in sports at younger ages. Among the possible reasons are an increase in female participation because of the new sports for girls offered under Title IX, passed in 1972, which mandated that schools attempt to reach parity between girls’ and boys’ athletic offerings. Participation has also increased in nontraditional sports, and there are more sports opportunities for disabled youth.

With parents increasingly recognizing the general health, academic and social benefits of sports participation, opportunities for youth in sports continue to grow.

Even so, the U.S. surgeon general has found that nearly half of American youths between the ages of 12 and 21 are not physically active on a regular basis. Daily enrollment in physical education classes dropped almost 17 percent from 1991 to 1995, according to the surgeon general.

Lack of activity is one reason behind the increase in childhood obesity in this country. Obesity in children ages 6 to 11 increased from 4.2 percent from 1963 - 1965 to 18.8 percent in 2003-2004, the National Center for Health Statistics reported in 2004.

Because so many schools have cut physical education classes, children and their parents are seeking alternative methods to increase physical activity. Youth strength training for prepubescents and adolescents is winning acceptance among fitness professionals and doctors. Strength training has been found to be a safe, effective part of youth physical activity programs and sports, as well as an injury prevention strategy.

Strength training provides a challenging, unconventional program that revolves around functional movements - movements that are executed daily - in a fun environment. It not only increases strength but also benefits coordination and flexibility and has been shown to increase self-confidence, focus and self-determination.

Strength-training programs also enable children to establish personal goals, recognize the means to meet them and fully experience the journey required to achieve them. A properly designed strength-training program will introduce and encourage the lifelong benefits of physical activity, providing a healthy start to an active lifestyle.

A common fear is that prepubescent children shouldn’t perform strength-training exercises because of the stress it applies to their bodies and bones. Truth be told, a strength-training program designed with the appropriate training volume - the right number of sets and repetitions at the right intensity - and correct supervision puts children at no more risk than that in their daily lives.

Two studies documenting injury in weight training determined that the injuries resulted from poor supervision. Therefore, as supported by current research, participating in a strength-training program as young as age 6 is safe and can increase strength levels when designed and supervised appropriately.

Whether it is a team sport, strength-training programs designed for children ages 7 to 18 or running around the park after school with the family, the most important thing is to be active every day.

For children, the possibilities are endless:

• Start at school. Get your child involved in sports during recess and physical education classes.

• If your child does not like sports, investigate other local recreational activities and programs, such as hiking, running trails, climbing facilities, youth strength-training and fitness programs.

• Check out the local parks and playgrounds, encouraging your child to play and learn to enjoy physical activity.

• Make sure the activities your children are exposed to are age appropriate and safe, so the children can spend the greatest amount of time possible at each activity.

• Provide fun, active equipment and toys for your children to use during their downtime.

• Limit the amount of time spent each day in front of video games, computers and television.

It helps children learn to stay fit if parents are also focused on maintaining their own health and fitness levels when school gets back in session. Here are a few suggestions:

• Get active with your children. Select daily activities you can participate in as a family, using local venues, parks and equipment.

• Set a positive example by completing a daily workout routine of your own, including walking, running and strength training, Pilates or yoga.

• Work out with a friend. Whether it is taking a walk or training at a gym, completing a workout with a friend will help you hold each other accountable and make your workout both competitive and fun.

• If you are looking for a more structured workout program, visit www.hyperstrike.com, an online personal training service that provides scientific-based, personalized workout regimens specific to your profile.

Remember, get out, get active and enjoy each day!

Analisa F. Naldi holds a master’s degree in kinesiology with a concentration in motor development from San Jose State University. She has been training and coaching children as young as 7 for five years. In addition to coaching girls’ basketball at St. Francis High School, Naldi works with children in the FIT Kids and FIT Teens strength-training programs at FIT, 600 Rancho Shopping Center, Los Altos.

FIT Kids is for ages 7 to 12, and FIT Teens is for adolescents 13 to 18. For more information on theseand other fitness strategies for children, call Naldi at 947-9831, ext. 133, or e-mail analisa@focusedtrainers.com.