Regular exercise and proper nutrition are the keys to good health, regardless of age. There are three important aspects to fitness – endurance, strength and flexibility. A proper fitness regimen includes all three of these aspects. When children are fit at an early age, they are more likely to remain active and physically fit throughout their lives. The benefits of regular exercise include maintaining a healthy weight and increased energy and self-esteem. In addition, regular exercise can help prevent many illnesses (e.g., high blood pressure, diabetes, heart disease).

It is important for parents and/or children to speak with a pediatrician before a child begins any new fitness regimen, including sports and athletic activities. A pediatrician can evaluate the child and help decide which activities are safe for the child’s physical condition and stage of development. Although exercise is important, too much may cause injuries and problems. If a child of any age refuses to engage in physical activity or complains about any pain while active, a pediatrician should be consulted. Anabolic steroids and other performance-enhancing drugs must be avoided. Anabolic steroids can be dangerous when used inappropriately. They can lead to various, long-lasting and in some cases, irreversible health problems (e.g., early heart attack, liver tumors).

There are many types of exercise to help keep children healthy. Exercise does not have to be an organized sport. Organized sports may not be appropriate for young children who have not yet mastered the basic skills. If children do belong to a sports team at a very young age, it is important that the entire league emphasize the fundamental skills, fitness and fun.

Strength training with free weights is only recommended for older children (e.g., late adolescence, early adulthood). Younger children can perform strength-training exercises without equipment, such as push-ups, stomach crunches and sit-ups. Children should always be supervised by a qualified adult when performing any type of strength training activity.

Between birth and age 2, children typically get all the exercise needed from daily life. The general recommendation for school-age children and adolescents include a minimum of 60 minutes of physical activity every day.

Children and adolescents are much more likely to engage in regular physical activity if they have the support of their family and friends. It is important for parents and caregivers to be positive role models. It is also important that children and adolescents participate in sports or activities that are fun. Forcing a child to engage in a disliked activity provides little motivation and may discourage the child from exercising all together. It is important to avoid presenting fitness as a punishment or a chore.