Some children and adolescents are natural athletes, and some are not. Fitness does not have to involve an organized sport. Free play is also important for all ages. Some examples of free play include solo basketball or one-on-one games, riding bicycles, playing tag, jumping rope and dancing.

Organized sports may not be appropriate for young children. If a child is not physically and emotionally ready for organized sports, the experience can be frustrating. As a general rule, children are ready for these sports sometime between the ages of 5 and 7 years, although there is wide variation among children.

It is typically recommended that children under the age of 10 years participate in a variety of sports and activities rather than focusing on just one. This helps to enhance the development of motor skills and can help prevent repetitive stress injuries.

Winning and losing are a large part of many sports and activities. Younger children may not be able to handle the pressures of highly competitive sports or activities. In general, a child may not be ready for highly competitive sports or activities until age 11 or 12. If children belong to sports teams at a very young age, it is important for the team to emphasize the fundamental skills, fitness and fun.

While endurance and flexibility exercises remain similar for any age, strength training differs greatly between adults, adolescents and children. It involves exercises that build muscle, typically by using resistance, weights and other equipment. It can also help strengthen the ligaments and tendons and increase bone density. The goal of strength training in childhood is to improve strength, not to bulk up. Bulking up should not even be a consideration until late in adolescence, or in early adulthood. Children’s strength training should always be performed with the supervision of a qualified adult.

Strength training is not the same as bodybuilding, and using heavy weights is not recommended for children and adolescents because developing bones, muscles and joints can be injured. Typically, when a child is ready for organized sports, then strength training can begin.

When weights are used, they need to be relatively light. If the child cannot perform 10 repetitions, the weight is too heavy. Over time the weight can be increased and the number of repetitions decreased. However, this progression must be thoroughly supervised by a qualified adult. Children can also perform strength-training exercises without equipment, such as push-ups, stomach crunches and sit-ups.

If a child resists sports, athletic activities or other forms of exercise, it is important to find out why. By talking with a child about their concerns or problems, a parent or caregiver can often help resolve the issue or help the child identify alternative forms of fitness. Common reasons why children may not want to engage in a particular sport, activity or other form of exercise include:

• Still working on the necessary skills. If the child has not mastered the physical skills necessary to play the sport or participate in the activity, it can be very frustrating. This is especially true when other children of the same age seem to have mastered the skills. Plenty of at-home practice can help children hone these skills. If the child can practice without his or her peers around, it can make the mistakes seem less important.
  
  
• Developmental issues. Different children develop at different rates. Some children are much more or less developed than others of the same age, which can make children feel self-conscious.
  
  
• Too much competition. Some children are not comfortable with a lot of competition. Some teams and leagues focus heavily on winning, making the sport or activity highly stressful. There are numerous sports and activities that are not competitive that the child can try. Some teams or leagues place less emphasis on the importance of winning. Even in the most highly competitive teams or leagues, it is important to maintain a positive overall atmosphere.
  
  
• High expectations. The pressures of living up to the expectations of others can be very hard for many children. Even the best athletes make mistakes. It may only take one big mistake (e.g., missing a goal) to discourage some children. Maintaining realistic expectations helps to keep the pressure appropriate. It is also important that the child’s coach, teammates, and other parents and children involved maintain a positive, supportive outlook.
  
  
• Looking for the right sport or activity. Children have particular talents and interests. Some children prefer individual sports over team sports. For example, while one child may enjoy baseball, another may be better suited for swimming.