Personal Training
 

Kidzercise Fun Fitness Center

856 723-7760
info@kidzercise.com

HEALTHY TIPS

KIDZERCISE is very excited about having your child participate in our fitness classes. We want to make sure that your child starts early in developing a healthy lifestyle.

Part of having a healthy lifestyle is bringing nutrition and exercise into your child's daily routine.

Here are some tips to help accomplish this goal:


HEALTHY FOOD HABITS

* DON'T LET KIDS EAT IN FRONT OF THE TELEVISION
  Kids are more likely to overeat if they are distracted by the TV.

* DON'T SKIP MEALS
  Regular meal times are an important part of a healthy diet. If you skip meals, you might   overeat at the next meal.

* EAT A VARIETY OF FOODS
  Vegetables, Fruits, low fat dairy, lean meats and fish should be the majority. Eat only small   amounts of fats like margarine, butter, mayonnaise and salad dressing.

* EAT HEALTHY SNACKS
  Sweets and junk food are okay sometimes but fruit, sugar free and low fat snacks are   better. Regular snacking on chips, cookies, candy and ice cream can cause weight gain.

* EAT SLOWLY
  Encourage children to eat only when they are hungry and to eat slowly, this also prevents   overeating.

* DRINK LOTS OF WATER
  Drink eight glasses of water a day. Certain drinks such as soda and sports drinks should be   avoided due to their high sugar content.

PHYSICAL ACTIVITY


· A total of 30 minutes of active play and physical activity every day is recommended.
· Limit television, video games and computer time to less than two hours a day.
· Plan family activities that provide everyone with exercise and enjoyment.
· Play with a jump rope, ball, hula-hoop, or scarves to move and be imaginative with.
· Go for a walk. Take turns picking a tree or a light post and jog, run, skip and gallop to it.
· Have your child help do household chores such as vacuuming, raking leaves, sweeping the   sidewalk, or anything involving movement.

KIDZERCISE EASY IDEAS TO GET FIT

INSTEAD OF

Taking the elevator
Watching TV after dinner
A birthday party with little movement
Soda
Potato chips
Video games
Relaxing by the pool or beach
Ice Cream

TRY THIS

Take the steps
Take a walk
A Kidzercise party
Water, juice or low fat milk
Pretzels
Ride your bike, play with friends
Go for a long swim
Frozen Yogurt, or water ice

KIDZERCISE HEALTHY TIPS- SLEEP & REST

* LIGHTS OFF
  Kids sleep better with a low level of light (nightlights are OK)

* SKIP THE SODA AT SUPPER
  No high caffeine drinks 3 hours before bedtime.

* SILENCE IS GOLDEN
  Radios and TV's should be off when kids are trying to sleep

* KEEP PILLOWS TO A MINIMUM
  Too many pillows can hurt posture

* 8 HOURS
  Kids need their rest