gantry_kids

Why Kids Still Need the Outdoors—Even in a Warming World

Tue, 24 Mar 2026 23:10:07 GMT

There’s a growing tension many parents feel today.

On one hand, we know kids belong outside—running, exploring, getting dirty, building confidence in the real world. On the other hand, summers are getting hotter. Headlines warn about heat waves. Playgrounds feel unbearable by midday.

So the question becomes:
Is it still safe—or even responsible—to prioritize outdoor play?

The answer isn’t to pull kids inside.

It’s to rethink how we do outdoor time—intentionally, intelligently, and safely.

The Philosophy: Kids Need Friction

In my work—and in my book—I come back to a simple idea:

Growth requires friction.

Not danger. Not neglect. But real, physical, sensory experiences that challenge the body and engage the mind. Heat is part of that.

So is learning:

When your body needs water
How to slow down and rest
How to listen to discomfort instead of ignoring it

When kids are always shielded from environmental stress, they don’t become safer—they become less prepared.

The goal isn’t to eliminate hard conditions. It’s to teach kids how to move through them and be successful.

The Problem Isn’t the Heat—It’s the Approach

Yes, it’s hotter than it used to be. That’s real. But the answer isn’t to cancel outdoor play all summer. The answer is to stop treating outdoor time as passive and start treating it as designed . Because when outdoor environments are intentional, kids can safely spend meaningful time outside—even in high temperatures.

And when they do, the benefits are still unmatched:

Stronger, more regulated bodies
Better sleep
Increased independence
A deeper connection to the natural world

What This Looks Like in Practice at Gantry Kids

At Gantry Kids, we don’t choose between outdoor play and safety .

We design for both.

We Respect the Heat

We don’t fight the environment—we work with it.

Outdoor time is scheduled intentionally:

Early mornings
Late afternoons
Shaded windows of the day
Water play each day

We avoid peak heat not out of fear, but out of awareness.

We Use Movement to Create Relief—Not Just Endure It

One of the most overlooked truths about heat is this:

Still air feels hotter than moving air.

That’s where biking & scooting becomes more than just an activity—it becomes a tool.

When kids are on bikes and scooters:

They create their own breeze
They feel cooler, even on warm days
They stay engaged without feeling stagnant or overheated

Biking & scooting give kids a sense of flow —physically and mentally.

It turns a heavy, hot moment into something lighter. More manageable. Even joyful.

And just as important, it reinforces independence:

They control their pace
They learn when to push and when to coast
They build awareness of their own energy and limits

In many ways, biking isn’t just a relief from the heat—it’s a lesson in self-regulation in motion .

We Build in Constant Cooling

Summer at Gantry isn’t just about being outside—it’s about interacting with the elements , especially water.

We incorporate water play daily:

Sprinklers and splash zones
Water-based games that keep kids moving and cool
Hands-on, sensory experiences that turn heat into something enjoyable

Water isn’t a break from play—it is the play. And paired with activities like biking, it creates a natural rhythm: move, cool down, move again.

We Teach Hydration as a Skill

We don’t just remind kids to drink water.

We help them understand their bodies :

What thirst feels like
When to pause
How to take care of themselves proactively
If nothing is going in, nothing is coming out

These are small lessons—but they build lifelong awareness.

We Stay Observant and Responsive

Our team is trained to read the room—and the kids.

We’re constantly adjusting:

Activity intensity
Duration
Transitions between sun and shade

Safety isn’t a fixed rulebook. It’s an active process.

We Design the Day Around Energy, Not Just Time

Not every moment needs to be high-output.

We intentionally balance:

Movement and rest
High-energy play (like biking) and slower exploration
Sun exposure and shaded recovery

This keeps kids engaged without pushing them past their limits.

What Kids Learn From This

When kids spend time outside in a thoughtfully designed environment—even in the heat—they learn something powerful:

“I can handle this.”

They build:

Physical resilience
Environmental awareness
Confidence in their own bodies

And they stop seeing the outdoors as something to avoid. They start seeing it as something they belong in.

The Bigger Picture

We can’t control the fact that summers are getting hotter. But we can control how we respond.

We can raise kids who:

Only feel safe in perfect conditions

Or kids who:

Know how to adapt
Trust themselves
Engage with the world as it is

Final Thought

Childhood doesn’t need to be climate-controlled to be safe. It needs to be intentional . Because the goal isn’t just to protect kids from the elements, it’s to raise kids who know how to live in them. And sometimes, that looks like riding a bike with the wind in their face, then running through a sprinkler—laughing, soaked, and completely alive.

When is the right time for a smart phone?

michele@gantrykids.com (Michele Kelber) — Tue, 27 May 2025 05:01:22 GMT

Updates...

Even in the short year and half since I wrote my book, there has been a deluge of information, studies and movements to limit cell phones for kids. This ranges from state wide bans on cellphone usage in schools, pledges to "Wait Until 8th" from parents and communities, and an initiative to bring back flip phones and even landlines.

I'm just going to say that the landline thing was my idea. I wrote about it on page 108 of How Not to Ruin Your Kids . Granted I was coming from a kid's agency and autonomy of setting up their own playdates, learning to speak to adults, and getting over the small hurdles of anxiety of just talking to someone. The movement pinpoints independence and social interaction, but it also addresses alleviating the pressure of getting a child a cell-phone.

Circling back, experts like Jonathan Haidt (author of "Coddling of the American Mind" & "The Anxious Generation"), and even tech parents with roots in Apple, MicroSoft, Meta, Google and the like have limited their own children's screen time and cellphone ownership as well as taken to the streets to inform all of us of the dangers. Well more so Jonathan than the rest, they have a vested interest of course.

The problem really isn't just phones, it's screens in general. If you didn't know, kids are spending almost the whole school day on some sort of technology. Yes, it's modern and how we do things now, but back in the stone ages when I was a kid, typewriters with all the rage, yet we only had typing class for an hour. The rest of school was paper and pencil. By far the best way to retain information is by being a participant. Using screens doesn't allow that for sure, but that's an entirely different blog post.

What's the impact?

I don't want to go on and on about the impact of screen time. I will say one or two things though. Although you may not recognize the decline in your toddlers development, or you may think your teens complacency is just characteristic of the age, I personally have seen the remarkable impact of screens on kids.

While dining out with a 3.5 and a 9 year old and their parents. A few minutes after we sat down and the boredom of adult conversation set in, the kids were getting rowdy. The younger, had a pavlovian response at this point, repeatedly asking for one of her parents phones. The whining started, the tears began. There was no convincing that child that fun could be had with the house supplied crayons or interacting with humans. It was relentless, disruptive, and heartbreaking all at once. For the sake of our own sanity, the child got the phone. We lost one. Then, soon enough the 9 year old succumb to the trance of the screen despite the video clips being way too young for him. Although dinner was quiet, we were unheard by the children again.

I do not blame anyone. There was a window of time where maybe we didn't know how addictive technology was and frankly, we needed a quiet moment for our own sanity. What's the difference between handheld screen time and tv time anyway? Well, although rightfully coined the boob tube when it came out, television time used to have limitations. Shows were only on at a certain time, if you missed it, you missed it, you had to wait until summer for the re-runs. It was also only in your basement rec-room. You couldn't take the television with you wherever you went. Only use was at home. Now, how can we compete?

Before we move on, let me share a little bit about video games. Again, screens, but connected to friends and strangers. Did you know why teenagers are obsessed with video games, primarily boys? Well, simply put, it's the only place that they can play with their friends without their parents management, questions, or hovering. Kids & teens feel free in the world of video games. As an outsider, I'd say, well that's a fallacy, they are literally tethered. It's like being in a casino. No windows, no clocks, dopamine hit after dopamine hit, and hell, no adults, why would they opt for something else?

These two little anecdotes speak volumes beyond the objective of including them. They are examples of how children are becoming more and more detached from real social interactions. Yes, they may be watching together or playing online together, but the circumstances are created and provided by someone else. Where is the organic atmosphere where they can learn, develop, or grow. That place inside of unstructured play, where all the magic happens as they say.

Now this may be a stretch, but consistent screen use results in detachment, isolation, loneliness, comparison, self doubt and more. When someone is suffering from all of this, do you think they are participating in life? Doubtful right. Keep that in mind for a moment.

Dax Shepard hosts the Armchair Expert Podcast. Jonathan Haidt was his guest in March 2025. Dax shared some current statistics about the decline of certain behaviors in teens and young adults. They don't drink, no one is getting pregnant, no one is experimenting with drugs. Dax asked aren't these good things? Dr. Haidt responded without hesitation: the question to ask isn't is this good, but rather why is this happening? The answer isn't because young people are making better choices, it's because they aren't living. They aren't hanging out, they aren't experimenting, they aren't interested in relationships or sex. They aren't making choices at all. An entire generation is so removed from one another that they aren't experiencing typical growth milestones or testing limits.

Now, I'm not an advocate for breaking the law or taking risks that can damage your entire life, but to be a teen or young adult and be so disinterested in being with others that you aren't even curious about breaking the rules or testing the limits is incredibly sad. Not only are you missing out on the mild mischief and general shenanigans that go hand in hand with being a teen, but you are missing out on the opportunities to make good choices, support a friend in need, create lasting friendships, and frankly just enjoy being a kid.

So what do we do?

Like with everything, we start with ourselves. When you are with your child, put your phone, tablet, watch and screens away. Give them your undivided attention. I know, this is going to be hard, but kids learn by watching. So, give them something to watch. Model the behavior you want to see. Often times, a child will learn learn the behaviors of their parents and caregivers. They don't know if it's good or bad behavior for them, they just know it's what you do. Be better for them.

Have a family game night, ask the kids to help you make dinner, let them do their homework while you are getting dinner ready. Go for an after dinner walk or bike ride. Let them pick out their clothes for the next day and show you what they came up with themselves. Be involved and encourage their independence.

Great advise, but I have a teen who is pavlovian and attached to that phone! Well, be frank with them. Sit down and have a conversation about the things you've read and the concerns you have both for them, for you as an individual and your relationship as well. The disconnect has an impact on your relationship. Communication is lacking and they probably don't feel safe or engaged. Ask the hard questions, get into their world. This make take a series of conversations for your teen or child to open up. The may not even be able to identify their feelings or where they originate. Take the pressure and focus off by playing a game they like or going for a walk or bike ride. Sometimes the best conversations happen over a game of cards.

Be consistent, model the behavior, be relentless in your commitment. This is a tough area to navigate. Stay the course and don't forget to look back and see how far you've come. There will be endless bonuses that you didn't even count on!

A side note on safety

So many of us speak to the importance of cellphones especially, as a way to keep our children safe from harm. For younger kids, this may include some sort of watch with communication capability. Let me ask you this, how many of you have given your child some form of technology for safety? Okay hands down. Now how many of you have actually gone over how to use it or when to use it? An artist is only as good as their tools.

More importantly, think about when you would want your child to use their phone. When they are lost? When they are in an unsafe situation? When they are about to be snatched off the streets? I'm not sure in any of those situations a child will have the mindset, capability, or learned knowledge to pick up the phone and dial themselves to safety. Our instinct will not be to pick up the phone, it will be to run from our threats.

The argument for tracking comes up too. Well, if I don't hear from my child, I can track their location. Again, realistically, what is the under over that your child will have maintained possession of their phone in such instances?

Listen, I'm not trying to scare you, I'm just pointing to the fact that so many of the reasons to provide a cellphone to a child are well considered, but not necessarily well thought out. Teaching a child how to get help is probably more productive and puts them at ease knowing that another human being is on their side than having them manage sorting out a mess while they are feeling unsafe and panicked. AND might I remind you, all of these fears and not supported by statistics. You can read more in Chapter 4, Where We Are as a Society in my book . Chapter 4 discusses how fear impacts our parenting. Consider for a minute that fear may be driving your decision making about technology.

Instead of relying on technology, have conversations with your child about safety and what to do. Create a collective community where your child has other trusted adults in their lives that they can turn to for support. Having them interact with the world develops their inner compass and they learn to trust themselves and know what is right. The world becomes a safe place and they are confident and secure in their place in it.

Kids Navigating Public Transportation - How to prepare yourself & your child

michele@gantrykids.com (Michele Kelber) — Sat, 12 Apr 2025 16:17:44 GMT

I know you can do it!

That's what our kids hear when we encourage them to do hard things. On the flip side, when we do for them all the time, they can hear, "You can't do it" or "We don't trust you". It cuts their confidence and instills in them that we don't believe in them. I know it might seem far-fetched, and on days when the whining about needed help bores into our brains, it's challenging for us as parents and caretakers to toe the line.

So much of parenting, and life in general, is consistency. It's not that we can plan or know what to do all the time in every situation; it's that we are consistent in our actions with our children. This creates stability, expectations, and can even make our lives easier. The stronger a child's will, the more challenging transitioning from pacifying a problem to being consistent can be, but stay the course. Life is a series of opportunities to practice what we are committed to. This is the long game. With continued practice, everyone gets the chance to create new helpful habits, adults and kids.

How to foster independence

Before we start sending our kids hopping on subway trains or the bus, we need to set a standard by practicing in all of life's opportunities. Oftentimes, kids are expected to magically be independent and have the skill set to assert that independence. These skills include confidence, awareness, communication skills, critical thinking, and focus. If we are always with them, managing getting to and from places, crossing busy streets, and navigating communication with strangers they learn to rely on us, rather than forge their own way. This includes developing an inner compass to guide them through different situations.

So, where do we start? With everything, especially a seemingly daunting task, we start small. I discuss a lot of this in my book, How Not to Ruin Your Kids, A Practical Guide to Raising Happy, Independent, Equipped Children. Two chapters in particular are a great resource: Chapter 6, Responsibility and Chapter 7, Independence . Chapter 6 talks about chores and getting kids involved in tasks at home. Starting by doing things at home gives kids an opportunity to see how they are a valued member of the family and that who they are and what they do is important in the world. This is done in a safe space, where mistakes can be made, and new talents mastered. Learning new things provides a jumping off point for kids to feel accomplished, successful, and unstoppable. Remember, kids aren't like us; every success they have spills over into other areas of their lives. They aren't just awesome at that one thing, they are awesome at EVERYTHING! Sadly, as adults, we learn to compartmentalize our success to just that one area, or worse, dismiss our achievements altogether, never truly experiencing long-term pride or confidence.

Chapter 7, Independence, goes into greater detail on how to take those newfound skills and confidence and apply them to the real world. In developing independence, outside of the home, we still want to start small. So now, when you are together, have your child start asserting their independence. Have them order their ice cream cone, ask for permission to pet a stranger's dog, pay for the little items you are picking up on the way home at the grocery store, or send them next door to borrow a cup of sugar (whether needed or not!). As your child gets older and more confident, elongate the apron strings even more, task them with going into the grocery store to pick up the missing ingredient while you wait outside or are searching for something else, let them walk the last few blocks to school solo or with friends, let them play outside with friends in an agreed upon area without parents watching over them. Check out my book for more suggestions. Remember, garnering this independence may actually be harder for you, rather than your child. In a lot of cases, they are ready, we aren't.

Small group independence

Kids are more capable than we think they are at most things. They may not be perfect, and it may be scary for us, but they have the capacity to do things and do them well.

At the gym, we bike and scoot all summer during our camps and can be seen out and about with the kids throughout the year at after-school and school-year camps. We don't just saddle up and head out. Every day, we go over the rules and expectations ad nauseam. At this point, it's interactive. I ask questions about riding formations and stopping frequency. I task the kids with "Why do we do roll call?" It's important that they understand the why behind our methods so they are bought in and vested in our safety procedures. We speak in positives and abstain from telling kids not to do this or that, this gives them a focus and task of what to do.

Over the years, we have allowed two older kids at a time to run local errands nearby (with their parents' permission). The errands aren't essential, it's just an opportunity for them to practice their independence. Before we send them out, we go over the rules and expectations. Cross with the light, look both ways anyway, stay together, be kind and considerate to others, listen to your gut, don't be afraid to ask for help, always stay together. It's difficult to plan for every scenario, and it can also be fear-inducing. We do, however, have a plan! Below are some examples of how we prepare kids in the moment. We go over these conversations every time, so it becomes second nature to them.

Running an errand:

Stay together
Do not go anywhere with anyone, regardless of who they are (friend, police officer, store owner etc)
You can talk to strangers, just stay on task. If you get a weird vibe, end the conversation. You don't have to be polite to someone who is making you feel uneasy. Ask for help if needed: store owners, a mom, stores we have relationships with, a police officer, or other first responders.
I expect you back in X amount of time
No extra stops
If you get hurt, have someone else come get me at the gym if possible. You and your partner should stay together

On group trips, if you get separated from the group:

Stay where you are, we are coming back for you. Stay where you are, because I will retrace my steps, and if you move, I can't find you. It may take a few minutes, but I will be back
If someone offers to help you, say, "My person is coming. This is our plan. You can wait with me."
On the subway, if they remain on the train, we tell them to get off at the next stop and then apply points one and two

Introducing the hard conversations and what to dos to apply to a group situation eliminates the stress of being alone. It's a middle step to complete independence for children. It provides a safe space with a helping hand, creating a collective community that is already established and ready for your child's independent navigation. It empowers them to recognize that their community is, in fact friend and not foe.

Solo time

Take a deep breath. You have been working for years, parenting your child. They are ready, and so are you! You've spent time fostering their sense of responsibility and independence since they were toddlers, but now what? They are 11 and you just wave to them at the subway stop as they enter the bowels of NYC? No, you need to have the hard conversations.

The hard conversations include the chats for small group independence above and convos about safety in general. When you were tasking your child with chores, you didn't hand them a knife to chop veggies without going over knife skills and safety. If this doesn't resonate, let them use a knife, please. For now, consider when they started using scissors. You most probably spoke to them about how to use them, not to run carrying them, and how to pass them to someone. Well, it's the same way for getting out on public transportation or walking solo.

I know a lot of families are utilizing phones and tracking devices for safety and to manage independence. Remember, statistically, there is .01% chance that your child will be kidnapped by a stranger. ( Check out Chapter 4, Where We are as a Society in my book to learn more about how fear and society dictate our parenting choices.) Despite the reality of this statistic, ever since the 80s, and with the multimillion-dollar true crime entertainment genre, this is one of our biggest fears. Do what you need to do, but do not allow technology to manage your fears and prevent you from having family plans, expectations, and conversations with your children. It's also very important for children to build trusting relationships with other adults and learn to get help and support from adults outside of their family. In leaning on others, kids actually get to exercise their own problem-solving skills and be brave. Knowing that you have the skill set to manage challenges puts anxiety at bay.

It's not necessary to have your child text when they get to school or multiple times during a short excursion. The school will call you if your child doesn't arrive, and building a collective community keeps your child safe. So keep encouraging them to chat and get to know people in the community, including store owners, crossing guards, parents, and the like.

I've broken down solo excursions into three different phases. These should start well before kids need to ride the subway solo, and can be incrementally introduced into their lives. Use your judgment about what your child is ready for, but remember, your fear should be acknowledged, and not make decisions for you!

Phase one:

Send kids to the store solo to buy a few items
Walk solo to and from school
Bike and meet up with friends in the neighborhood

Phase two:

Take dry runs with your child to and from their new school on public transportation
Go over the subway map at home and teach them the names of their stops and how many stops they are from each other. For example: "Our stop is Vernon/Jackson on the 7 train, which is one stop from Grand Central". Referencing locations based on getting on and off the train as well as major stations and transfer points. Be clear that on the bus they need to press the button for the driver to stop!
Sit apart from them on the subway or bus during another dry run. I'd do a dry run a few times to have your kids feel confident and deal with any transportation snafus that may happen. Always debrief to discuss what worked and what didn't work, or any challenges faced

Phase three:

Meet your child at their new school, allowing them to take the subway or bus solo
Let them travel solo to different events or meet-ups where their friends are going
Send them to sport practices and games independently. You can meet later to cheer them on
Let other parents know that your child has the ability and permission to travel solo
Send them on longer errands, allow them to walk dogs, or babysit in the neighborhood

These are all suggestions and guidelines. Incorporating this type of independence will make such a difference for you and your child. Your job as a parent is to provide your child with the skills and acumen to navigate life confidently. This can't happen without letting go a little bit and managing your own hesitations and fears privately. You don't have to go it alone either. Other parents are going through the same thing, and y'all could support one another. You can also join the Parenting Partnership group I run or do some one-on-one coaching for you and your child!

It takes a village!

Risky Play - Parent Buy In

michele@gantrykids.com (Michele Kelber) — Fri, 25 Oct 2024 22:52:04 GMT

Risky Play - Parent & Caregiver Buy In

I know, Risky Play sounds SCARY! It may raise some eyebrows, but it's essential for a child's growth and development.

Risky Play is generally play that is outside the achieved skill set of a child attempting to be performed in a fun and happy context.

Helen Dodd and Kathryn Lester published the article, “Adventurous Play as a Mechanism for Reducing Risk for Childhood Anxiety: A Conceptual Model” in 2021. The paper states, “when children play in an adventurous way, climbing trees, riding their bikes fast downhill and jumping from rocks, they experience feelings of fear and excitement, thrill and adrenaline.” One of the difference between risky play and plane hazards in life is that risky play is done in a context of happiness and desire. This pushes each child to get used to feeling uncomfortable and manage their emotions around it. The authors noted that half of all anxiety disorders start before age 11, "so the earlier kids deal with "ambiguity" - the discomfort of not knowing how something will turn out, which they went on to say that which is at the heart of risk – the more chance of nipping anxiety in the bud." (from Let Grow: letgrow.org/risky-play-anxiety/)

I was recently a guest on a panel discussing Adventure Playgrounds at the Association of Science & Technology Centers 2024 Conference. Did you know that tons of museums are building adventure playgrounds? Adventure Playgrounds range from "natural playgrounds" to "junk playgrounds". Governors Island is home to play:ground NYC, The Yard. The theme that runs through each is unrestricted play, and the absence of adult made play structures. Often adventure playgrounds are "no adults allowed" other than playworkers, trained to oversee the area. Adventure Playgrounds can have anything from hammers and nails to build with, trees to climb, treehouses to imagine from, ropes to swing on, and access to water. Many utilize found objects to spark creativity and imagination. Adventure playgrounds are facilitators of Risky Play!

My portion of the presentation and panel addressed "Educating Grown-ups: Guiding Parents and Caretakers into Risky Play".

I felt it was an important topic because allowing risky play the few times you visit an adventure playground isn't enough integration in a child's life. The goal is to support parents and caregivers to introduce, encourage and provide opportunities for risky play. My job as the founder of Gantry Kids is to provide such an environment AND to guide parents through what may be a scary time for them as they incorporate risky play at home.

The Benefits

The benefits of risky play are countless. In the forefront is learning to be in uncomfortable situations and get to the other side of them. It teaches follow through, coping with stressors, and understanding personal limitations. It also can improve motor skills and cognitive understanding, as well as improve social interaction skills. Kids that are risk adverse don't learn how to manage everyday situations or worse, it causes children to seek out hazardous actions and environments as a form of thrill seeking.

Mental Health professionals are in agreement that the lack of risky play can lead to a lack of resilience and the onset of mental health issues like anxiety at a very young age. This almost always requires professional intervention.

The Fears

As adults we have our own set of fears around allowing children to participate in certain activities. One of the biggest fears around risky play is injury to the child and ability concerns - can the child even do it? Other fears that drive hesitation for adults is our own anxiety and worry. We take it on as if we are experiencing the action and just can't manage our own anxiety as we enter the rabbit hole of worry. By the way no one is more afraid on a skateboard than a newbie adult. Kids, meh, not so much. Lastly, adults, organizations, and municipalities are fearful of litigation. What if a child gets hurt and we get sued?

I love fear. It's just our bodies way of telling us we are alive. Fears have a tendency to take over the area of our brains where rational thinking occurs. So stay vigilant and don't allow it. Literally say to yourself, Okay fear, I see and here you. Thanks for the feedback, but I'm going to do it anyway. If we actually looked at the statistical likelihood of something happening versus only considering our concerns we'd be doing way more stuff.

Chapter 4: Where We Are as a Society of my book How Not to Ruin Your Kids: A Practical Guide to Raising Happy, Independent, Equipped Children addresses how fear impacts our parenting and in turn our children's agency, self-esteem and autonomy. It also breaks down statistics of one of our deepest fears: kidnapping. I point to the fact that "children abducted by strangers represent .01% of all missing children." Yet, we don't let our kids walk to school, run errands, or play at the playground without an adult for fear of them being taken. Point zero one percent. So you see, fears aren't always rational, supported by evidence or true yet we filter most of our decision making when it comes to our children through those emotions.

The REALITY

What's your reality? How often are your kids engaging in risky play or enjoying an adventure playground? The reality for most is that kids engage in risky play as a single experience . Whether it's a pop-up event, or an exhibit at a museum or a weekly visit to the cool playground. It's not often enough.

Risky play includes everything from climbing, balancing, hanging, jumping, swinging, sliding, running, biking, skating, cutting, poking, whipping, sawing, tying, wrestling, play fighting, rough and tumble play, exploring unknown environments, introducing dangerous elements like elevation change, water, and fire. (Sandsetter, Ellen Beate Hansen and Leif Edward Ottesen Kennair (2011): "Children's Risky Play from an Evolutionary Perspective: The Anti-Phobic Effects of Thrilling Experiences". Evolutionary Psychology. 9:2, 257-284).

Is your child engaging in risky play at home? How often do they climb a tree, balance on a curb, saw a piece of wood, play fight, take a short cut through the woods, or build a fire? All of this is risky play.

Is risky play available to kids? Do we let them help make dinner and use a knife, are we painting pumpkins or carving them? At our Halloween Kids Night Out! we always have the kids carve pumpkins. Now, they are taught and guided by an adult, but they get to actually do it! Are they swinging on ropes like we do at the gym, or jumping from tall heights, even the couch counts. Biking is even risky play. Remember risky play is adventurous and brings some excitement and thrill to children in a happy environment. They are the barometer, not you.

Is their school and after school program a proponent of risky play? Obviously Gantry Kids is! We work really hard to create an organic environment where kids have access to risky play and agency over themselves. We support their growth and encourage their development with each box jump, rope swing, and mile on the bike!

Are parents and caregivers being supported? Are you as a parent or caregiver feeling supported in your quest to provide opportunities for risky play? It's hard we know. Hard to trust that your child can do the task, trust that they will stay safe and trust that you are making the right choices. Honestly, that's why a lot of parents send their kids to Gantry Kids. We handle the risky play and the mild heart palpitations. When you feel those, thank your fear for being present and act anyway.

What's next?

As a way to support parents, besides sending kids to the gym, I created this very basic, but informative info graphic. It breaks down risky play you can incorporate at home and then build on! By incrementally adding risk play to your child's life, you'll see the benefits, but also they are learning a new skill set, which will boost their confidence and independence!

Remember, start small. Do things together, your eyes on, your hand off. Then start adding more and more. Don't wait until you are comfortable, acknowledge your fear and act anyway. You can do this!

More Support

Did you know that I offer consulting as a partner in your parenting journey? Yep, we have a bi-monthly parenting group as well as one-on-one sessions with parents and caregivers.

Have a teen? Ask me about executive function skills coaching.

Risky Play - Jump in feet first

michele@gantrykids.com (Michele Kelber) — Wed, 09 Oct 2024 16:00:37 GMT

Why Free & Risky Play in After School Programs are Crucial for Child Development

Parents often prioritize structured activities like homework time or organized sports when considering afterschool care.

However, one of the most valuable and sometimes overlooked aspects of a child's development in these programs is free play—and even risky play.

These activities provide essential opportunities for children to challenge themselves, develop new skills, and gain confidence, all while having fun. Let's dive into why free and risky play are beneficial, especially in an afterschool setting, and how programs like the ones we run at Gantry Kids & Teens in Long Island City, NY, are embracing these concepts.

What Is Free Play and Risky Play?

Free play is an unstructured, child-led activity. It’s play that allows children to explore their environment, use their imagination, and engage in physical and creative activities without an adult directing their every move. Whether it's a game of tag, climbing on a jungle gym, or inventing an entirely new game, free play allows kids to learn at their own pace, make decisions, and solve problems.

Risky play is a type of free play that involves an element of risk, whether it’s climbing higher than they’ve ever climbed before or trying to balance on a narrow beam. While the word "risky" can sound intimidating, it doesn’t mean putting children in dangerous situations. Instead, it encourages them to test their limits in a somewhat controlled environment, helping them develop resilience, confidence, and problem-solving skills.

The Importance of Physical Fitness and Exercise

One of the biggest benefits of free and risky play in afterschool care is the opportunity for kids to engage in physical activity. While many afterschool programs focus on academic enrichment, it’s important to remember that physical fitness is just as crucial to a child's well-being. Free play naturally incorporates movement—running, jumping, climbing, and balancing all count as essential forms of exercise. These activities help kids develop strength, coordination, and endurance, which are key for maintaining a healthy body and mind.

Afterschool programs that include ample time for free play give kids the chance to burn off energy after a long school day, allowing them to unwind and refresh their bodies and minds. This active form of play also helps combat the growing concern of sedentary lifestyles, especially in a world where children spend increasing amounts of time sitting in classrooms or in front of screens.

Social and Emotional Growth Through Play

Another critical aspect of free and risky play is the development of social and emotional skills. In an unstructured play environment, children are responsible for setting their own rules and navigating social interactions. They learn how to cooperate, negotiate, and resolve conflicts, which are all important life skills. Free play often leads to group activities where kids have to work together, fostering teamwork and leadership qualities.

Risky play, in particular, teaches children to assess their abilities and take calculated risks. For example, when a child decides to climb a tree or cross a balance beam, they learn to gauge the difficulty of the task, weigh the risks, and develop the confidence to try. This type of self-regulation helps build resilience—children learn that it’s okay to fail, and they gain the confidence to try again, which is a lesson that extends far beyond the playground. Kids are taking risks, feeling apprehensive, and nervous in the context of fun. This allows them to manage their emotions and temper anxiety, a real diagnosis for many kids by the time they turn 11.

Gantry Kids & Teens: Embracing Play in Long Island City, NY

For our Long Island City families, Gantry Kids & Teens has developed a robust afterschool program that embraces the importance of free and risky play. The focus isn’t just on keeping kids busy but on fostering holistic development through creative and physical activities. The program we run at Gantry Kids emphasizes the value of play in building strong bodies and minds, giving children the freedom to explore their abilities in a safe environment.

The team at Gantry understands that children thrive when they are given the chance to lead their own play and push their boundaries. By incorporating elements of risky play, such as climbing, running obstacle courses, or engaging in imaginative games, Gantry Kids & Teens helps kids develop not only physical fitness but also the confidence to face new challenges in life.

We also recognize the importance of balancing structured activities with free play. While we offer organized programs to enhance physical and social skills, we also give children the space to engage in self-directed, unstructured activities where they can develop their own games, create friendships, and discover new interests. This balance ensures that kids leave feeling accomplished, energized, and ready for the next day.

Play Should Be More Than Just Fun

Free and risky play aren’t just fun—they’re foundational elements of a child’s development. In the context of afterschool care and daycare, these activities allow children to gain confidence, build resilience, and strengthen their physical and mental health.

Programs that incorporate free play, like what we run at Gantry Kids & Teens, offer kids the chance to develop in a way that structured activities alone cannot provide. When kids are given the opportunity to play freely and take risks, they become more creative, adaptable, and prepared for the world around them. Learn more about our afterschool programs at Gantry in Long Island City, NY .

Transitions - How to Help Our Kids Through

michele@gantrykids.com (Michele Kelber) — Fri, 16 Aug 2024 14:16:21 GMT

There are 1000 transitions in a day.

Wise words from a Dad of a three year old and a one year old. The truth of the matter is that young children are experiencing most of life for the first time. Everything is awe inspiring. Even if it's the same task, like getting out the door and into the car, they have little recollection of times before, or one little thing makes the experience different for them: the clothes they are wearing, the time of day, a puddle from last nights rain in the driveway, or even where the car is parked. Remember too, that kids are learning analytical thinking and can't truly transfer concepts until they are approaching their teens. You can read more about that in Chapter 3 of my book: "Where Kids Are" How Not to Ruin Your Kids , pp. 25-31. So how do we support them in being able to transition smoothly and easily?

The start of school is a HUGE transition for kids. Going from summer fun: late nights and slow mornings, to getting to bed early and up with the sun! In most homes, there is less structure in during the summer months, more physical activity and unstructured time in each day. All those combined create space for kids to self-regulate much easier than during the school year when physical activity and movement in general is extremely limited, and each minute of the day is scheduled out. The new academic year may also be a series of NEW NEW NEW.

Nothing New on Race Day!

When I used to race marathons and triathlons, there was a saying...nothing new on race day. No new clothing, sneakers, socks, nutrition, hairbands, bathing caps, even if they are the same, but just brand new out of the bag! You don't want to end up chaffing in weird spots or spending more time in the bathroom than is necessary! Following this simple rule avoids NEW problems or worries. First days of school and the like are often moments of numerous new things as well as transitions. New outfits, new shoes, new school supplies, new friends, new teacher, new school building, new walking route, NEW NEW NEW! SYSTEM OVERLOAD! Yes, there are some things that you can't avoid, but there are others that you can manage before the big day to alleviate unnecessary angst! Nothing new on race day friends!

If your child doesn't transition easily or has some nervousness about new situations, take the time to practice to get them through. This may look like a trial walk to their new school with time spent on the playground a few days before school starts! Putting into place school year practices like early to bed, laying clothes out the night before or packing lunches the week before school is back in session. Attending a meet and greet with teachers or checking out your after school program. Maybe even carrying their back pack around and including them in buying school supplies and labeling their personal items. Having them contribute in the process provides agency and importance to a child. The bottom line is practice! If we manage the "doing" the nervousness of new things and transitions may not be as overwhelming.

Including kids in the process has a two-fold purpose: they have accountability and the experience of some control over their lives and you get something off your plate! Think about how often your child actually gets to make an autonomous choice? Not very right? Parents and caregivers often decide what's for dinner, what clothes to wear, what's for lunch, when things get done. Outsource some of that to your child. Let them choose what they wear to school. Don't worry if it doesn't match or even seems like the wrong season. It's one of the few ways that kids can express themselves. You can encourage them to throw a hoodie in their bag in case they get cold. If not, they will learn on their own. You aren't a negligent parent for letting your child make a few choices. Now, I wouldn't wait until the morning to make these decisions, have them do it the night before and lay out their clothes (socks and unders included). If your child is overwhelmed with that decision making, give them three options to then choose one. For younger children, go through the process together. As they gain more confidence in making choices, again, that's new to them, you can slowly become less involved. Maybe they make all the decisions and do the reveal for you when they are done!

Maintain Some Summer Fun

The amount of physical activity most kids get during the summer is ten fold from the school year. We see it every year at the beginning of Summer Camp. Kids are ravenous because the lunches that sated them during the school year no longer meet their nutrition needs in an adventure packed summer. They sleep better during the summer months from spending time outside and really exerting themselves throughout the day. They are literally tiring themselves out. They have stronger bones, tons of energy, and have healthier immunity with all the exposure to Vitamin D. They are centered and grounded being in nature. I could go on and on. The point being, during the school year, there are more constraints, so we have to make time for all these other things.

How do we do that? For children not in after school, walk home from school (in all weather), spend time at the playground and park each day, maintain physical activity by riding bikes and doing outdoor activity. Do homework outside, I am currently sitting on my patio in the morning writing this blog post. Soak up as much as you daylight, outdoor time, and get moving as much as you can!

For children that are in after school programs, see if they get outside. If that is not an integral part of their day, like at Gantry Kids After School, talk to the administrators of the program and see if some outside play can be integrated. Make sure the after school program also offers free play. Time for kids to play without adult intervention. Again, it's one of the few times where kids have agency and autonomy. It's also where the magic happens, life skills are learned and kids learn to regulate. If your child's after school doesn't provide these two basic needs and you have the option to look for a different program, go for it!

A Guide to After School

We believe these four pillars provide children (and adults too) with the tools needed to navigate today's world!

Outdoor Time : Humans are grounded in nature. Being outside helps regulate and restore kids' nervous systems, reset circadian rhythms, and ward off illness & build immunity no matter the weather!
Physical Activity : Organized games & team activities teach kids communication, leadership, and resiliance organically!
Unstructured Play : Adult free, peer only play gives kids autonomy, choice, and down time. In a natural environment, kids learn effective communication, conflict resolution, and their likes and dislikes. It's essential to building self-esteem and agency!
Wellness : Global, community, and individual wellness is our focus. Kids have an opportunity to give back to the world, understand their impact and that humanity extends beyond their own self. We take care of ourselves, our neighborhood & the planet! © Gantry Kids & Teens

Take a look at the philosophy and practice of after school programs and see if it's meeting your child's needs. If your child is coming home bouncing off the walls, or even a little sad and lethargic, their after school may not be a good fit. Shop around and find what fits best. Consider when your child is happiest and the most engaged once they are in a program. Meaning, if they are fearful or apprehensive in the beginning that's okay, but it's not a measuring stick or where to hang your hat. Dive into where they are most self expressed and confident. Find a program that matches that engagement!

Obviously, we think Gantry Kids After School focuses on the whole child! You can register here to learn more about our program and have a one on on with our Program Manager Deanna. She's available for virtual meets as well as in person at the gym.

Set your appointment here .

Outdoor Play in All Weather!

michele@gantrykids.com (Michele Kelber) — Wed, 10 Jul 2024 23:10:31 GMT

Outside Play is Important

This section is an adaptation of Chapter 5: The Importance of Play in our Founder Michele Kelber's book: How Not to Ruin Your Kids: A Practical Guide to Raising Happy, Independent, Equipped Children.

In addition to indoor initiatives, the focus of play has shifted to include outdoor activities as well. Kids spend hours at school with limited outdoor time and then often go to after school activities where they are inside for about another three hours. At the gym, we focus on spending as much time outside as possible, including during the winter. One of my favorite sayings is, “There is no bad weather, only bad clothing.”

The Scandinavians who said that had it right! It is never a bad day to go outside if you are dressed appropriately. Rain definitely sucks if you have no raincoat and your shoes and socks are wet. I mean most kids don’t care, but I do. Those living in NYC have to dress for the weather as they can end up in the elements waiting for public transportation and getting to and from said transportation. And let’s face it, NYC is a walking city so everyone in it is always at the mercy of the elements.

Umbrellas are not the most city-friendly accouterment when bustling around, already carrying your bag and whatever else you have with you. When I finally invested in proper rainboots and a hooded slicker my life was instantly transformed! This is why it’s important to invest in good outdoor clothing for both you and your kids.

I know, kids grow so fast. It takes money and effort to find the right outdoor gear for a child to only have them not fit into it the following year. I hear you. My suggestion is to find a kids consignment shop or a thrift store like GoodWill. There is a fantastic shop in my old neighborhood called Parachute Brooklyn . (Where you can also buy a signed copy of my book!) Parachute sells online as well, so Google them and see what you can find. Then, when the item gets outgrown in your house, you can take those clothes in for cash or in-store credit. They aren’t the only ones doing such good work.

Check out your community swaps too. A lot of local organizations set up kid and baby clothing swaps and bike swaps! If you can’t find one, make your own. Contact your child’s school, your community center, or your local municipality to help with the details and space. Another great resource is the Buy Nothing groups on Facebook. Investing time now in researching where to get or trade for clothes can save so much money later.

Even in bad weather, our after school program is outside—at least for the walk to the gym from the school. Daily, we pick kids up from two local schools and walk back to the gym. One school is about half a mile away. A lot of kids actually get bussed to that school from near the gym in the morning. I get it, people work and parents are busy and kids are slow-ass walkers, but it’s still important to walk.

When you walk to and from school, not only are you and the kids getting exercise, (each kid should be carrying their own backpack of course), and spending time outside (early morning light helps with sleep and circadian rhythm), but it’s an opportunity for you to connect with your child or children. Our coaches learn so much about kids on the walk. They ask questions like “What was the silliest thing that happened at school today?” The walk is also a time when coaches can see if a child is having a hard day or an exceptionally fantastic day. It allows for a deeper connection with a child. And, for you, it can be a source of uninterrupted quality time with your little.

All that being said, here are a few words of advice: Give yourself enough time to walk so you aren’t rushing. Generally, whatever amount of time Google Maps tell me it will take to get somewhere, I take and add 50% more time when traveling with children. After all, if you aren’t early, you are late. Removing the potential time crunch makes for a much more enjoyable experience. It’s okay to slow your life down to a child’s pace.

I have had a parent or two ask if we bus the kids in the winter. Um, do you know how expensive a school bus is? And it’s only a half a mile. My response when parents say it’s cold in the winter is: “Yes, it is, so your child should be dressed for the weather.” Then I go on to point out the benefits of the time outside. The walk to the gym is an opportunity for kids to decompress, creating a natural separation between school and afternoon activities. It’s a reboot. And honestly, it’s fun! Kids take turns leading the group and enjoy racing to the next corner—all while they chitchat with friends who were not in class with them earlier.

It’s also important to note that a lot of urban schools provide bussing a certain distance from the school, but only up to certain grade levels. In New York City (NYC) it’s third grade. In this particular situation, my suggestion is not to sign them up for a bus, ever! In Kindergarten through 3rd grade, the kids will be bussed, and then poof, at 4th grade the district thinks they should be strong enough, resilient enough, and tenacious enough to manage the walk. The problem is, they haven’t been practicing. And for four years the littles have been conditioned to believe it’s too hard, too far, and generally undoable.

This line of thinking is consistent with many aspects of child-rearing. Avoiding hard, inconvenient things doesn’t prepare kids for anything. It actually makes it more difficult for parents and caretakers to switch the script later. Conflict avoidance serves no one. So gear up, dress for the weather, and connect with your child during the busy school year, regardless of the weather!

But What about in the Summer?

It gets hot! Hotter and hotter every year in fact. Climate Change am I right? Gantry Kids offers Summer Camp that is biking and scooting! Those kids are out and about getting sweaty, having fun, running around in the HEAT! We get there is a concern when the heat index is through the roof. Obviously parent concerns are addressed and pro tip: Kids do better than us outside! Yep, you heard that right. They actually don't care as much about the oppressive heat as us adults. There is probably a physiological response, but for the most part, it might just be that the pay off of fun and adventure, outweighs the feeling of sticky dirty sweat. Yep, kids can have fun ANYWHERE doing ANYTHING, even when the thermometer soars bast 90. Maybe it's because they never stop moving, so they don't actually feel the heat.

We get it though, there are hesitations about kids being out in the heat. Not unlike the benefits of being in the cold, we as human beings crave the outdoors. Walking barefoot has a grounding effect. Meaning, our emotional and mental health are nurtured when we commune with nature. It also builds strong foot health, builds immunity, improves balance, and reduces stress. Find some grassy spots and try it out! Being outside and in sunlight impacts your circadian rhythm (during all seasons) and enables nature sleep cycles. Casinos don't have windows for a reason, depriving humans of sunlight, fresh air and other natural elements puts your body and mind is a state of confusion where adrenaline and stimulants are in the drivers seat. Being in nature, sunlight, and varying degrees of weather give your mind and body an opportunity to regulate, build resilience to swings in weather, develop an immune system, sleep, relax and destress. Kids don't know that exactly, they just know they feel better after being outside.

Beat the heat. Now, there are practices to put in place in any extreme weather. In the heat, our athletes eat in the shade, ride to feel the breeze and cool down, run through the fountains, have water balloon fights, and even get sprayed down with the hose some days! Our coaches also remind kids to drink water. Regardless of what they say, if a child hasn't taken the opportunity to use the bathroom when offered or asked during our trips, that kid is not drinking enough water! Our lead staff is trained in advanced first aid and knows both preventative steps and tell tail signs of the impacts of heat. Of course there are days we may modify activities, but we read the room, meaning the kids and where they are and how they are feeling. Again, all that energy surpasses what we as adults can handle on most days!

Wear sunscreen. At the very least on your face. Keep looking youthful and prevent burns. Sun shirts are also a great invention! They have SPF ratings of 50+ and also have a cooling effect. Kid love them!

Hydrate with water and eat nutritious foods. Kids really don't need sport drinks or ultra processed foods to add more electrolytes and protein to their diets. I say this, because you aren't just getting those two things. Wrapped up in all of that is lots of sugar, chemicals and lots of sugar...yeah I know I said it twice. Ultra processed foods have a negative impact on our gut, health, and even digestion. This is a conversation for another time, but think about how you feel when you have a heavily processed meal or snack. A lot of time, you need a nap after. Your body is so committed to digesting and converting these foods into energy that there is no reserve for anything else. Imagine a littler body? Natural whole foods and water are beyond capable of nurturing the tiny balls of energy we call our children.

Don't let your fears make your decisions. We all have our apprehensions. Acknowledge them, look at the big picture and what you want for you child for the long term. Are the decisions you make today positively moving that conversation forward? Being uncomfortable may be where you need to be to see your kids grow! You can do it!

Your Next Steps

Besides the obvious, spending some time outside with your kids, or if they are old enough sending them out to play with friends, look for programs that prioritize outdoor time. Gantry Kids is one of the few camps in the city that focuses on physical activity AND being outdoors. It is the only camp that bikes and scoots, that's for sure!

Gantry Kids is Critical learning through experience & movement: a Prescription for Building tomorrow's leaders today

We believe these four pillars provide children (and adults too) with the tools needed to navigate today's world!

Outdoor Time : Humans are grounded in nature. Being outside helps regulate and restore kids' nervous systems, reset circadian rhythms, and ward off illness & build immunity no matter the weather!
Physical Activity : Organized games & team activities teach kids communication, leadership, and resiliance organically!
Unstructured Play : Adult free, peer only play gives kids autonomy, choice, and down time. In a natural environment, kids learn effective communication, conflict resolution, and their likes and dislikes. It's essential to building self-esteem and agency!
Wellness : Global, community, and individual wellness is our focus. Kids have an opportunity to give back to the world, understand their impact and that humanity extends beyond their own self. We take care of ourselves, our neighborhood & the planet!

We invite parents to consider how Gantry Kids Summer Camp can play a pivotal role in their child’s growth, not just as a convenient camp option but as a valuable developmental opportunity. The program is designed to complement your parenting by enhancing their social skills, boosting their independence, and encouraging a healthy, active lifestyle.

Oh and don't forget, we have a Teen Camp the last week in August!

Act now to secure a spot for your child . Registration is open, and spaces fill up quickly. Visit our website to register today or contact us directly to discuss how our program can meet your family’s needs. Let us help you make your child's after-school hours as productive and enjoyable as possible.

How to Make Circuit Training Workouts Kids Love

Tue, 05 Mar 2024 21:57:41 GMT

Keeping children active is more challenging and crucial than ever. Circuit training offers an invigorating solution that captivates young minds and bodies with its dynamic and varied routines. This form of exercise combines cardiovascular fitness and muscle strengthening through a sequence of activities, making it perfect for kids and teens eager to move and have fun while enhancing their physical abilities.

The Power of Circuit Training for Youth

Circuit training is not just about keeping fit; it's about building a foundation for healthy, active lifestyles. Through a series of stations, each designed to target different muscle groups and fitness aspects, children engage in short bursts of activity followed by brief rest periods. This setup keeps the workout exciting and challenging, catering to the youthful need for constant engagement.

Benefits for Growing Bodies

Circuit training offers an array of benefits tailored to support the developmental needs of children and teens. By incorporating circuit training into their routines, young athletes can enjoy a multitude of physical and psychological advantages:

Enhanced Cardiovascular Health

Circuit training is designed to keep the heart rate up, which promotes increased blood circulation and heart health. This type of training helps build endurance, allowing children to engage in prolonged physical activities, whether they're playing sports or just enjoying a day at the park. The constant movement between different exercises ensures that their cardiovascular system gets a rigorous workout, which can lead to improved heart health and reduced risks of cardiovascular diseases later in life.

Strength and Endurance

Through a variety of exercises targeting different muscle groups, circuit training builds overall body strength, from the legs and arms to the core and back. Activities like squats, push-ups, and lunges increase muscle strength, which is crucial not only for enhancing athletic performance but also for daily activities. Additionally, the repetitive nature of circuit training helps develop muscular endurance, enabling kids to engage in their favorite activities longer without fatigue.

Agility and Coordination

Agility and coordination are crucial for almost any physical activity. Circuit training involves transitions between different types of exercises, which challenges and improves a child’s ability to coordinate movements smoothly and efficiently. These skills are especially important in sports and activities that require quick changes in direction and pace, helping young athletes become more adept and responsive.

Flexibility and Balance

Including exercises that promote flexibility, such as dynamic stretches or yoga poses, within circuit training routines helps enhance the range of motion in joints and muscles. Improved flexibility is a key component in preventing injuries and maintaining overall body health. Balance exercises, such as standing on one leg or using balance boards, are also commonly integrated into circuits, aiding in the development of core strength and stability.

Weight Management

Engaging in regular circuit training helps in maintaining a healthy weight. The high-intensity nature of the workouts ensures that a significant amount of calories is burned during and after the sessions, thanks to the elevated metabolic rate. This is particularly important in today’s environment where childhood obesity is a concern, as maintaining a healthy weight through activities like circuit training can prevent the development of related health issues.

Mental Health and Confidence

Regular physical activity, such as circuit training, has been shown to boost mental health by reducing symptoms of anxiety and depression. The endorphins released during exercise act as natural mood lifters. Moreover, as children notice improvements in their fitness and abilities, their self-confidence and self-esteem also grow. Achieving personal fitness goals through circuit training provides a sense of accomplishment and can empower young athletes to take on new challenges.

Creating Engaging Circuit Training Sessions

Designing circuit training sessions for kids requires creativity and a deep understanding of their developmental needs. Here's how to make circuit training not only beneficial but also an enjoyable and safe experience for young participants:

Variety is Key

To keep children engaged and interested, it's essential to vary the exercises and the format of the sessions. This not only keeps the routine fresh but also ensures that all muscle groups are worked out, enhancing overall fitness. Include a mix of aerobic exercises like jumping jacks and sprints, strength exercises like sit-ups and push-ups, and flexibility activities like stretching or yoga poses. Adding obstacle courses can particularly spike their interest, presenting a fun challenge that tests their abilities in multiple areas.

Emphasize Fun

Children naturally enjoy play, and incorporating game-like elements into circuit training can significantly boost their enthusiasm. For instance, turning a sprint into a relay race or simulating a treasure hunt with obstacle courses can make the session feel more like play and less like a workout. Using themes or stories can also capture their imagination. For example, one session could be themed around superheroes, where each exercise gives them a 'power' or skill that a favorite character might use.

Focus on Form and Safety

Proper technique is crucial in preventing injuries and ensuring that the exercises are effective. Start each new exercise with a demonstration, emphasizing the correct form and explaining why it's important. Use age-appropriate equipment such as lighter weights or smaller balls and ensure that each child knows how to handle the equipment safely. Regularly monitor each child during the session to correct form and provide tips for improvement.

Adjust Intensity

The intensity of the workout should be appropriate for the age and fitness level of the children involved. For beginners or younger children, start with simple, low-intensity activities that focus more on fun and learning the basics. As they grow older and more capable, gradually introduce more challenging exercises and increase the intensity of the workouts. This progression keeps the training both safe and challenging, promoting better fitness growth over time.

Include Rest and Recovery

Adequate rest and recovery are as important as the exercises themselves. Make sure to schedule short breaks between stations to allow children to catch their breath and hydrate. These breaks are not only vital for physical recovery but also give kids a moment to enjoy the social aspect of the training, chatting with friends or cheering others on. Additionally, conclude each session with a cooldown period where kids can stretch and relax their muscles, which helps in reducing post-exercise soreness and improves flexibility.

Your Next Steps

Circuit training is an excellent way for kids to burn energy, build strength, and have a lot of fun. It’s a flexible workout method that can be tailored to any skill level, making it an ideal choice for families looking to enhance their children’s physical activity in a structured yet enjoyable way. By integrating circuit training into their weekly routines, parents and coaches can help foster a love for fitness that may last a lifetime.

For those interested in getting started, now is the perfect time to embrace this effective and enjoyable way to help kids thrive physically and mentally. Contact us today to learn more about our engaging programs. Let’s get your kids moving in a fun, supportive environment where they can learn, grow, and succeed!

Building Future Leaders: The Role of Unstructured After-School Activities

Mon, 26 Feb 2024 21:57:22 GMT

In today's fast-paced world, balancing the demands of work and family life can be a challenge, especially for parents of active, school-aged children. Recognizing this need, our After School Program is specifically designed to cater to busy families, providing an engaging, and enjoyable environment for kids right after school. This program is an excellent solution for parents who wish to enrich their children's post-academic hours with a blend of fun, learning, and physical activity.

Our program offers a variety of activities tailored to keep children active and enhancing critical learning skills organically. From unstructured play where kids can unleash their creativity and energy, to coach-led physical activities that promote health and well being. We know that unstructured play, outdoor time, physical activity and wellness is THE Prescription for Building Tomorrow's Leaders Today. These elements combine to provide a comprehensive after-school experience that supports both social interaction, individual growth and critical learners.

Adding to the convenience for busy parents, our program is available Monday through Friday. Our After School Program not only keeps children safe and entertained but also integrates seamlessly into the weekly routine of any bustling family.

Benefits of Gantry Kids After School Programs

Structured after-school programs offer a myriad of benefits that extend far beyond simple childcare. They are crucial environments for fostering personal growth and development in children. Here are some key advantages of our After School Program :

Development of Social Skills

In the dynamic setting of our After School Program, children have the opportunity to engage with their peers in a supervised, relaxed environment. This daily interaction is vital for developing essential social skills such as communication, cooperation, and conflict resolution. As they participate in various group activities and games, children learn how to express themselves, listen to others, and work together towards common goals, thereby enhancing their interpersonal skills and emotional intelligence.

Balance of Play and Learning

Our program expertly balances free play with more structured learning activities, creating a well-rounded experience that caters to the needs of all children. This balance is critical in helping children unwind after a structured school day while still providing them with valuable learning opportunities. For instance, the supervised homework hour offers crucial academic support, helping students manage their workload effectively. This not only alleviates evening stress for families but also reinforces learning in a supportive setting.

Physical and Mental Engagement

Physical activity is a cornerstone of our program, with daily outdoor time and a range of physical activities designed to keep children active and engaged. From structured sports sessions to more creative classes like fitness and cooking, these activities help improve physical health while also boosting mental well-being. Engaging in sports and physical exercises enhances children’s motor skills and endurance, while cooking classes and other creative activities stimulate their minds and encourage them to explore new skills.

This combination of physical and mental engagement is essential for the development of a healthy, well-rounded child. The structured yet flexible environment of our After School Program ensures that children not only have fun and stay active but also continue to learn and grow after the school bell rings.

A Closer Look at Daily Activities

Our After School Program is structured to offer a diverse range of activities that cater to different interests and developmental needs, ensuring that every child can find something they enjoy and benefit from. Here’s a breakdown of the typical daily activities:

Free Play and Creativity

Each day in our program kicks off with a session of free play, where imagination and activity collide to create a fun-filled atmosphere. During this time, children have the freedom to engage in various playful activities such as building forts, swinging on ropes, or participating in interactive games. This unstructured play is crucial as it not only fosters creativity and problem-solving skills but also promotes physical fitness and agility. It encourages children to interact spontaneously, negotiate roles, and make their own rules, which enhances their creative thinking and social skills.

Outdoor Time

We know being outside in nature is restorative for the mind and soul. It's a great opportunity for kids to reset & recenter, develop healthy immunity, and have fun! After a long day at school who wants to spend more time indoors. We do our best to have our athletes outdoors each day, no matter the weather. Sometimes it's the walk from school to they gym, where they decompress, and have great conversations with our coaches, sidewalk chalk in front of the gym, endless afternoons at the park, or even opening the garage doors of the gym to let the sunshine in! There is only bad clothing, not bad weather. So dress for success and let's go explore.

Coach-led Activities

To further enrich our after-school offering, we provide a variety of coach-led activities that are both engaging and developmental. These activities include a diverse array of sports and specialized classes like Fitness Class, Cooking Class, and a Survey of Sports. Each session is led by skilled coaches who are not only experts in their fields but are also passionate about working with children. They tailor activities to suit the children’s age and skill levels, ensuring that every child feels challenged and supported. This personalized attention helps enhance each child’s physical abilities, nurtures their interests, and encourages them to explore new areas.

Wellness

We have shifted to incorporate a wellness day each week. Wellness is on a global, community and personal level. So whether it's taking care of the earth, connecting with the LIC community or managing individual wellness, we are on it. Setting up practices gives kids the skills to manage changes in their lives and environments and allows for a balanced existence. They learn who they are in the world and that even at a young age they too have an impact.

Through this structured yet diverse schedule, our After School Program ensures that every child is engaged, learns new skills, and most importantly, has fun in a safe and supportive environment.

The Details

Our After School Program is designed to accommodate the schedules and needs of busy families while providing an enriching environment for children to grow and thrive. Here’s everything you need to know about the program details and how to enroll:

Program Schedule

The core program runs from 2:30 p.m. to 5:30 p.m., Monday through Friday, perfectly timed to pick up right after school lets out. For families needing a bit more flexibility, we offer an optional extension known as the Walking Bus, available from 5:00 p.m. to 6:00 p.m. This additional hour includes a walk to a local park for some outdoor fun, followed by a drop-off service at home, making it convenient for parents who may work later hours.

Accessibility and Inclusivity

We are proud to offer a program that caters to a broad age range, specifically designed for children in Grades 1 through 5. Understanding that every child is unique, we also consider younger athletes for enrollment on a case-by-case basis to ensure our environment is a perfect fit for their needs. Additionally, for children attending nearby schools not directly served by our standard pick-up locations, we provide a pick-up service from the LIC fun bus stop, ensuring that no child misses out due to logistical constraints.

Registration Information

Enrolling in our After School Program is straightforward and hassle-free. Registration requires a commitment for at least a semester, ensuring that children have a consistent and stable after-school experience. To ease the financial burden on families, we offer the option to make payments in monthly installments. Furthermore, families enrolling more than one child can benefit from a 10% sibling discount, making it more affordable to provide this valuable experience to multiple children.

Your Next Steps

With a focus on fostering creativity, supporting educational achievements, and promoting physical fitness, the program is designed to enhance the overall development of every child who participates.

Key benefits of our program include:

Diverse Activities : From free play and coach-led sports to educational support and creative classes, our program offers a variety of activities that cater to all interests and developmental needs.
Schedule : Operating from 2:30 p.m. to 5:30 p.m. with an optional extension till 6:00 p.m., our schedule is designed to accommodate the needs of working parents while providing children with a routine that includes ample time for both play and learning.
Inclusive Environment : Open to children in Grades 1 through 5, with flexibility for younger children on a case-by-case basis, our program is committed to inclusivity and accessibility.
Convenient Pick-Up Service : With pick-up options from PS 384, PS 78, GVS and the LIC fun bus stop, we make it easy for your child to transition from school to our program seamlessly.

We invite parents to consider how our After School Program can play a pivotal role in their child’s growth, not just as a convenient after-school option but as a valuable developmental opportunity. The program is designed to complement your child's school experience by enhancing their social skills, boosting their academic performance, and encouraging a healthy, active lifestyle.

Boosting Youth Athletic Performance: Conditioning Exercises to Enhance Agility, Speed, and VO2 Max

Thu, 18 Jan 2024 21:57:02 GMT

Conditioning is a cornerstone of athletic training, especially for young athletes whose bodies and skills are still developing. Effective conditioning not only enhances physical capabilities but also lays the foundation for future success in sports. It involves specialized training that focuses on key performance attributes such as agility, speed, and VO2 Max—each vital for excelling in competitive sports environments.

This blog aims to provide parents and coaches with effective conditioning exercises that specifically enhance agility, speed, and VO2 Max in youth athletes. By incorporating these exercises into regular training programs, young athletes can significantly boost their performance across various sports, ensuring they not only keep pace with their peers but stand out on the field, court, or track.

Understanding Agility, Speed, and VO2 Max

To optimize a young athlete's training, it's crucial to focus on key performance components: agility, speed, and VO2 Max. Each plays a vital role in various sports, influencing how effectively athletes can compete and succeed.

Agility is the ability to move quickly and change direction with ease and precision. This skill is essential in sports that require sudden shifts in movement and strategy, such as soccer, basketball, and tennis. Agility helps athletes dodge opponents, make quick turns, and adjust their strategies on-the-fly, contributing significantly to their overall performance and ability to react to in-game situations.

Speed is defined as the capability to move swiftly across the ground. It is fundamental in sports where time and distance are critical factors. In track and field, football, and swimming, speed can be the defining factor between winning and losing. It allows athletes to outrun competitors, reach positions faster, and close or create gaps more effectively.

VO2 Max , or maximal oxygen uptake, is the greatest amount of oxygen an athlete can use during intense or maximal exercise. It is a critical measure of an athlete's cardiovascular fitness and aerobic endurance. Sports such as cross-country running and cycling rely heavily on an athlete's VO2 Max because they require sustained physical exertion over a period, making the ability to process and utilize oxygen efficiently fundamental for maintaining performance and stamina.

Understanding and developing these aspects through targeted training can greatly enhance a young athlete's ability to perform at their best. Each element, agility, speed, and VO2 Max, complements the others, leading to a well-rounded athlete capable of facing the diverse challenges of competitive sports.

Key Conditioning Exercises for Agility

To enhance agility, specific exercises can be implemented into a training regimen. Here are some effective drills designed to improve quick directional changes and coordination:

Ladder Drills : Using an agility ladder, athletes perform various patterns of footwork that require them to step in and out of the ladder squares rapidly. These drills enhance foot speed and coordination, essential for sports requiring quick foot movements. Exercises like the "Ickey Shuffle" or "In-and-Outs" force athletes to adjust their footing quickly, improving their ability to change directions swiftly.

Cone Drills : Cone drills involve setting up cones in various patterns and having athletes weave through them at high speed. This not only boosts lateral agility but also helps in developing split-second decision-making skills. For instance, the "T-Drill" is excellent for enhancing the ability to accelerate, decelerate, and quickly change direction based on visual cues.

Shuttle Runs : Shuttle runs are short sprints back and forth between set points, often used to enhance both speed and agility. This exercise teaches athletes to accelerate, stop, and change direction efficiently, which is particularly useful in sports like basketball or soccer where such movements are frequent.

Key Conditioning Exercises for Speed

To develop speed in young athletes, specific exercises designed to enhance muscle reaction times and explosive power are essential. Here are some effective speed conditioning exercises:

Sprint Repeats : These are short, intense bursts of running performed repetitively with a focus on maximum effort. Sprint repeats improve neuromuscular efficiency, allowing muscles to contract faster and more forcefully. This training helps athletes develop the ability to quickly accelerate, which is crucial in sports like track and field and football.

Resistance Training (Parachute Runs) : Parachute runs involve sprinting while pulling a parachute that provides resistance. This form of training increases leg strength and explosive power due to the added force required to move forward. The resistance also enhances stride length and frequency, critical components of speed that help athletes move faster once the resistance is removed.

Plyometrics : Plyometric exercises, such as jump squats, box jumps, and bounds, are designed to increase explosive power through fast, powerful movements. These exercises train the muscles to exert maximum force in minimal time, leading to quicker takeoffs and faster sprint times. Plyometrics improve the stretch-shortening cycle of muscle contractions, which is essential for rapid movements in sports.

Key Conditioning Exercises for VO2 Max

Improving VO2 Max is essential for sports that require sustained energy output, such as long-distance running, cycling, and rowing. Here are some effective exercises that can help enhance cardiovascular endurance and boost VO2 Max:

Interval Training : This involves alternating periods of high-intensity exercise with periods of lower intensity or rest. For example, running at a sprint for one minute followed by jogging for two minutes, and repeating this cycle several times. Interval training pushes the body to adapt to varying demands, improving its ability to utilize oxygen efficiently and increase VO2 Max. It also helps enhance recovery speed between bouts of intense activity, which is crucial in many sports.

Tempo Runs : Also known as threshold runs, tempo runs are performed at a challenging but sustainable pace for a set duration, typically 20-30 minutes. These runs are crucial for teaching the body to sustain high speeds without entering the anaerobic zone, which improves metabolic fitness and increases the efficiency of oxygen use in the muscles.

Hill Workouts : Training on hills involves running or cycling up steep inclines, which requires significant effort and thus increases cardiovascular strain. Hill workouts strengthen the heart, lungs, and relevant muscle groups, enhancing overall cardiovascular endurance and VO2 Max. The resistance provided by the incline improves muscle strength and endurance, contributing to better performance on flat surfaces as well.

Incorporating these exercises into a conditioning program will not only enhance an athlete's VO2 Max but also improve their overall stamina and endurance. Regularly performing these workouts allows athletes to perform at higher intensities for longer periods, which is essential for success in endurance sports and beneficial for all athletic endeavors requiring sustained energy output.

Wrapping Up

Agility, speed, and VO2 Max are foundational elements that significantly enhance athletic performance across a broad spectrum of sports. Agility enables athletes to maneuver swiftly and accurately, reacting to game dynamics with precision. Speed allows for explosive movements and rapid ground coverage, giving athletes a competitive edge in races and fast-paced sports situations. Meanwhile, a high VO2 Max underpins an athlete's endurance and capacity to sustain high-intensity efforts throughout lengthy competitions.

For coaches and parents, incorporating specific conditioning exercises that enhance these attributes is crucial for the comprehensive development of young athletes. By focusing on agility drills, speed workouts, and exercises that boost VO2 Max, you can provide a structured and effective training regime that not only hones specific skills but also enhances overall athletic performance.

As we nurture young athletes , our aim extends beyond just refining their abilities on the field or track. Through well-rounded athletic conditioning, we are also fostering healthier, more resilient, and confident individuals. These attributes will serve them well beyond their competitive years, contributing to their lifelong wellbeing and success.

Learn About Our Strength Training for Sport Specific Athletes

Maximizing On-Field Performance: The Importance of Sport-Specific Strength Training

Thu, 07 Dec 2023 21:56:29 GMT

For any age sport specific athlete, building strength is essential for peak performance and injury prevention.

Athletes across all disciplines are continually pushing the boundaries of their physical capabilities in the quest for superior performance and an edge over the competition. This relentless pursuit of improvement necessitates not just routine training, but highly specialized approaches tailored to the unique demands of each sport. One such method is sport-specific strength training, a focused strategy designed to enhance athletic performance precisely where it counts.

Sport-specific strength training goes beyond general fitness by targeting the muscle groups and biomechanics crucial for specific athletic activities. This approach not only optimizes strength and power but also fine-tunes the athlete's body to perform movements that are fundamental to their sport more effectively and efficiently. The benefits are clear: improved performance, reduced injury risk, and an elevated ability to meet the physical challenges of competitive play.

Learn how tailored strength training can be a game-changer for athletes. Whether you're sprinting down a track, swinging a racket, or leaping for a basketball hoop, understanding and implementing sport-specific strength training can help maximize your on-field performance, giving you that much-needed advantage in your sporting endeavors.

The Science Behind Sport-Specific Strength Training

The effectiveness of sport-specific strength training lies in the principle of specificity, which asserts that training should be relevant and appropriate to the sport for which the individual is preparing. This principle is fundamental in designing training programs that enhance athletic performance by closely mimicking the movements and energy systems used during competition. By training in a way that replicates the specific physical demands of their sport, athletes can improve their efficiency and performance in actual competitive environments.

Sport-specific strength training focuses on developing the muscle groups and movement patterns that are most utilized in a given sport. For example, a soccer player might focus on leg strength for explosive sprints and agility, while a swimmer might target upper body strength for better stroke power and endurance. This targeted approach ensures that the strength gained is directly applicable to the tasks the athlete will perform, thus making their training more efficient and effective.

Key Benefits of Sport-Specific Strength Training

Sport-specific strength training offers several key advantages that not only boost athletic performance but also contribute to the overall health and longevity of an athlete's career. Here are some of the primary benefits:

Enhanced Athletic Abilities

Power : Tailored strength programs increase muscle power, allowing athletes to execute explosive movements with greater force.
Speed : Specific exercises improve fast-twitch muscle fibers, enhancing an athlete’s quickness and reaction time.
Endurance : Conditioning the body for the specific demands of the sport improves muscular endurance, enabling athletes to maintain high performance for longer durations.

Injury Prevention

Training that mimics sport-specific movements strengthens the muscles and joints used most frequently in those activities, thereby fortifying the body against the stresses it faces in competition. By focusing on the correct form and enhancing the strength of supportive muscle groups, athletes can significantly decrease the risk of injuries commonly associated with their sport, such as ACL injuries in soccer or shoulder issues in baseball.

Improved Muscle Efficiency

Targeted workouts enhance the coordination between muscles required for specific sports actions, such as swinging a golf club or jumping for a basketball. This improved muscle efficiency not only boosts performance but also increases the athlete’s overall kinetic fluidity, making their movements more natural and less mechanically taxing.

Implementing Sport-Specific Strength Training

To effectively integrate sport-specific strength training into an athlete’s routine, a structured approach is crucial, encompassing the assessment of needs, the development of a tailored training program, and ongoing adjustments based on progress. Here's a detailed breakdown of this process:

Assessment of Needs: The first step involves a thorough analysis of the key physical demands of the sport. This analysis should include understanding the primary movements, the muscles involved, and the typical patterns of play. Athletes and coaches need to identify performance goals that are directly related to these demands, ensuring that the training program aligns with the actual requirements of the sport.

Developing a Training Program: Following the needs assessment, the next step is to design a training regimen that targets the specific muscles and movements crucial for the sport. This program should incorporate a variety of exercises that closely simulate actual sports actions, enhancing both relevancy and effectiveness. For instance, football players might include drills that improve explosive power and agility such as plyometrics and sprint training, tennis players could focus on lateral movements, rotational exercises for the torso, and arm strengthening to boost swing power and control, and swimmers might prioritize upper body circuits, core stabilization exercises, and endurance training to support prolonged swimming efforts.

Monitoring Progress and Adjustments: Regular assessment of the athlete's progress is essential, through both formal evaluations like timed drills or strength assessments and informal feedback such as athlete’s self-reports on performance and fatigue. Based on these assessments, adjustments should be made to the training program as needed. This could involve increasing the intensity of workouts, introducing new exercises, or scaling back if there are signs of overtraining or injury risk.

Practical Tips for Implementation

Here are some actionable tips for athletes and coaches to effectively incorporate strength training:

Integrate Strength and Skill Training : To maximize efficiency, blend strength training with skill training sessions. For example, a basketball player can work on leg strength exercises followed by shooting drills. This approach not only saves time but also helps in applying newly gained strength to sport-specific skills immediately.
Schedule Training Smartly : Place high-intensity strength training sessions on the same days as high-intensity skill sessions to allow for adequate recovery on lighter days or off days. This scheduling ensures that the body is not overstressed and has time to recover and rebuild.
Prioritize Recovery : Recovery is just as crucial as the training itself. Include adequate rest days and recovery techniques such as stretching, massage, or foam rolling in your routine. Ensure that athletes get enough sleep, as it is a critical component of the recovery process.
Monitor Athlete Load : Use tools and methods to monitor training load and athlete fatigue to prevent overtraining. Techniques such as heart rate monitoring, athlete diaries, and wellness questionnaires can help track an athlete's condition and adapt the training load as needed.
Educate on Nutrition : Emphasize the importance of nutrition in supporting strength training and overall athletic performance. Encourage a diet that includes sufficient protein for muscle repair, carbohydrates for energy, and fats for hormonal balance, along with hydration and micronutrients.
Seasonal Adjustments : Adjust the intensity and focus of strength training according to the sports season. Off-season periods can focus more on building strength and muscle mass, while in-season can focus on

By following these practical tips, athletes and coaches can effectively integrate sport-specific strength training into their existing routines, ensuring a balanced approach that promotes optimal performance and athlete well-being.

Wrapping Up

Sport-specific strength training is an essential component for any athlete aiming to maximize on-field performance. By focusing on the specific physical demands and movements of their sport, athletes can develop the strength, power, and agility needed to excel in competitive settings. This targeted approach not only improves overall athletic abilities but also plays a crucial role in injury prevention and muscle efficiency, making athletes more resilient and capable in their respective sports.

Throughout this blog, we've explored how integrating a sport-specific regimen into an athlete's training can bring about significant improvements in performance. We've discussed the science behind specificity in training, outlined the benefits of such an approach, and provided practical advice for both athletes and coaches on how to implement and balance strength training with other athletic responsibilities.

As athletes continue to seek competitive edges, the importance of adapting their training to meet the specific needs of their sport cannot be overstated. Sport-specific strength training is not just about building muscle; it's about crafting a well-rounded athlete who is prepared to meet the rigorous demands of their sport.

Navigating Teen Years with Fitness: How Exercise Promotes Emotional and Social Health

Mon, 20 Nov 2023 20:51:41 GMT

For around ages 11-16, developing physical skills in an environment of teamwork, community, accountability, and responsibility.

Navigating the teenage years can be a tumultuous journey marked by a variety of challenges. Today's teens face unprecedented levels of stress, stemming from academic pressures, social dynamics, and the ever-evolving landscape of digital interactions. Amidst these challenges, the significance of maintaining physical health often gets overshadowed, yet its impact on emotional and social well-being cannot be overstated.

Physical health is not just about staying active; it's a crucial foundation that supports mental and emotional resilience. As such, incorporating regular fitness activities can play a vital role in helping teens manage stress, enhance their mood, and improve social connections. In this blog post, we will discuss how exercise serves as a powerful tool for teenagers , aiding them in successfully navigating the complex web of their formative years while promoting their overall emotional and social health.

The Psychological Benefits of Exercise for Teens

Engaging in regular physical activity is more than just a way to stay fit; it's a potent mood enhancer and stress reducer for teenagers navigating the often rocky terrain of adolescence. When teens exercise, their bodies release endorphins, sometimes referred to as 'feel-good' hormones. These natural chemicals play a crucial role in managing mood and are known for their ability to uplift spirits and combat feelings of depression and anxiety. The euphoric sensation often referred to as the "runner's high" is a direct result of this endorphin boost, providing a natural, healthy way to elevate mood and increase energy levels.

In addition to endorphins, exercise has a profound effect on the body's stress-related hormones, such as adrenaline and cortisol. Physical activity helps regulate and reduce these hormones, effectively helping the body to manage stress more efficiently. This biological response not only lowers the immediate feelings of stress during and after exercise but also contributes to improved sleep patterns and decreased feelings of fatigue, which are often exacerbated by stress and anxiety.

By regularly participating in physical activities, whether it's team sports, individual exercise routines, or even just walking, teens can forge a powerful tool against the psychological challenges of their teenage years. The benefits extend beyond the physical realm, fostering a sense of mental clarity and emotional stability that can make all the difference during this critical stage of personal development.

The Social Benefits of Being Active

Physical fitness is not only essential for a teenager's health but also plays a crucial role in their social development. Team sports and group fitness activities are particularly beneficial as they provide ample opportunities for social interaction and help in forging new relationships. These settings encourage camaraderie and allow teens to connect with peers who share similar interests, fostering a sense of belonging and community.

Participating in group exercises or sports teams teaches valuable life skills such as teamwork and communication. In these environments, teens learn to cooperate with others, understand different perspectives, and work towards common goals. This interaction enhances their interpersonal skills, which are critical in every aspect of life, from academic settings to personal relationships. The cooperative nature of team sports also teaches conflict resolution and leadership skills, as teens navigate working with diverse personalities and abilities.

Furthermore, being active in sports or fitness groups can significantly reduce feelings of social isolation. Many teens struggle with feeling disconnected from their peers, especially in an age dominated by digital interactions. Physical activities provide a real, engaging environment where teens can interact face-to-face, boosting their social confidence and helping them feel more integrated within their community. This sense of inclusion is vital for their overall emotional health and contributes to their sense of identity and self-esteem.

Exercise as a Gateway to Healthy Habits

Establishing a routine of regular exercise during the teenage years can set the stage for a lifetime of healthy choices. When teens incorporate fitness into their daily lives, they often experience a ripple effect that influences other aspects of their health and behavior. This integration of exercise not only promotes physical well-being but also encourages a holistic approach to health, leading to better lifestyle choices overall.

One of the most significant benefits of regular physical activity is its ability to foster better eating habits. Teens who are active tend to be more aware of the fuel they need for their bodies to perform optimally. This awareness can lead to more thoughtful food choices, prioritizing nutrition over mere caloric intake. They are more likely to opt for balanced diets rich in essential nutrients, which support their active lifestyles and overall health.

Moreover, exercise is closely linked to improved sleep patterns. Physical activity can help regulate the sleep cycle, making it easier for teens to fall asleep and enjoy deeper, more restorative sleep. This improvement in sleep quality is crucial for adolescents, who often suffer from sleep deprivation due to various social and academic pressures. Better sleep not only enhances physical recovery and growth but also improves mood and cognitive function, which are vital for everyday activities and responsibilities.

Additionally, the discipline and routine that come with regular exercise can lead to more responsible behaviors in other areas of life. Teens learn to manage their time effectively, balance various commitments, and maintain consistency in their efforts. These skills are invaluable as they navigate the complexities of teenage years and beyond, preparing them for adult responsibilities and helping them develop into well-rounded individuals.

Practical Tips for Incorporating Fitness into Teen Lives

Integrating more physical activity into daily routines can be a fun and rewarding experience for teens. Here are some practical tips to help teenagers get started and maintain an active lifestyle:

Explore a Variety of Activities

Not every teen will be drawn to the same types of activities, so it’s important to try different things to find what you enjoy most.

Options include:

Yoga : Great for flexibility, balance, and stress relief.
Biking : Excellent for cardiovascular health and can be a fun way to explore your community.
Team Sports : Options like soccer, basketball, and volleyball are great for socializing and building teamwork skills.
Martial Arts : Helps develop discipline, self-defense, and fitness.
Swimming : A full-body workout that is also joint-friendly.

Set Realistic Goals

Starting with achievable goals can help maintain motivation. Whether it’s improving stamina, building strength, or just staying active a few days a week, setting clear and attainable objectives is key. Teens should celebrate small victories along the way to keep enthusiasm high.

Incorporate Activity into Daily Routines

Teens can add more physical activity to their day with simple changes, such as:

Walking or biking to school.
Taking stairs instead of elevators.
Joining or starting a workout group with friends.
Engaging in short bursts of activity between study sessions.

Use Technology to Your Advantage

Many apps and online resources can help track progress, set reminders, and provide workout ideas. Leveraging technology can make staying active more engaging and less of a chore.

Involve Peers or Family

Encouraging friends or family members to join in on activities can increase motivation and make exercising more enjoyable. Plus, it builds a support system that can keep everyone accountable.

Start Building Healthy Habits Today

As teens navigate the challenges of their formative years, integrating exercise into their daily routines can be a game-changer. It enhances mood, reduces stress, fosters social connections, and builds essential life skills through teamwork and communication.

Parents and guardians play a crucial role in facilitating and encouraging these activities. By providing support and possibly participating alongside them, adults can help reinforce the importance of health and fitness, creating a nurturing environment that prioritizes well-being.

To all the teens and their families: embrace fitness as a part of daily life. Whether it's through team sports, individual activities, or simple exercises at home, every step towards being active is a step towards better health and happiness. Remember, the journey to fitness doesn't require monumental changes; it starts with one decision, one activity, and one day at a time. Let's make health a priority together, and watch as it transforms lives, one teen at a time.

How to Help Your Child Overcome Barriers to Exercise and Fitness

Sun, 29 Oct 2023 19:09:16 GMT

Getting Kids Off the Couch and Into an Active Lifestyle

In today's world of video games, smartphones, and endless TV channels, it can be tough to motivate kids to get active and stay fit. As parents, we want our children to develop healthy habits and avoid obesity, but all too often exercise takes a backseat to screens and sedentary activities. Overcoming barriers to fitness is key for setting your child up for a lifetime of wellbeing.

The good news? With some creativity, positivity, and family teamwork, you can transform exercise from a chore into an adventure. This guide will explore common obstacles that keep kids glued to the couch, as well as provide actionable tips to make physical activity an integral part of your child's routine. Let's get started!

Lack of Motivation is the #1 Roadblock

Kids today have more distractions than ever before competing for their attention. From YouTube celebrities to Fortnite tournaments, entertainment options are endless. Unfortunately, these digital diversions often sap a child's motivation and energy that could be better spent playing outside.

While eliminating all screens is unrealistic (and unfair!), you can kindle your child's excitement for exercise by emphasizing fun over fitness. Don't lecture them about heart health - invite them to play an active video game or shoot hoops in the driveway. Reframe exercise as a chance to learn new skills, enjoy quality time together, and release energy and stress. Soon, they'll associate physical activity with feeling great, not drudgery.

Make it a Family Affair

Children are much more likely to participate in exercise if parents join in too. Not only does this provide encouragement, but it also establishes fitness as an important family value. Get creative with activities that allow everyone to contribute - go for a bike ride, play doubles tennis, or have a neighborhood scavenger hunt.

Schedule regular "Family Fitness Time" on the calendar and protect that time from intrusion by other commitments. Even a short 20 minute session 2-3 times per week makes a difference. And don't forget the power of modeling - if kids see you staying active and enjoying it, they are much more likely to follow suit.

Add Some Healthy Competition

A little friendly competition can light a fire under reluctant kids. Create exercises based on their interests - shoot free throws if they like basketball or see who can hold a plank the longest if they love gymnastics.

You can also try setting step goals and tracking progress with a visible chart. Celebrate successes and offer small rewards for hitting milestones. Just be sure competition stays positive and focused on effort rather than outcome. The goal is enjoyment, not turning your child into a champion athlete overnight.

Make Screen Time More Active

While excessive technology use should be limited, you may be able to meet your child halfway by integrating active video games and apps into their routine. Games like Just Dance or Ring Fit Adventure combine physical activity with the fun of screens. There are also great apps that guide kids through bodyweight workouts or even turn chores into games.

You can make sedentary activities like watching TV more active too - do jumping jacks during commercial breaks or have kids use exercise bands or stability balls while sitting. This prevents extended inactivity without eliminating beloved screens.

Emphasize Overall Wellness, Not Just Weight

Avoid focusing solely on weight when promoting exercise - this can backfire by damaging self-esteem. Instead, frame physical activity as a critical piece of overall wellness. Explain that being active helps us feel energized, sleep better, think clearly, and simply enjoy life more fully.

Remind them that exercise provides lifelong benefits extending far beyond physical appearance. Support their efforts to find activities they truly enjoy rather than pushing sports they have no interest in. Your child will be much more motivated to continue if they associate exercise with joy, not body image pressure.

Make it Routine, Not Random

Consistent physical activity is much easier to maintain when it's built into the daily schedule. Set specific times for family workouts or active play. This makes exercise a predictable habit rather than a chore that's easy to skip when time is short.

Start where you are - even 10 minutes of activity is great. Then gradually increase duration and intensity as fitness improves. Take advantage of pockets of time like weekend mornings or the hour after school before dinner. Planning ahead and protecting these slots will help make activity a seamless part of each day.

Add Variety to Prevent Boredom

Doing the same workout over and over is a surefire path to burnout. Battle boredom by regularly introducing new activities - take a hip hop dance class, go paddleboarding at the lake, try indoor rock climbing, learn flag football skills, etc. Local community and recreation centers offer affordable options.

You can also alternate cardio, strength training, sports skills, and stretching to provide balanced cross-training. Let kids take the lead in selecting activities to cultivate intrinsic motivation. Trying exciting new pursuits together bonds family while keeping fitness fresh.

Make it About More Than Just Exercise

Tying physical activity to other positive outcomes can boost motivation. Use it to explore nature, decompress after a stressful day, or simply spend quality time together as a family. Play outdoor games that connect kids to their surroundings. Chat during a walk around the neighborhood to strengthen emotional bonds.

Associating exercise with these deeper benefits makes it meaningful on multiple levels. Soon your child will begin looking forward to the richness, not just physical exertion, these activities provide.

Celebrate All Successes, Big and Small

Be sure to recognize any and all efforts to get moving, not just major milestones. Praise them for trying a new sport, completing a difficult workout, or simply taking a walk after school. Let them know you notice small progress like increased stamina or strength. This motivates continued effort and develops self-efficacy.

Avoid criticism or negativity if they struggle or slip up - exercise should feel uplifting. Focus on the next positive step instead of dwelling on setbacks. Your unwavering support will boost their confidence and resilience.

Lead by Example

As with most parenting challenges, your own actions speak louder than words. Be a role model by staying physically active yourself and limiting sedentary time. Let your child see how exercise improves your focus, mood, and energy.

Talk about the activities you enjoy and how they make you feel. Share stories of how being active helped you overcome obstacles or accomplish goals. Your inspiration will be the most powerful motivator of all.

The Takeaway: Make it Fun, Fresh and Family-Focused

Helping kids embrace physical activity takes patience, creativity and understanding. Avoid lecturing about health or criticizing "laziness." Instead, focus on making fitness playful, introducing variety, and modeling an active lifestyle. Exercise should feel uplifting, not like punishment.

When obstacles arise, remain positive and supportive. Small progress is still progress! Making activity a family ritual creates meaningful bonding time that nourishes the mind, body and spirit.

The gift of lifelong healthy habits is well worth the effort. By working together to overcome barriers, your child can discover the joy and freedom that comes with being active.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.

The Top Fitness Myths Debunked for Kids and Teens

Sun, 15 Oct 2023 18:56:47 GMT

Fitness and physical activity are extremely important for the health and wellbeing of kids and teens. However, there are many common myths and misconceptions about youth fitness and exercise that can lead to frustration, injury, or lack of results. This article will debunk the top fitness myths for 6-15 year olds and provide evidence-based recommendations.

Myth #1: Strength training stunts growth

This is one of the biggest and most persistent myths about youth fitness. The truth is that there is no evidence that strength training stunts or inhibits normal growth and development in kids and teens.

Research shows strength training is safe and effective for kids and teens when properly designed and supervised. It does not affect growth plate development or limit height potential.
The myth stems from misconceptions that heavy strength training can cause growth plate injuries. But injuries only occur with improper form, technique, or excessive weight - not with age-appropriate training.
Kids who do strength training have similar height trajectories as kids who do not strength train.

Myth #2: Cardio is the best exercise for weight loss

While cardio provides many benefits, focusing only on cardio exercise is not the most effective approach for fat loss in youth.

For best results, kids and teens should do both cardio and resistance training as part of a comprehensive fitness routine.
Building muscle mass through resistance training boosts metabolism and helps burn more calories around the clock.
Diet and nutrition also play a key role in fat loss - you can't out-exercise a poor diet.

Myth #3: Sports provide enough exercise

Participating in sports is great, but sports alone are often not enough to meet daily physical activity recommendations.

Kids 6-17 years old should aim for 60 minutes of moderate to vigorous activity per day, incorporating aerobic, muscle-strengthening and bone-strengthening activities.
Typical sports practices and games 1-3 days per week likely provide less than the recommended 60 daily minutes for most kids.
Encourage variety - team sports, individual sports, dance, recreational activities, active play and household chores all contribute.

Myth #4: Stretching prevents injuries

While flexibility is important, static stretching before exercise does not prevent injuries in kids and teens.

For injury prevention, focus on strength training, proper technique, appropriate equipment, and gradual progression.
Dynamic warm-ups activating muscles can better prepare kids for exercise vs static stretching.
Regular stretching when muscles are warm (after exercise) helps maintain flexibility.

Myth #5: Kids should avoid weight lifting

When properly supervised, weight lifting is safe and effective for kids and teens.

Lifting weights will not stunt growth and is recommended 2-3 days per week as part of a comprehensive program.
For kids under 8, focus on bodyweight exercises. Progress to weights gradually at appropriate ages.
Weight lifting develops muscle strength and power needed for sports performance and injury prevention.

Myth #6: Exercise needs to be painful

Exercise should not be painful for kids and teens. Discomfort is expected, but pain indicates potential injury.

Workouts should be challenging yet enjoyable to foster a lifelong love of fitness.
If a child complains of joint pain or pain that lasts beyond muscle soreness, rest and see a doctor.
Increase difficulty and intensity gradually as fitness improves.

The best approach is a fitness routine that incorporates variety, progression, safety and fun. Avoid common myths and talk to a fitness professional to design an appropriate exercise program for your child's age and ability. With smart training, kids can build the foundation for a lifetime of health.

How to Help Your Child Overcome Fear & Anxiety About Fitness

Sat, 30 Sep 2023 12:00:31 GMT

Help your child overcome fitness fears and anxieties with our step-by-step guide for supportive parents.

Jason was always filled with dread when it came time for gym class. At just 10 years old, he felt sick to his stomach every time he had to run laps or play a game with his classmates. No matter how much his parents encouraged him, he could not overcome the overwhelming anxiety he felt about any physical activity.

Like Jason, many children today struggle with fear and anxiety when it comes to fitness and exercise. According to recent statistics from the Anxiety and Depression Association of America, anxiety disorders impact 25% of all children. When kids are fearful or anxious, it can be extremely difficult for them to participate in sports and physical activities.

The good news is that parents can take steps to help their children overcome these fears. With the right approach and proper support, children can break through their anxiety and gain the confidence they need to enjoy being active. This article will provide helpful, actionable tips for parents seeking to help their kids develop a healthy relationship with fitness.

Understand the Root Causes

The first step is uncovering where your child's fears originate. Have an open conversation and ask questions like:

Did they have a bad experience that created these fears? For example, were they ever bullied or humiliated during a sports practice? Were they injured while playing? Understanding the trigger incident can help you address it.
Do they feel intimidated by competitive activities? Some kids are afraid of the pressure that comes with sports and exercise. Make sure to emphasize having fun over winning.
Are they self-conscious about their skills or appearance? Body image issues and poor self-esteem often fuel anxiety. Offer regular encouragement and praise.

Take time to truly listen to your child's concerns without judgement. Let them share at their own pace. Getting insight into the source of their anxiety is key to overcoming it. If your child is hesitant to open up, be patient and gain their trust over multiple conversations.

Consulting with your child’s doctor can also shed light on any physical issues contributing to the problem. For example, asthma may make vigorous activity difficult. Joint or muscle problems might cause pain. Address any health conditions to eliminate physical barriers.

Start Small and Offer Encouragement

It’s important not to push too hard too fast. Start with 5-10 minutes of activity your child feels comfortable with – even just walking around the block. Offer frequent encouragement to boost their confidence. Remember to focus praise on the effort they are putting in rather than the specific results. Say things like "I'm so proud of you for trying your best!" rather than "I'm impressed you ran 3 miles!"

Avoid any criticism about performance that could reinforce negative feelings. The priority is helping your child feel positively about being active, not achieving any fitness goals. Slowly build up the duration and challenge over time, taking care not to move too far beyond their comfort zone. Small, achievable targets are the key.

Make it Fun and Rewarding

Incorporating play, games, music, friendly competition and other fun elements will help your child associate exercise with enjoyment rather than dread. Schedule family activities like hiking, cycling or paddling to make fitness a bonding experience. Follow any activity sessions with a healthy treat to reinforce the positive effort they put in. Strawberries, bananas or other fruit make great options.

Following activity sessions, offer small non-food rewards to celebrate accomplishments. Stickers, temporary tattoos and other little prizes go a long way with kids. Just make sure to focus rewards on the effort they showed rather than specific results. The goal is to get them excited about being active for its own sake.

Enlist Outside Help if Needed

If you’ve tried multiple approaches and your child still faces paralzying anxiety, it may be time to bring in outside help. A patient, supportive personal trainer who specializes in working with kids can make all the difference. The right trainer will focus on creating fun routines versus hardcore workouts. Search for trainers experienced overcoming childhood fitness fears.

Scheduling play dates with understanding friends can also help. Peer encouragement goes a long way at building confidence. Choose friends your child feels comfortable with who will offer support. Small group activities can feel less intimidating.

If anxiety persists, consult your doctor about anti-anxiety medication as part of a comprehensive treatment plan. Medication should never be the only solution but when combined with the right behavioral strategies, it can help children push past paralyzing fitness fears. Explore treatment options like cognitive behavioral therapy as well.

Connecting with support groups for parents facing similar fitness-related fears in their kids provides a venue to share advice and ideas. Local rec centers, schools and community bulletin boards are good places to find groups. Online forums allow you to connect with other parents anywhere. Share your own challenges and learn from others.

Stay Consistent with Routines

Establishing set exercise routines at consistent times can help provide stability. Kids with anxiety thrive on predictability. Try scheduling 15-20 minutes of family fitness time after dinner each night, or make Saturday mornings "park day." Being active at the same times will start creating healthy habits.

Of course, stay flexible based on your child's needs day-to-day. If they are feeling particularly anxious, don't force them to stick to the routine. The goal is creating positive associations not battles. But in general, consistent routines build comfort through familiarity.

Focus on Overall Health, Not Just Fitness

Emphasize that being active is about taking care of your body and feeling good, not fitness outcomes like weight loss or muscle gain. Exercise should be part of an overall focus on health that includes proper nutrition, adequate sleep and strong social connections. Make balanced self-care routines a family priority.

Children learn by example. If you model self-care, your child will absorb these values. Cook healthy meals together, enjoy nightly screen-free family time and schedule regular check-ins to share feelings. A holistic approach fuels healthy attitudes about fitness.

The key is to remain understanding, patient and positive. Helping a child push past their fears requires creativity, compassion and commitment from parents. By taking the right supportive approach, you have the power to put your child on the path to developing a healthy, enthusiastic attitude about fitness for life. The team at Gantry Kids is always available to provide personalized guidance. Give us a call today so we can work together to help your child gain confidence and strength.

The Fun and Effective Circuit Training Workouts Your Kids Will Love

Fri, 15 Sep 2023 11:25:42 GMT

Circuit training builds fitness fast - see how this quick and varied workout helps your kids get strong and have fun

Circuit training is a form of exercise that involves completing a series of stations with different exercises and minimal rest in between. This type of high-intensity interval workout is ideal for kids and teens because it builds cardiovascular fitness and muscular strength while keeping things fun and engaging.

In circuit training, kids move through a “circuit” of 6-10 strength and cardio exercises that target all the major muscle groups. They perform each exercise for a short period of time, usually 30 seconds to a minute, then quickly move on to the next station with little to no rest. A few rounds of concentrated exercise followed by short rest periods helps improve muscular endurance, strength, cardiovascular fitness, and overall stamina.

Circuit training provides a wide variety of benefits beyond building a strong, lean physique. It can boost energy levels, reduce stress, increase self-confidence, and teach healthy habits. When varied and progressive, circuit training workouts never get boring or repetitive. Kids will have a blast getting fit when you incorporate friendly competition, teamwork, and games. With motivation and guidance from parents and coaches, circuit training gives young athletes a comprehensive, challenging workout that keeps them engaged from start to finish.

This article will explore the many benefits of circuit training for developing bodies, provide tips on designing safe and effective circuits tailored for kids, and offer motivation to help your children stick with this transformative workout. Read on to learn how to create fitness enthusiasts for life.

Benefits of Circuit Training for Kids and Teens

There are many excellent reasons you should consider circuit training for your active kids and teens:

Improves Cardiovascular Endurance and Stamina

The combination of aerobic and resistance training in circuit workouts provides the perfect stimulus for increasing cardiovascular fitness. As kids move through stations with short rest periods, their heart and lungs have to work hard to circulate oxygenated blood throughout the body. Over time, this improves stamina and endurance so they can run faster, play harder, and participate in sports at a higher intensity without getting winded.

Builds Muscular Strength and Endurance

Circuit training utilizes bodyweight exercises, resistance bands, medicine balls and other tools to progressively overload the muscles. When performed with proper form, exercises like pushups, squats, lunges, and planks will help develop and tone all the major muscle groups in the arms, shoulders, chest, back, core, hips and legs. Kids will get stronger, improving athletic performance in any sport.

Strengthens Heart and Lungs

The heart is the most important muscle, pumping life-giving oxygen to working muscles during exercise. Circuit training keeps the heart rate elevated, resulting in improved cardiac output. Lung capacity also increases over time, allowing for better oxygen exchange. Kids will reap the benefits through lifelong heart and lung health.

Burns Calories and Maintains Healthy Weight

Childhood obesity is a growing concern, affecting 1 in 6 children in the United States according to the CDC. Circuit training is an ideal workout for kids to get moving, build lean muscle, and burn calories they would otherwise store as fat if sedentary. The high-intensity intervals ramp up the metabolic rate so kids continue to burn more calories after their workout as the body recovers.

Enhances Balance, Coordination and Agility

Exercises like jump roping, cone drills and agility ladders challenge and improve balance and coordination. Quick changes in direction and explosive movements will make kids more agile. They’ll have better control over their body and movements, improving performance in dynamic sports like football, basketball and soccer.

Increases Flexibility and Range of Motion

Dynamic stretches and exercises with a full range of motion, such as squats, lunges, and shoulder presses, can improve flexibility over time. This allows for easier movement through a wider range of motions, a key factor in injury prevention. Don’t forget to stretch at the end too!

Provides an Energy Boost

Circuit training, when done consistently, increases energy levels so kids feel good all day long. A good workout will leave them invigorated, not exhausted. The mood-enhancing benefits of exercise will also boost their focus when it’s time to hit the books.

Reduces Stress and Improves Mood

Physical activity naturally increases feel-good endorphins in the brain. The mental health benefits are just as important as the physical ones! Kids will feel less stressed, anxious and depressed. You can’t put a price on developing lifelong healthy coping skills.

Helps Build Strong Bones and Muscles

The weight bearing and resistive exercises in circuit training stimulate muscle and bone growth. Kids can maximize bone density early in life and may reduce their risk of developing osteoporosis later on. Building lean muscle mass also boosts metabolism and athletic ability.

Reduces Risk of Obesity and Chronic Diseases

Regular exercise has been proven to reduce the risk of over 25 chronic conditions including type 2 diabetes, heart disease, and stroke according to the CDC. Getting kids active early promotes lifelong healthy habits that stave off disease. What better gift to give your child?

Boosts Confidence and Self-Esteem

Achieving fitness goals through dedication to circuit training gives kids a sense of accomplishment that builds their confidence. Pushing past mental and physical challenges helps develop grit and resilience. Kids will be proud of their stronger, fitter selves!

Designing a Circuit Training Workout for Kids

When designing an effective circuit training workout for kids, there are some key factors to consider:

Determine the Length of the Workout

A good rule of thumb is to start beginners with a 20-30 minute workout and have them work up to 45-60 minutes as their stamina improves. This includes warm-up, circuits, rest and cool down. Advanced kids training for specific sports goals may eventually progress to longer 70-90 minute circuit workouts, but shorter intense sessions are best for most young athletes starting out.

Choose Exercises Wisely

Kids have unique needs - workouts should focus on building a balanced foundation of strength, flexibility, coordination and stamina. Good circuit training selections include:

Bodyweight moves like squats, lunges, planks which build core and lower body strength. Focus on proper form.
Pushups, rows, shoulder presses for upper body and back strength. Modify elevation as needed.
Cardio exercises like high knees, jumping jacks, and jogging or jumping in place to spike heart rate.
Agility drills that enhance speed, balance and coordination like ladder drills and cone hops.
Core moves like sit ups, bicycles, V-ups, leg lifts which strengthen the abdominals.
Yoga poses to improve balance and flexibility between circuits. Child’s pose, in particular, allows resting while stretching the back, hips and hamstrings.

Pay Attention to Pacing

Allow 15-90 seconds of rest between circuits depending on intensity level. Take longer rest periods if beginners are struggling. Advanced kids can progress to 20-40 second rest periods between stations.

Adapt and Modify Exercises

Cater to individual strength and fitness levels by providing modifications and alternatives:

Beginner pushups can be done at an incline from a wall or bench. Knee pushups are another good modification.
Forward lunges can be stationary or performed with no weights before adding distance and dumbbells.
Limit hopping, jumping and plyometrics if kids have joint issues. Provide low impact alternatives.

Safety First!

Always teach and demonstrate proper form for every exercise. Remind kids to move in control, never flailing about and risking pulled muscles or collisions. Check for signs of overexertion and make kids take breaks as needed – better safe than sorry!

Keep It Engaging

Sustaining interest is key to circuit training success. Use music, games, friendly competition and variety to prevent boredom. Keep things lighthearted - after all, exercise should be fun too! Reward effort and improvement, not just performance.

Sample Beginner Circuit:

Warm-up : Walking lunges across room, arm circles 10x each direction

Circuit : Wall pushups x10 Bodyweight squats x15 Jumping jacks x25 Plank hold 30 seconds Jump rope 30 seconds Rest 30 seconds, repeat 2x Cool down: Quad stretch, shoulder rolls, calf stretches

This balanced beginner circuit helps ease kids into circuit training with 1 upper body push, 1 lower body move, cardio and core training. Gradually increase reps and duration as fitness improves. Maintain focus on proper form above all else.

Safety Tips for Circuit Training with Kids

While the benefits of circuit training for kids are immense, safety should always be the number one priority. Children are not simply miniature adults - their growing bodies require careful exercise programming under trained supervision. Follow these tips to keep your kids injury free:

Start With Medical Clearance

Kids with pre-existing conditions like asthma, heart conditions, joint issues or other chronic diseases should get physician approval before starting an intense training program. Disclose any pertinent medical history.

Teach Proper Exercise Form

Improper form is one of the biggest culprits in exercise injury. All exercises should be demonstrated and clearly explained before kids attempt them. Reinforce proper technique frequently. Common mistakes like arching the back in pushups or letting knees cave in during squats put undue stress on joints and muscles.

Ensure Adequate Rest Between Stations

Don’t let eagerness and enthusiasm override common sense. Make kids take breaks as needed between circuits. Watch for signs of fatigue like heavy breathing, pallor, slowing pace. Err on the conservative side - pushing through pain often results in overuse injuries or exhaustion.

Hydrate, Hydrate, Hydrate

Dehydration depletes energy levels and mental focus. Make sure kids drink plenty of water before, during and after circuit training. Stop periodically for water breaks. Calorie-free electrolyte drinks are also beneficial for rehydration after heavy sweating.

Pay Attention to Footwear

Proper athletic shoes with good support and traction lower injury risk from slips and falls. Make sure kids’ shoes fit well and are not too worn. Bare feet or socks increase likelihood of cuts and sprains.

Listen to Pain Signals

Teach kids not to ignore or “work through” significant pain. Stop activity immediately if they experience sharp or intense pain, limping, loss of strength or any other indication of injury. Refer to a physical therapist or sports medicine doctor for proper diagnosis and rehabilitation.

Choose Surfaces Wisely

Cushioned rubber flooring in gyms absorbs impact best, reducing repetitive stress injuries. Avoid hard surfaces like bare concrete. Grass and softer ground are better for agility drills and plyometrics.

Clear Clutter

Set up work areas with adequate space between stations so kids don’t run into each other or trip over obstacles. Remove unused equipment and other hazards.

Use Spotters When Needed

Spotters provide assistance, support and safety reminders for advanced exercises like heavy strength training and plyometrics. Always have spotters present when kids are performing unfamiliar or risky moves. Don't let them attempt moves beyond their capability unsupervised.

Cool Down and Stretch

Active stretching after circuits brings muscles back to resting length and aids recovery. Kids should gently stretch all major muscle groups held for 20-30 seconds each. Remember, cold muscles are more prone to strains and tears.

Apply First Aid for Minor Injuries

Keep a well-stocked first aid kit on hand and know how to treat superficial injuries like scraped knees, cuts, bruises or minor sprains with basic supplies. Review emergency action plans for more serious trauma. Prevention is best, but preparation counts when dealing with active kids!

While no workout is 100% injury-proof, following reasonable safety precautions goes a long way in protecting young athletes. Teach kids their physical limits, and they will build confidence to exercise safely for life.

Overcoming Common Circuit Training Challenges

Circuit training is intense by nature, so motivation and commitment are essential. Here are some common obstacles kids face, and how to overcome them:

Problem : Lack of Motivation

Solution : Effective praise and small measurable goals

Kids want to succeed, but may become discouraged if progress feels out of reach. Break down big goals into smaller milestones they can achieve quickly like “Do 2 real pushups by next week.” Recognize effort and consistency, not just output. Use rewards like stickers on a calendar to track progress.

Problem : Workouts get boring

Solution : Creative exercise variations

Prevent boredom and burnout by frequently changing up the circuit stations. Periodically swap one exercise for a new one that works for the same muscle group. Design themed circuits around sports, animals, or other interests to spark the imagination. Play music and themes to make it feel fresh.

Problem : Discomfort from muscle soreness

Solution : Proper recovery habits

Some muscle soreness is normal after starting a new training program as the body adjusts. Make sure kids get plenty of sleep, nutrition, hydration and rest days for adequate recovery. Lightly stretch sore muscles. Scale back intensity if pain is severe or lingering.

Problem : Kids feel self-conscious
Solution : Supportive, positive environment

Judgement about ability level or body image can make kids dread exercise. Stress that everyone has different fitness journeys. Celebrate all effort, not just athletically gifted kids. Foster a “try your best” attitude over pure competition. Work out together to model positive attitudes.

Problem : Weather derails outdoor training

Solution : Flexible training spaces

Have an indoor backup space for weather-sensitive stations like outdoor running. Get creative sourcing space - garages, decks, basements and rec rooms can work in a pinch. Virtual workouts are another great option to bridge gaps.

Problem : Children lose interest over time

Solution : Accountability and variety

Kids need structure, so set a consistent workout schedule. Gently insist they stick to it barring illness, but be flexible on timing if possible. Shake things up periodically with new circuits, stations, and challenges so boredom doesn't sap motivation. If interest continues to wane over time, take a break and try again in a few weeks.

While circuit training presents some unique challenges, creative solutions tailored to each child’s needs can overcome most barriers. With patience and support from parents and coaches, kids will thrive on this fitness journey!

Conclusion

Regular circuit training provides a fun, efficient and comprehensive workout that builds muscular and cardiovascular endurance, strength, flexibility, and coordination in kids and teens. An investment in consistent training pays dividends through improved athletic performance, healthier body composition, enhanced self-confidence and reduced risk of childhood obesity and disease.

Support your kids in this endeavor by helping them design varied, progressive circuits that keep workouts engaging over time. Adapt activities appropriately as their fitness improves, but always emphasize proper form and technique above all else. With reasonable precautions and responsive supervision, circuit training can be a safe, rewarding experience for young athletes.

The journey to physical fitness is a marathon, not a sprint. Stick with circuit training through motivation highs and lows. Celebrate small achievements along the way. Most importantly, make it fun! Playing upbeat music, incorporating friendly competition, and making activities game-like goes a long way toward keeping kids engaged.

Consistency and commitment to circuit training results in developing increased muscular and cardiovascular endurance, speed, agility, flexibility, balance, and strength to empower kids in every area of life. Contact Gantry Kids today to learn more about our specialized circuit training programs tailored to your child’s unique needs and abilities. Invest in your child’s health, fitness, and confidence now to set them up for a bright future.

The Top Benefits of CrossFit for Kids and Teens

Tue, 22 Aug 2023 14:19:34 GMT

Fitness That Transforms Young Lives

CrossFit is taking the world of fitness by storm, and kids and teens can benefit immensely from this high-intensity workout program. CrossFit combines functional movements performed at high intensity to build strength, improve conditioning, and develop key life skills.

For kids and teens looking to get fit, build confidence, and learn important lessons, CrossFit can be an excellent option. Here are some of the top benefits of CrossFit for young athletes:

Builds Strength and Fitness

CrossFit workouts incorporate exercises like squats, deadlifts, pull-ups, and more using barbells, dumbbells, gymnastics rings, rowing machines, and other equipment. This builds functional strength and fitness in kids and teens. The variety of movements also helps develop balance, coordination, and body control.

Unlike typical gym workouts that isolate muscle groups, CrossFit works the whole body as a unit. This trains kids to move well in all planes of motion and builds a solid athletic foundation. The focus is on performing the movements correctly with good form.

Improves Cardiovascular Fitness

The high-intensity nature of CrossFit keeps the heart rate elevated during workouts. Short intense bursts of exercise are mixed with brief rest periods. This interval training builds cardiovascular endurance and stamina.

Kids will learn to push to their edge while pacing themselves through varied workout blocks. With a greater aerobic capacity, they’ll have an easier time participating in sports and activities.

Promotes Weight Management

Childhood obesity is a growing problem, affecting 1 in 5 school-aged children in the U.S. according to the CDC. CrossFit provides an excellent fat-burning workout. The combination of resistance and cardio training helps manage weight by increasing calorie burn and building metabolism-boosting lean muscle mass.

CrossFit workouts torch calories and the afterburn effect keeps the metabolism fired up long after the workout ends. This makes it easier for kids to maintain a healthy body composition.

Develops Power

Power is the ability to apply maximum force in a short time frame. Olympic lifts like cleans and snatches along with plyometrics like box jumps build tremendous power. Kids and teens can gain powerful, explosive movements to enhance athletic performance.

Greater power allows them to sprint faster on the soccer field, leap higher on the basketball court, and swing harder at the plate. The powerful posterior chain muscles of the hips, glutes, and hamstrings get worked hard in CrossFit.

Improves Speed and Agility

CrossFit integrates running sprints and agility drills into workouts alongside strength training. Quick footwork and change of direction drills improve coordination and reaction time.

Climbing ropes, navigating obstacles, and gymnastics movements help kids build body awareness and control. With improved speed and agility, they’ll have an edge when playing sports.

Builds Confidence and Self-Esteem

CrossFit workouts push kids out of their comfort zone and teach them to believe in themselves. Scaling the workout appropriately lets them accomplish things they never thought possible. This builds confidence to take on new challenges.

The community environment also motivates them to work hard and cheer each other on. Kids will feel a sense of achievement as their fitness improves each week. Goal setting and tracking progress helps them see concrete results. This boosts self-esteem.

Promotes Discipline and Dedication

Consistent training instills discipline in young athletes. Kids learn to push themselves and give maximum effort each workout. They gain the dedication needed to stick with the program and see results.

CrossFit teaches them to be focused and committed. The intensity requires mental toughness and resilience. These are valuable life skills that build character. Kids learn that hard work pays off.

Fosters Teamwork and Camaraderie

CrossFit boxes have a strong sense of community. Kids work out together and motivate each other. Friendly competition during workouts helps bring out their best. But ultimately, they are focused on improving themselves rather than comparing to others.

Partner workouts teach teamwork. Kids also cheer for others which creates camaraderie. Lifting each other up and being supportive, rather than critical, is emphasized. This develops character and leadership skills.

CrossFit Safety Tips for Kids and Teens

While CrossFit can be very beneficial for kids, certain precautions should be taken to keep young athletes safe:

Workouts should be scaled appropriately for age and ability level. Kids should use lighter weights relative to their body size. Advanced movements should be taught progressively.
Proper form and technique is crucial. Coaches should provide hands-on guidance and supervision to ensure safety. Take time to master movements before increasing intensity.
Kids should stay well hydrated before, during, and after CrossFit sessions. This prevents overheating and fatigue.
A thorough warm-up helps prepare the body and reduce injury risk. Dynamic stretching and light cardio builds readiness before intense exercise.
Let kids listen to their bodies and rest when needed. Take breaks between sets or modify workouts if excessively fatigued.
Equipment should be sized for kids, such as using shorter PVC pipes for overhead squats or smaller medicine balls for throws.
Wrist wraps help support developing joints and reduce strain during gymnastics movements like handstand push-ups.
CrossFit workouts should be part of an overall program that includes rest and recovery days. This allows the body to adapt positively to training.

With qualified coaching, age-appropriate scaling, and proper progressions, CrossFit can help kids reach their athletic potential in a safe, rewarding environment.

Getting Started with CrossFit for Kids and Teens

Ready to have your child try CrossFit? Here are some tips for getting started:

Take a tour of boxes in your area and assess the vibe. Look for a positive culture with experienced coaches. Try out a class to see if it’s a good fit.
Ask about the gym’s kids program. Some have designated class times for different age groups with tailored instruction. Make sure coaches have experience working with youth.
Attend an introductory On-Ramp or Elements course. This teaches proper form on foundational movements like squats, presses, and deadlifts.
Start with 1 or 2 beginner classes per week. Focus on skill development before increasing frequency. Allow time for rest and recovery between sessions.
Set realistic expectations around fitness level and progress. Kids won’t lift as much weight or complete workouts as fast as adults. Celebrate small wins.
Monitor energy levels, appetite, sleep quality and mood outside the gym. CrossFit should complement other aspects of health.
Encourage a positive mindset. Kids will get frustrated at times. Emphasize giving their full effort rather than comparing to others.
Promote proper recovery habits - fueling with nutritious food, staying hydrated, and getting enough sleep. This supports the training.

With a gradual build-up and positive reinforcement, your child can have an excellent experience with CrossFit that instills lifelong fitness habits.

Fun CrossFit Workouts for Kids to Try

Here are some kid-friendly CrossFit workouts to try:

Tabata Planks

20 seconds in plank position, 10 seconds rest. Repeat for 8 rounds. Builds core strength. Can make easier by doing plank from knees.

Ladder Dumbbell Workout

Start with 5 goblet squats, 5 dumbbell push presses, and 5 dumbbell rows. Do 6 reps of each, then 7, up to 10. Go back down ladder in reverse.

Benchmark Workout - Cindy

As many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups 10 push-ups 15 bodyweight squats

Pyramid Push-Ups

1 push-up, 2 push-ups, 3 push-ups up to 10. Then back down 10, 9, 8 etc. Do a couple of rounds. Can elevate hands on box to modify.

KB Swing Workout

5 kettlebell swings 5 reverse lunges per leg 5 sit-ups 4 rounds for time

Run 400m, 10 burpees, 7 box jumps. Repeat 3 to 5 times depending on fitness level.

Partner Workout - Pass and Hold

Pass a medicine ball back and forth with partner while holding a squat for 30 seconds. Switch exercises after each round - planks, push-ups, lunges, etc.

Include a variety of options on gymnastic rings, rope climbs, rowing, and running to keep CrossFit workouts fun and engaging. Set time caps and take breaks as needed while building up endurance over time. The community environment also makes working out together as a family rewarding. So consider CrossFit for your kids - it can instill fitness for life!

Contact GantryKids For CrossFit Programs Tailored to Kids and Teens

At GantryKids, we help kids and teens build strength, confidence and character through functional fitness. Our CrossFit program is designed just for youth and led by experienced, qualified coaches. We focus on proper movement patterns, technique progressions and age-appropriate training to keep young athletes safe. Dynamic classes build community and our programming promotes personal growth. Kids have fun getting fit while learning skills that will benefit them in and out of the gym. Contact GantryKids today to learn more about our youth CrossFit program and get your child started on the path to fitness.

Build Your Kid's Confidence Through Exercise and Fitness

Mon, 14 Aug 2023 13:55:53 GMT

"Fit Kids Have Limitless Potential"

Fitness is about far more than physical health—it builds mental strength, resilience and self-confidence that last a lifetime. As parents, helping our children unlock their potential through exercise and activity sets them up for success in all areas of life.

The Link Between Fitness and Self-Confidence

Self-confidence comes from believing in your abilities and feeling comfortable in your own skin. As children develop athletic skills, meet fitness challenges, and see their bodies grow stronger, their self-assurance blossoms. Some key links between fitness and confidence:

Developing Physical Abilities

As kids improve balance, coordination, strength and stamina through exercise, they feel empowered in their bodies. Things that once seemed difficult become easy, boosting self-belief.

Overcoming Challenges

New ParagraphEach fitness goal reached builds grit and tenacity. Gradually taking on tougher challenges without giving up teaches kids they're capable of more than they believe.

Making Progress

Seeing measurable gains in speed, strength, endurance or abilities raises kids' confidence in their potential. Progress fuels motivation to keep improving.

Learning New Skills

Mastering physical skills like throwing a ball, doing a cartwheel or climbing a rope course gives kids a sense of mastery over their bodies. This competence transfers to self-assurance.

Releasing Feelings

Vigorous exercise provides an outlet for stress and worry. Releasing pent-up feelings helps kids feel more relaxed and positive.

Endorphins and Neurochemicals

Exercise releases feel-good endorphins and neurochemicals that boost mood. Regular activity literally helps kids feel happy and self-assured.

Fun Ways to Build Your Child's Confidence Through Fitness

Helping kids connect fitness with self-confidence is easy when you make it playful. Shift the focus away from just exercise itself and onto creativity, imagination and fun.

Get Active Outdoors

Let nature be your playground! Hike, ride bikes, play games like tag and soccer, climb trees, walk balancing beams, leap over streams, or make treasure hunts.

Explore New Sports

Branch out from familiar sports and uncover new favorites. Take classes in gymnastics, martial arts, rock climbing, paddle boarding, circus skills like aerial silks, or parkour.

Make Exercise a Game

Invent challenges like: Who can hold a plank the longest? How many balls can you juggle? See who skips fastest or create obstacle courses.

Pick Feel-Good Music

Let your child create playlists packed with songs that make them feel energetic and empowered! Jam out together.

Focus on Personal Bests

Instead of comparing your child to others, celebrate their new personal records. Did they run farther or lift more weight this week? Progress feels great!

Add Excitement

Sign up for kid-friendly mud runs, fun runs, mini-triathlons or obstacle course races. The thrill of new adventures builds boldness.

Try Backyard Camping

Pitch a tent, tell stories, gaze at the stars and play night games. Kids feel brave sleeping outdoors!

Embrace Silliness

Go noodle dancing, have wheelbarrow races, play freeze dance or make up new creative movement games. Playfulness fosters confidence

Specific Exercises that Build Self-Belief

While any enjoyable, engaging physical activity develops kids' confidence over time, certain exercises have an extra strong impact by pushing specific limits.

Climbing

Reaching new heights on a climbing wall, rope net, tree or jungle gym directly builds bravery and self-assurance. Mastering a tough climb gives a powerful dose of “I can do hard things” belief.

Swimming

Learning to be comfortable and skilled in the water creates tremendous confidence. Kids leap into the pool knowing they can swim and are safe.

Tumbling and Gymnastics

As kids learn to flip, roll, balance, jump and do tricks, they amaze themselves at what their bodies can do. New skills build bodily confidence.

Trampolines

Bouncing high and learning tricks boosts kids' belief in their athletic skills. They overcome fears and literally reach new heights.

Strength Training

Lifting weights (safely!) impresses kids with their growing power and capabilities. Strength feeds self-confidence.

Martial Arts

Practices like karate teach focus, discipline and control over the body. As kids earn new belts, their executive function and self-assurance rise.

Yoga

Yoga improves body awareness, balance, core strength and focus. Kids gain lasting confidence benefits from the mind-body control yoga cultivates.

Lasting Confidence for Health and Success

The mental and emotional benefits of physical confidence give kids an advantage now and later in life. Some perks include:

Healthy Body Image - Kids who feel comfortable and competent in their bodies tend to have higher body positivity than tweens, teens, and adults. Exercise helps prevent body insecurity.
Resilience - Confident kids bounce back from failures and handle stress with poise. Physical assurance provides mental grit.
Self-Esteem - Athletic skill builds pride, self-respect, and positive self-attitudes. Active kids feel worthy.
Social Skills - Participating in physical activities like team sports improves social confidence to make friends, communicate and cooperate.
Focus and Drive - Physical achievements like new personal records make kids feel capable of attaining any goal they set their minds to.
Courage - Boldness developed through adventure, sports, and fitness carries over so kids can face new challenges at school, socially, and in family life with bravery.
Leadership - The initiative, discipline, and perseverance kids gain from fitness activities help them step up as leaders at school, with friends, and in the community.

As parents, our job is to ignite that first spark of confidence so our kids embrace their potential. Physical activity, fitness, and sports powerfully instill self-belief at a foundational level. By encouraging our children's physical abilities, we unlock their futures.

Foster Lasting Confidence and Success with GantryKids

At GantryKids, we believe every child has limitless potential waiting to be unlocked. Our programs use engaging, play-based fitness activities to build the lifelong physical and mental confidence kids need to create their own success stories.

To learn more about our classes for toddlers through teens, visit www.gantrykids.com. Ready to register your child to develop grit, leadership and confidence through fitness? Contact us today!

Fuel Their Fire: Optimal Nutrition for Active Young Athletes

Wed, 26 Jul 2023 13:44:35 GMT

Kids and teens today are busier and more active than ever before. With sports, activities, academics, and social lives filling up their schedules, proper nutrition is essential to keeping up with their fast-paced lifestyle. As a parent, it’s important to understand the unique

nutritional needs of active young athletes to set them up for success. Proper fuel gives them the energy and focus to hit their peak performance, in and out of the game.

This article will explore the top nutritional priorities for active kids and teens. You’ll learn what nutrients growing athletes need more of, the best food sources to provide it, and easy ways to work it into their routine. Let’s get started fueling their fire!

Carbs Are King for Quick Energy

Carbohydrates are the body's preferred source of fuel for immediate energy. When active kids and teens exercise or play sports, their muscles tap into carbohydrate stores for quick power. Choosing high quality, complex carbs will provide longer lasting energy compared to simple sugars.

Fill up on whole grains - Oatmeal, whole wheat bread, brown rice, quinoa are excellent sources of complex carbohydrates. Aim for whole grains to make up roughly half of their plate at meals.
Pack in produce - Fruits and starchy vegetables like sweet potatoes, squash, plantains are great options. Produce gives carbs plus antioxidants, vitamins, and minerals.
Strategize smart snacks - Whole grain granola bars, a banana with peanut butter, trail mix, or apple slices with cheese are all balanced carb-based snacks. Time snacks 1-2 hours before games or practice.
Carb load properly - For very active kids, carb loading can optimize energy stores. Do a mini-load 2-3 days before an event, increasing carbs by 2-4 grams per pound of body weight.
Beware of bad carbs - Limit added sugars, refined grains like white bread, and heavily processed snacks. These burn fast and cause energy crashes.

Protein Powers Muscles

Healthy Fats Fuel Their Fire

Active kids need more high-quality protein than their less active peers to build, repair, and strengthen growing muscles. Protein also keeps them feeling fuller longer compared to carbs alone. Make sure your athlete gets enough protein spaced throughout the day.

Lean meats and poultry - Chicken, turkey, lean beef, pork loin are great for dinner or lunches. Shoot for 4-6 oz per meal.
Fish and seafood - Tuna, salmon, tilapia, shrimp provide protein plus anti-inflammatory omega-3s. Aim for at least 8 oz per week.
Eggs, dairy and plant-based proteins - Milk, Greek yogurt, cheese, tofu, beans, lentils round out protein needs. Choose low-fat dairy.
Sneak it into snacks - String cheese, mixed nuts, apple with peanut butter, edamame make portable protein snacks.
Don't forget protein post-workout - 20-25 grams of protein within 30 minutes of activity helps rebuild muscle. Try chocolate milk or a protein shake.

Don't fear the healthy fats! They provide concentrated energy, aid vitamin absorption, and support growth and development. Active kids benefit from getting a variety of unsaturated fats from plant and fish sources.

Nuts and seeds - Walnuts, almonds, chia seeds, flax seeds are rich in anti-inflammatory omega-3 fatty acids.
Oils and spreads - Olive oil, avocado oil, nut butters provide artery-friendly monounsaturated fats.
Fatty fish - Salmon, tuna, mackerel are excellent protein plus omega-3 combo options. Bake or grill.
Avocados - Use on toast, in salads, in smoothies for fiber plus fat.
Limit saturated fats - From red meat, butter and full-fat dairy. Leaner cuts and low-fat options are better.

Hydration is Heroic

Proper hydration is extra important for active kids and teens. When they sweat during sports and activities, they lose fluids as well as electrolytes like sodium and potassium. Make sure they drink enough water and replenish electrolytes to avoid dehydration symptoms like fatigue, cramps, dizziness, and impaired performance.

Water, water and more water! - Carry a water bottle and take frequent sips, especially before, during and after activity.
Coconut water - Provides potassium, magnesium and hydration with less sugar than sports drinks.
Diluted fruit juice - For fluids, carbohydrates and antioxidants. Dilute with 50% water.
Low-fat milk and dairy - Provides fluids, calcium, protein. Chocolate milk is great post-workout.
Sports drinks - These help replace sodium and potassium lost in sweat. Use sparingly and dilute with water.
Watch urine color - Pale yellow means they are well hydrated. Dark yellow says drink up!

Don't Discount Iron, Calcium and More

Active kids have increased needs for certain vitamins and minerals. Iron carries oxygen to working muscles. Calcium and vitamin D strengthen bones. Zinc supports immunity and growth. Make sure their diet provides enough of these key players.

Iron - Found in red meat, poultry, eggs, spinach, legumes. Pair with vitamin C foods to increase absorption.
Calcium - Dairy products like milk, yogurt and cheese are highest. Leafy greens also provide calcium.
Vitamin D - Fatty fish, fortified dairy products and juices contain vitamin D to aid calcium absorption. Get some sun too!
Zinc - Oysters have the most zinc, followed by meat, poultry, legumes, nuts and seeds.
Antioxidants - Fruits and veggies supply antioxidants to counter exercise oxidative stress. Aim for a rainbow!

Meal Ideas They'll Love

Breakfast - Oatmeal with peanut butter, banana, milk
Lunch - Turkey and cheese sandwich on whole grain bread, baby carrots, Greek yogurt
Dinner - Burrito bowls with chicken, brown rice, black beans, salsa
Snacks - Trail mix, apple with string cheese, homemade energy bites

Putting it all together into balanced meals and snacks they enjoy will set your active kids up for success. Use this guide to fuel their fire and meet their unique nutritional needs. Proper diet paired with an active lifestyle promotes healthy growth and power to achieve their goals!

The Benefits of Strength Training for Kids and Teens

Wed, 12 Jul 2023 13:26:10 GMT

Confidence and athletic performance. Discover tips for safe and effective strength training.

Strength training offers incredible benefits for kids and teens that go far beyond bigger muscles. While it does help build a strong, muscular physique, strength training provides so much more - from boosting self-confidence to improving sports performance. As a parent, helping your child develop a strength training routine is one of the best investments you can make in their health, wellbeing and future success.

Why Strength Training is Essential for Kids and Teens

Strength training used to be seen as an activity reserved for elite adult athletes. But research now shows that strength training is safe and highly beneficial for kids and teens. Here are some of the top reasons why strength training should be part of every child's fitness regimen:

Builds Strong Bones: The mechanical stress placed on bones during strength training stimulates bone growth. This helps build bone density in youth to prevent osteoporosis later in life.
Supports Healthy Weight Management: Strength training boosts metabolism and builds lean muscle mass. The more muscle you have, the more calories your body burns at rest. This makes it easier to maintain a healthy body weight.
Reduces Injury Risk : Building muscular strength provides stabilization for joints. This helps prevent injuries during sports and recreational activities.
Enhances Sports Performance : Stronger muscles equal improved power, speed and agility - all key attributes for sports. Strength training gives kids a competitive edge.
Boosts Self-Esteem : Getting stronger and seeing muscle development builds confidence. Strength training empowers kids to feel good about themselves.

The benefits are clear. Strength training should be included in every child's physical fitness program.

Safety First: Proper Technique is Essential

While the benefits are immense, safety should be the number one priority when strength training with kids. Children are not simply small adults. There are important differences to consider:

Kids have open growth plates at the ends of bones that fuse around puberty. These areas are vulnerable to stress.
Tendons and ligaments in children are not as strong relative to muscle. They need time to adapt to training stresses.
Children have less motor control and coordination than adults. Their technique needs more coaching.

With proper guidance, kids can start light strength training from around age 6-8 with just bodyweight exercises. From age 8-12, they can begin lifting lightweight dumbbells and machines. During the teen years, heavier strength training is appropriate as their bodies grow and mature.

The keys are proper exercise technique, close supervision and incremental progression. With patience and consistency, the strength training habit started in childhood will reap lifelong rewards.

Strength Training Exercises for Kids and Teens

There are many effective strength training exercises appropriate for children depending on their age and skill level. Here are some great options to incorporate:

Bodyweight Exercises

Push ups
Pull ups / chin ups
Planks
Squats
Lunges
Calf raises

Bodyweight exercises are a perfect starting point for most kids. They build a solid foundation of strength using their own body as resistance. Be sure to teach proper form and start with easier progressions, only advancing once they demonstrate mastery.

FREE WEIGHTS

Bicep curlsShoulder press
Goblet squats
Rows
Tricep extensions
Calf raises

Light dumbbells allow kids to progress to more resistance training. Focus on single joint movements and lighter weights to enable better control. Proper lifting mechanics are vital to avoid injury. Always supervise kids when using free weights.

Weight Machines

Chest press
Leg press
Lat pulldown
Seated row
Leg extension
Leg curl

Weight machines are great for older kids as they feel more stable and controlled. The fixed movement pattern enables youth to target muscles safely as they grow stronger. Review proper seat adjustments and range of motion.

Integrate Strength Training 2-3 Times Per Week

Aim to incorporate focused strength training into your child's routine 2-3 times per week on non-consecutive days. Allow at least one day of rest between sessions.

Keep sessions short - around 30-45 minutes for younger kids and up to 60 minutes for teens. Focus on quality over quantity, performing 1-3 sets of 8-15 reps of each exercise using proper technique.

Make strength training fun by creating circuits or challenges. But also teach kids to listen to their body - it's perfectly fine to take breaks as needed!

Nutrition Supports Strength Gains

Proper nutrition provides kids with the fuel and building blocks to get stronger. Make sure your child is eating enough protein, carbohydrates, healthy fats, fruits and vegetables to support their activity levels. Kids should also stay well hydrated before, during and after training.

And don't forget the protein! Most experts recommend around 0.5 to 0.8 grams of protein per pound of body weight daily for kids and youth athletes. High protein foods like meat, eggs, dairy and plant-based proteins aid muscle repair and development.

Nutrition Supports Strength Gains

The Takeaway

Strength training offers tremendous benefits for kids and teens - from building healthy bones to boosting self-confidence. With patience and proper guidance, developing strength early in life will pave the way for good health, physical performance and an active future.

The key is starting light with safe, basic exercises using proper technique and slowly progressing under supervision. Make strength training fun by incorporating it into play, circuits and challenges.

So don't wait - help your kids reap the rewards by starting a strength training routine today! Let their young muscles get strong and build the foundation for a lifetime of health and fitness.

Contact Gantrykids today to learn more about our specialized youth strength training programs!

Why Rest and Recovery Matters for Your Active Child: Maximizing Their Athletic Potential Safely

Wed, 28 Jun 2023 22:04:47 GMT

The Art of Balancing Activity and Relaxation

As parents, we're often quick to encourage our children to participate in sports or engage in physical activities. There's no denying that these are crucial for their growth and development. However, there's an art to balancing activity with relaxation – one that many tend to overlook. So, why should you pay attention to your active child's rest days? How does it benefit their physical well-being? We'll break it all down for you!

In today’s fast-paced world, there’s a never-ending list of opportunities for kids to engage in sports or physical activities. From soccer teams to dance classes, parents are eager to get their children involved in these healthy pursuits. But amidst all the enthusiasm, it’s essential not to forget the importance of rest and recovery. After all, even the Energizer bunny needs a break now and then!

The Science Behind Rest Days: Give Those Muscles a Break

Muscles grow stronger during periods of rest – not during workouts themselves. As children engage in physical activities, tiny tears develop within their muscles, which is completely normal! This process is called 'muscle breakdown,' and it sets the stage for muscle recovery later on.

During rest days, the body repairs those micro-tears, allowing muscles to grow back stronger and more resilient. That's why proper rest is just as crucial as working out when you're aiming for significant physical improvements. Without adequate downtime, your child's body will struggle to recover effectively, leading to reduced performance and an increased risk of injury.

The Magic of Growth: When Do Kids Get Taller?

Fun fact: Did you know that children grow taller during sleep? It’s true! During sleep, growth hormone – appropriately dubbed the "sleep hormone" – is released, stimulating bone growth and boosting muscle mass. As a result, getting enough shuteye is crucial for any growing child. This begs the question: how can you ensure your active kiddo gets enough rest to maximize their growth potential?

The answer lies in understanding your child's needs. Each child is unique – so there isn't a one-size-fits-all approach when it comes to rest and recovery. Factors such as age, activity level, and individual physiology all play a part in determining the ideal amount of downtime. However, there are some general guidelines that parents can follow:

Encourage naps for younger kids
Set a consistent bedtime routine
Make their sleep environment conducive to relaxation
Monitor their daily activity levels to prevent overexertion

Emotional Wellness: Don't Forget Your Child's Mental Health!

We've talked about the physical aspect of rest and recovery – but what about the emotional side? Let’s face it; kids today experience higher levels of stress than ever before. Juggling school work, competitive sports, and various extracurricular activities can take a toll on their mental well-being. And as parents, it’s our job to help them find a healthy balance.

A balanced lifestyle can do wonders for your child’s emotional wellness. By incorporating rest and relaxation into their daily routine, you're teaching them the value of self-care and giving them room to unwind from life's demands. So, how can you help your child recharge in a way that support their mental health?

Encourage open conversations about their feelings
Promote mindfulness exercises such as meditation or deep breathing
Offer consistent encouragement and reassurance
Make time for family bonding activities

To Wrap It Up: The Final Takeaway

In conclusion, striking the right balance between activity and rest is crucial for your active child's overall well-being. Not only does adequate rest improve physical performance and support growth, but it also plays a vital role in nurturing their emotional wellness.

So, remember to pay attention to your little athlete's downtime needs – because it's not just about winning games or breaking records. It's about helping them grow and develop into strong, happy, well-rounded individuals.

Looking for guidance on keeping your active child healthy and safe? Contact Gantry Kids & Teens today for expert advice and related services!

The Importance of Proper Hydration for Your Active Kids: A Comprehensive Guide

Wed, 14 Jun 2023 22:00:18 GMT

Quenching the Thirst for Knowledge on Children's Hydration

Why Hydration Matters for Kids

Isn't it mind-boggling how kids can keep going like energizer bunnies? Well, one crucial aspect that helps them stay active and healthy is proper hydration.

Here's why it matters:

Maintains body temperature
Supports metabolism
Lubricates joints
Flushes out waste
Aids in digestion
Improves cognition

Now that we've highlighted how vital hydration is let's get a closer look at its significance.

Benefits of Proper Hydration for Active Children

Let's face it; active kids need all the energy they can muster! By staying properly hydrated:

They'll experience increased stamina during physical activities.
Their focus and concentration will be enhanced.
They'll recover faster from exercise fatigue.
Competitive performance in sports will improve.
The risk of heat-related illnesses, such as heat stroke or heat exhaustion, will significantly decrease.

It's clear as day that hydration plays a significant role in your child's overall well-being – so, now the question is, how do you know if they're sufficiently hydrated?

Spotting the Signs of Dehydration in Kids

Hold up! Is your little one showing signs of dehydration? Here are some indicative symptoms to watch out for:

Thirst (obviously!)
Dark yellow urine or infrequent urination
Dry mouth and throat
Fatigue or dizziness
Irritability or mood swings
Sunken eyes or skin that lacks elasticity

If you suspect your child is dehydrated, it's essential to act fast. Encourage them to drink water regularly or give them an electrolyte-rich beverage – just don't wait until they're gone waterless!

Tips for Keeping Your Active Kids Hydrated

Are you wondering how to keep your active kids quenched and ready for action? We've got you covered! Here are some helpful tips:

Establish a Hydration Routine

Consistency is key when it comes to proper hydration. Develop a daily routine by offering water at specific times, such as before and after meals, during snack time, and before bedtime.

Make Water Fun and Accessible

Jazz up their water intake by:

Providing a colorful or fun-themed water bottle
Offering flavored waters (without added sugars)
Incorporating hydration into games and activities
Making it a family affair – join in on the hydration fun!

Teach Them to Listen to Their Bodies

Instill the importance of self-awareness by teaching your kids to recognize when they need to drink more water. This will help them develop healthy habits that last a lifetime.

Let's Wrap It Up

In our comprehensive guide on the importance of proper hydration for active kids, we dove deep into understanding its benefits, spotting signs of dehydration, and offering practical tips for keeping them well-nourished with water.

Don't let dehydration hold your kids back from reaching their full potential! Ensure they stay hydrated and ready to tackle anything that comes their way. If you need help creating a more structured hydration plan or have any concerns about your child's well-being, don't hesitate to contact Gantry Kids & Teens at any time.

Why Outdoor Play is Essential for Your Child's Health and Fitness: A Guide for Parents

Thu, 18 May 2023 18:10:46 GMT

Unlock Nature's Hidden Gems for a Healthier, Happier Child

Hey, parents! Have you ever wondered if there's more to keeping your kids healthy than just gym classes and nutritious meals? You bet there is! Outdoor play is a hidden gem in the treasure trove of your child's health and fitness journey. So, it's time to dust off those sneakers and let your little ones loose in nature's playground. In this illuminating guide, we'll explore the many benefits of outdoor play, from boosting physical health to nurturing emotional well-being. Plus, we'll share some engaging activities and expert tips to help you encourage outdoor fun for the whole family. Are you ready to dive in?

The Power of Outdoor Play: Unveiling the Benefits

1. Boosts Physical Health

Let's start with the bread and butter of outdoor play, shall we? The physical benefits are undeniable, and the American Academy of Pediatrics (AAP) agrees – they recommend of daily physical activity for children. Here's a quick rundown of the perks your child can enjoy:

Improved cardiovascular and muscular fitness
Enhanced bone strength and density
Increased flexibility, coordination, and balance
Heightened agility and motor skills

2. Promotes Cognitive Development

Can you believe it? Outdoor play isn't just about the body – it's about the brain! Numerous studies show that outdoor activities can enhance cognitive skills such as problem-solving, attention, and creativity. So, go on! Let your child's imagination run wild in the great outdoors.

3. Fosters Emotional Well-being

Hold up! There's more! Outdoor play contributes to your child's emotional well-being too. How, you ask? Well, engaging in nature can:

Reduce stress and anxiety
Build self-esteem and confidence
Develop resilience and emotional regulation

4. Encourages Social Skills

Now, here's the icing on the cake: Outdoor play helps your child build essential social skills. Interacting with their peers in a free and unstructured environment can:

Improve communication and cooperation
Enhance empathy and understanding
Develop negotiation and conflict resolution skills

Phew! With all these benefits, it's clear why outdoor play is essential for your child's health and fitness. But how can you encourage your little one to step out and embrace nature? Fear not, we've got you covered.

Engaging Activities to Get Your Child Hooked on Outdoor Play

1. Family Hikes and Nature Walks

What better way to bond with your kids than by exploring the great outdoors together? Make it a family affair by planning hikes or nature walks in local parks, nature preserves, or National Parks in your area.

2. Organized Sports

Team sports are a fantastic way to get your child moving and grooving in the outdoors. Soccer, baseball, basketball, or even [Ultimate Frisbee](https://usaultimate.org/) – the choices are limitless!

3. Unstructured Play

Never underestimate the power of good ol' unstructured play. Let your child roam free in your backyard, a nearby park, or any other safe outdoor space where they can create their own adventures.

4. Neighborhood Playgroups

Why not rally the troops and get the whole neighborhood involved? Organize playgroups with other parents and kids in your area, and take turns hosting outdoor play sessions.

Expert Tips to Encourage Your Child's Outdoor Adventures

1. Be a Role Model

Your kids look up to you, so lead by example! Show them how much fun outdoor play can be by participating in activities together.

2. Create a Routine

Ensure outdoor play becomes a non-negotiable part of your child's daily routine by scheduling regular playtime sessions. Consistency is key!

3. Foster Independence

Give your child the freedom to explore and make decisions during outdoor play. This autonomy will empower them, boosting their confidence and self-esteem.

4. Encourage Curiosity

Ask your child open-ended questions about their outdoor environment and play experiences. This will encourage their curiosity and help them develop critical thinking skills.

Putting It All Together: Get Outside and Thrive!

In conclusion, outdoor play is an indispensable part of your child's health and fitness journey. Its far-reaching benefits span the realms of physical, cognitive, emotional, and social development. So, dust off your sneakers, embrace nature's playground, and watch your little ones flourish. With engaging activities and expert tips under your belt, you're now equipped to help your child unlock the wonders of outdoor play.

Fun Family Activities to Get Your Kids Moving and Healthy

Wed, 19 Apr 2023 19:40:43 GMT

Is Your Family Ready for a Health Revolution?

Your entire family, laughing and having a blast, all while boosting their health and fitness. Sounds fantastic, doesn't it? Well, you're in luck! We've got a whole bunch of engaging family activities that will get everyone moving and healthy in no time. So, let's jump right in!

Why Active Family Time Matters

It's no secret that kids need exercise. But, did you know that adults also benefit from regular physical activity? By engaging in fun family activities, you can improve everyone's health and create lasting memories. Plus, you'll be setting a great example for your kids, showing them that exercise can be enjoyable.

Indoor Fun for the Whole Family

When the weather's not cooperating, don't let it stop your family from staying active. Here are some exciting indoor activities to keep everyone moving:

Dance Party: Crank up the tunes and let loose! Dancing is a fantastic way to work up a sweat and have a blast together.

Yoga: Introduce your kids to the calming practice of yoga. They'll improve flexibility and focus while you all unwind together.

Obstacle Course : Transform your living room into an obstacle course with pillows, furniture, and toys. Watch your kids' imaginations soar as they navigate the course.

Outdoor Adventures for the Family

Take advantage of the great outdoors and enjoy some fresh air with these exhilarating activities:

Nature Walks: Explore your local park or forest, and make it educational by identifying plants, trees, and animals.

Bike Rides: Dust off your bikes and helmets, and go for a family ride. You'll be covering miles and bonding at the same time.

Backyard Olympics: Organize a mini-Olympics in your backyard, complete with fun games like sack races, frisbee, and tug-of-war.

Team Up for Team Sports

Team sports are an excellent way to improve fitness while building teamwork and communication skills. Here are some popular options:

Soccer : Grab a ball and head to your nearest park for a friendly game of soccer. It's easy to learn, and everyone can join in.

Basketball : Shooting hoops is a fantastic way to work on coordination and have some friendly competition.

Kickball : This childhood favourite combines elements of soccer and baseball, making it perfect for a fun-filled family game.

Make Fitness Fun with Playful Workouts

Who says workouts have to be boring? Spice up your family's fitness routine with these enjoyable exercises:

Fitness Video Games: Invest in an active video game console like Wii Fit or Xbox Kinect, and watch your kids burn calories while having a blast.

Animal Races: Get silly and have a race where everyone pretends to be their favorite animal. You'll be surprised at how much fun this simple activity can be.

Treasure Hunt: Plan a treasure hunt in your backyard or local park, complete with clues and hidden prizes. Your kids will be so focused on finding the treasure that they won't even notice they're exercising.

The Secret to Keeping Kids Engaged

Now that you've got a toolbox full of activities, how do you keep your kids coming back for more? The key is to keep things fresh and exciting. Mix up the activities, introduce new challenges, and most importantly, make it fun!

So, What Are You Waiting For?

Don't let another day go by without making fitness a priority for your family. Choose an activity, gather the troops, and get moving! You'll be amazed at the positive impact these fun family activities have on everyone's health and happiness. But don't stop there keep exploring new ideas and adventures, and watch your family grow stronger together.

Set Achievable Goals and Celebrate Success

One way to keep the momentum going is by setting realistic, achievable fitness goals for the entire family. Whether it's walking a certain number of steps each day, mastering a new yoga pose, or improving your basketball skills, having clear objectives will help everyone stay motivated. And don't forget to celebrate your family's achievements small rewards and recognition go a long way in keeping everyone enthusiastic about staying active.

Incorporate Healthy Habits into Daily Life

Exercise is essential, but it's only part of the equation for a healthy lifestyle. Teach your kids about the importance of proper nutrition, hydration, and adequate sleep. Make these habits a priority in your daily routine, and you'll be setting your kids up for long-term success.

Be Adaptable and Flexible

Life can be unpredictable and sometimes plans change. Embrace the unexpected and be flexible when it comes to your family's fitness routine. If the weather takes a turn for the worse, opt for an indoor activity. If a team sport isn't working out, try something new. The key is to remain open-minded and adaptable, ensuring your family's health and fitness journey stays on track.

Invite Friends and Extended Family

Why not extend the fun and invite friends or extended family members to join in your active pursuits? The more, the merrier! Group activities can provide extra motivation, encouragement, and a healthy dose of friendly competition.

Conclusion:

Creating an active, healthy lifestyle for your family may seem daunting at first, but with a little creativity and determination, you can transform exercise into an enjoyable, rewarding experience for everyone. So, lace up those sneakers, gather your loved ones, and dive into a world of fun family activities that will keep your kids moving and healthy.

Why Running is a Great Exercise for Kids and How to Get Them Started

Wed, 15 Mar 2023 08:57:32 GMT

A Fun and Healthy Adventure Awaits

Did you know that running can transform your child's life? Read on to discover why running is an incredible exercise for kids and how you can get them started on this exciting journey.

The Benefits of Running for Kids:

1. Physical Health Advantages:

Running is a fantastic way to keep kids fit and healthy. It helps them build strong muscles, maintain a healthy weight, and develop cardiovascular endurance. Plus, it's a low-cost activity requiring minimal equipment, making it accessible to most families.

2. Mental and Emotional Perks:

Running does wonders for a child's mental and emotional wellbeing. It boosts self-confidence, reduces stress, and enhances mood through the release of endorphins. Furthermore, it teaches kids the value of discipline and perseverance.

3. Social Opportunities:

Running provides children with socializing opportunities, whether they join a running club or participate in school events. It's a great way to make new friends and learn teamwork skills.

Getting Kids Started with Running:

1. Make it Fun and Exciting:

To spark your child's interest in running, create a fun and engaging atmosphere. You could turn it into a game, like a scavenger hunt or relay race, or let them choose their running gear to make it a personalized experience.

2. Begin with Walk-Run Intervals:

Start your child off with walk-run intervals, gradually increasing the running duration over time. This method allows them to build stamina and prevents them from feeling overwhelmed or discouraged.

3. Set Achievable Goals:

Help your child set realistic and attainable goals to keep them motivated. Celebrate their achievements, no matter how small, to encourage a sense of accomplishment and foster a love for running.

4. Encourage Consistency and Routine:

Establish a regular running schedule for your child, incorporating rest days to allow for recovery. Consistency is key to building a lifelong love for running and reaping its long-term benefits.

Additional Tips for Success:

1. Be a Positive Role Model:

Children often mimic their parents' behaviors. By being an enthusiastic runner yourself, you'll inspire them to embrace the activity with a similar zest.

2. Choose Appropriate Running Gear:

Invest in proper running shoes and comfortable, breathable clothing to ensure your child's comfort and safety during their runs.

3. Teach Proper Running Technique:

Educate your child on the importance of maintaining good posture, breathing techniques, and a relaxed stride to minimize the risk of injury and enhance their running experience.
4. Participate in Running Events:

Get your child involved in local races, fun runs, or charity events to keep them motivated and create lasting memories.

Conclusion:

Unleashing Your Child's Potential:

So, what are you waiting for? By introducing your child to the world of running, you're not only setting them up for a lifetime of physical fitness but also providing them with valuable life skills and countless opportunities for growth. Happy running!

How to Encourage Your Child to Love Fitness and Exercise

Mon, 20 Feb 2023 08:22:55 GMT

Igniting a Lifelong Passion for Fitness

Did you know that developing healthy exercise habits early in life can set your child up for a lifetime of wellbeing? Let me show you how to encourage your little ones to love fitness and exercise, making it an enjoyable and essential part of their lives.

Create a Fun and Engaging Environment:

Keep it playful: Transform workouts into games or fun challenges, making exercise something your child looks forward to instead of dreading. Remember, play is the best way for children to learn and engage!

Set achievable goals : Start with small, manageable goals that will boost your child's confidence and sense of accomplishment, then gradually increase the difficulty as they progress.

Be a Role Model and Active Participant:

Lead by example: Children are more likely to adopt healthy habits if they see their parents and caregivers actively participating in fitness activities. So, lace up those sneakers and join in the fun!

Exercise together: Plan family outings that include physical activities, such as bike rides, hikes, or even a game of catch in the park. These shared experiences will create lasting memories and reinforce the importance of staying active.

Offer Variety and Choice:

Explore different activities: Introduce your child to various types of exercise, from team sports to individual pursuits like swimming, dancing, or martial arts. This way, they can discover what truly excites them and develop a genuine passion for staying active.
Encourage autonomy: Allow your child to choose the activities they enjoy most, giving them a sense of ownership and control over their fitness journey.

Provide Support and Positive Reinforcement:

Celebrate achievements: Acknowledge and praise your child's efforts, regardless of the outcome. This will help them develop a growth mindset and understand that persistence is key to success.

Be patient: Remember, it takes time to develop new habits, and setbacks are a normal part of the process. Stay supportive and understanding as your child navigates the world of fitness and exercise.

The Takeaway:

Planting Seeds for a Healthy Future:

Now you have the tools to inspire a love of fitness and exercise in your child's life. It's time to start planting those seeds of curiosity and watch as they grow into strong, healthy, and active individuals. Remember, it's never too early or too late to begin nurturing a lifelong passion for staying fit!

From Couch Potatoes to Fitness Fanatics: Encouraging Kids to Get Active

Sun, 22 Jan 2023 16:12:41 GMT

Are you a parent or a teacher struggling to encourage kids to be more active? Do you find it challenging to motivate them to put down their devices and get moving? You're not alone! In today's digital age, children spend more time indoors and less time engaging in physical activities, which can lead to several health issues, such as obesity, heart disease, and diabetes. But don't worry; we've got you covered! This article will provide practical tips on encouraging kids to become more active and help them develop a lifelong love for fitness.

Why Care?

Physical activity helps to build strong bones and muscles, improves cardiovascular health, and reduces the risk of obesity and related diseases. According to the World Health Organization, physically active children have a better cognitive function and academic performance.
Physical activity helps to reduce stress and anxiety, improve mood, and boost self-esteem.
Developing a love for fitness at an early age can lead to a lifetime of healthy habits.

Tips on Encouraging Kids to Get Active:

Make physical activity fun and enjoyable
Encourage kids to try different activities and sports
Set achievable goals and celebrate successes
Limit screen time and encourage outdoor play
Lead by example and be active with your kids

Make physical activity fun and enjoyable:

Make physical activity a positive experience for kids so they enjoy continuing to do it throughout their lives. Some ways to make it fun and enjoyable include: incorporating games or challenges, playing music, and finding activities that align with their interests. It helps kids be more likely to look forward and incorporate it into their daily routines.

Encourage kids to try different activities and sports:

It's essential to encourage kids to try various activities and sports to help them discover what they enjoy and what they're good at. This allows kids to find a physical activity they are passionate about, leading to increased motivation and long-term commitment. It's also essential to ensure that the activities are age-appropriate and safe for the child.

Set achievable goals and celebrate successes:

Help your kids reach their full potential by encouraging them to set challenging but achievable physical activity goals. Celebrating even small successes reinforces the idea that this is an accomplishment worth pursuing. Praise and encouragement will keep them motivated to continue pushing themselves.

Limit screen time and encourage outdoor play:

Limiting screen time promotes physical activity and healthy development. Encouraging outdoor play helps kids get fresh air and exercise, vital for their overall health and well-being. To do so, Create a schedule that limits screen time and incorporates outdoor play, so kids can develop a healthy balance and get the physical activity they need.

Lead by example and be active with your kids:

Leading by example is one of the most effective ways to encourage children to be physically active. Parents who are active with their children demonstrate that physical activity is a priority and can make it a fun family activity. Being active with kids can also provide an opportunity for parents to bond with their children and create lasting memories.

The Takeaway:

Encouraging kids to be active is crucial for their physical and mental well-being. As parents, we are responsible for promoting physical activity and helping our kids to develop a lifelong love for fitness. By using the practical tips in this article, we can make a difference in our children's lives and future generations.

Take the first step towards encouraging kids to be more active. Visit Here to learn more about our programs and resources. Let's work together to create a healthier future for our kids.

5 types of benefits of kids fitness programs

Fri, 30 Dec 2022 17:43:03 GMT

Fitness is essential to a healthy lifestyle and especially beneficial for kids. Regular physical activity helps kids stay fit, build strong bones and muscles, and improve their overall health. It can also provide various mental and cognitive benefits, like better concentration and improved self-esteem. This article will discuss the numerous advantages of exercise for kids and ways to encourage kids to get active.

1. Physical Benefits:

Exercise helps kids build strong bones and muscles, and it can also help them maintain a healthy weight. Kids who exercise regularly are also less likely to develop chronic diseases like obesity, diabetes, and heart disease. It can also provide many other critical physical benefits.

Regular physical activity helps kids to build solid hearts and lungs.
Physical activity helps build muscles, improve balance, enhance coordination and confident in other activities, such as sports and dance.
It helps to increase stamina, enabling kids to last longer when participating in physical activities.
Helps to strengthen bones and muscles, setting the foundation for healthy adulthood.
Exercise gives kids a sense of accomplishment, boosts their confidence, and increases their self-esteem.

2. Mental Benefits:

When children exercise, they're not only getting to have fun and be active, but they're also reaping the mental benefits of it. Exercise can help reduce stress and anxiety, improve self-esteem and mood, and increase cognitive functioning. Exercise can also help kids stay focused and better manage their time. This could be beneficial in the classroom and at home, as kids may be more likely to stay on task and finish their assignments on time.

It can help children to better manage stress and anxiety. When kids feel overwhelmed or anxious, physical activity can be an excellent outlet for them to channel their energy. Exercise can also reduce fatigue and help kids to get a better night's sleep.

3. Cognitive Benefits:

Exercise can also have cognitive benefits for kids. One of the significant cognitive benefits of exercise for kids is improved focus and concentration. When kids are physically active, their brains get a break from the monotony of classroom learning, and they can gain better control over their attention spans. As a result, kids who exercise regularly can focus better on their studies, leading to better grades.

Another benefit of exercise for children is improved problem-solving skills. When physically active, kids can practice the skills needed to solve complex problems. This can include planning, strategizing, and working collaboratively with others. All these skills can be transferred to the classroom, which can help kids become more successful in their studies.

4. Social Benefits:

Exercise can help children to become more confident, and outgoing, which can help foster meaningful relationships with their peers. Exercising can also help kids to learn to work together as a team. Games like soccer and basketball are great ways to foster teamwork and collaboration, as kids must work together to achieve a common goal. This can teach kids the importance of cooperation and communication and how to problem-solve as a group.

5. Increased Enjoyment & Concentration:

Physical activities can also be a great way to increase enjoyment. It can teach discipline and promote fun while providing a variety of activities. It can also help to make physical activity a part of a healthy lifestyle.

Exercise has been proven to help concentration and focus in children and adults. Studies have shown that physical activity helps to increase blood flow and oxygen to the brain, which can help your child to stay more alert and focused on tasks.

Conclusion

Exercise is an integral part of a healthy lifestyle and can provide numerous physical, mental, and cognitive benefits for kids. Encourage kids to get active by making physical activity fun and engaging, and keep safety in mind.

Help your kids to get ready for Christmas

Sun, 27 Nov 2022 12:13:48 GMT

25th December is celebrated as Christmas as it is Jesus Christ's birthday. Christmas is a holiday that is marked with sweets, candies, and canes. The Christmas tree is the center of attraction on this occasion & is decorated by heart and soul.

There are ways to help kids get ready for Christmas. During Christmas, children love the lights decorating the house and music. Celebrating this with the family could be a new experience of happiness and joy.

1. Christmas Books:

Parents can provide their children with books related to Christmas activities that may motivate them to celebrate and give them knowledge of Christmas. Books help children by elaborating on the history of Christ's religion. When they go-through books, the teenager can have new ideas and motivation for celebration.

2. Making Christmas cards:

Cards are always an essential part of an occasion, even if it's a marriage or a birthday. Equip children with new materials for making cards that are paper, colors, glitters, and glue for drawing new cards for friends and family. Parents can guide and help children by making Christmas cards that surely enhance interaction and understanding of their children.

3. Decorating Christmas tree:

Parents can engage the child in buying Christmas trees and may buy a baby tree for them to decorate on their own. That can polish their decision-making for the future. Christmas tree decorations are always a fascinating part of this occasion. Doing this with children and keeping their ideas and choices in mind is fabulous.

4. Christmas mat making:

Matt's design for Christmas should be drawn up by their children; elders can provide them with colors, glue & everything needed to make the card and then print this design for the Christmas mat.

5. Exchange of Christmas Gifts :

Preparing and buying gifts for special occasions are always a part of happiness.

So on the occasion of Christmas children can make gifts for parents, friends and especially grandparents.

6. Food for Christmas:

People show their love by making food for family and guests. Preparing food could cause happiness and joyful activity that children help parents in arrangements for food. Baking is particularly on Christmas, and a table of food.

Extraordinary recipes and meals are arranged for this occasion.

7. Clicking family photos:

A family picture makes a beautiful memory. Taking the family picture that everyone has colorful clothes according to Christmas for sure blue, red & green all these colors can despite the mood and increase the satisfaction level of the family members.

In this world of social media, children want to have some social media stuff to post on this special day. So, by clicking family pictures, they can post on Instagram and Facebook and make their memory save. So this could be a happy moment for children to have solos to upload on their social media accounts.

8. D ecorating the home:

People decorate their houses for special events, especially this Christmas.

People want to have some decorations and can engage children and provide them with the essentials or instruments to decorate the house.

For example, making a card display, decorating Windows with stars and stickers & decorating the entrance or main door could be a great idea.

9. Christmas day picnic:

Picnic is always children's favorite, especially on the day of Christmas. Parents can arrange a picnic or outing plan of visiting the Christmas village, going to the ice-falling area, building a snowman, etc.

Parents can make this trip more exciting by watching a movie.

10. Outfits for Christmas:

Kids love to have new clothes on occasion & especially having new clothes for Christmas increases the excitement of a child. Buying sweaters with a funny picture related to Christmas and also making the same sweaters for all family members could be a great idea.

Conclusion

In conclusion, Christianity is a special event for the Christian religion. There are a lot of ways to help kids in their preparations but the most effective are to help them in their dressings, plan trips for Christmas, make food, decorate house windows on their doors, click photos, and most importantly exchange gifts. All these activities increase children's happiness and excitement.

Ideas for getting kids moving when it’s cold outside

Mon, 31 Oct 2022 12:53:34 GMT

It's always difficult to be physically and mentally active when it's cold outside. However, continuing to engage in physical activity is one of the best ways to enhance children's mental and physical health and keep them on pace to meet their fitness objectives.

Regular physical activity can also improve kids' sleep, health, and energy levels. Both adults and children should follow this rule. Because being active is crucial for everyone, but especially for our developing children.

So the following questions are arises:

How do we motivate children and ourselves to be active when it's freezing outside?

How can parents occupy their children when it's too cold to go outdoors to the playground?

There are many creative winter activities for keeping kids active during the cold weather to address these questions:

Scavenger hunt
Bake something
Dance party
DIY winter-themed glitter jars
Playing some entertaining games

1. Scavenger hunt:

Running in place is a great way to warm up your muscles and get your heart rate going. Start by standing in one spot, then lift your knees up, so they are at hip level. Start running in place, making sure to keep your upper body still. You can do this for 30 seconds to 1 minute.

If you start feeling tired, slow down the pace or take a break. You can also add some arm movements to help warm up your arms and shoulders. Try swinging your arms back and forth as you run in place.

2. Bake something:

Most children adore assisting in the kitchen. more so if they are producing tasty goodies. Make a batch of sugar cookies if you want to have a little fun in the kitchen on chilly days. It might be a good method to amuse kids. You can prepare sweet bread mixes of any kind as well as no-bake cookies. Kids can acquire new skills while having fun in the kitchen by doing this.

3. Dance party:

Play your family's favorite music, then dance! This will cause your blood to start flowing and your heartbeat to quicken. Create a dance routine that anyone can learn. Additionally, it increases endorphins, which can lift anyone's spirits. If you own a game console, "Just Dance" is a fantastic method to get the whole family moving while also providing your children with an exciting setting over the winter.

4. DIY winter-themed glitter jars:

Children love playing with different glitters, thus glitter jars are becoming more and more common. The purpose of the glitter jar is to fill any type of jar with water and glitter, and when children experience feelings of anger, anxiety, or upset, they can take a few minutes to unwind by watching the glitter in the jar settle down after shaking it around. Use various glitter colors to depict snow and ice, such as dark blue, light blue, silver, and white. If you'd like, you can also add some amusing novelty items to the glitter jar. A rubber Olaf, little penguins, and snowy erasers are also available.

5. Playing some entertaining games:

Make bracelets: Making bracelets was formerly one of the most popular games for kids to play. Making bracelets is a labor-intensive hobby that takes time, a lot of effort, and attention, regardless of whether it was done with beads or the outdated staircase approach. Kids like playing with multicolored beads and making bracelets in various styles.

Do a puzzle or art project: Sometimes being active involves nothing at all to do with physical activity! Maintaining mental stimulation and challenge is equally important. As a family, tackle a difficult puzzle or make something artistic. Both keep your mind active and allow you to spend time with your partner. which also develop children's mental abilities.

Story stones: Story stones foster creativity and storytelling abilities. Children can make up a story or recount an adventure by utilizing the stone with the picture on it. Making story stones is simple, and it would be the ideal inside activity for youngsters on a snow day. You can play a number of story-telling games. If you're working with a group, put all the stones in a bag and let the kids choose one. Then, as you go around the circle, ask them to add to the story by describing the stone they chose. Kids become more active as a result.

Animal charades: It's so much fun to play an animal charades game with youngsters to get them moving and utilizing their imaginations. All children like playing pretend, and even the youngest ones are familiar with the noises and traits of various animals. The game of charades is often performed silently, without the use of words or sounds, but you may always modify it to fit the age and charade proficiency of the participants. Making the animal noises may be a lot of fun for toddlers and young children.

Indoor picnic or tea party: Have an indoor picnic or an indoor tea party to add some excitement to meals on a winter day. Spread out a blanket or tablecloth on the floor after moving some furniture out of the way. Give the kids tasty finger foods and snacks like to those at a picnic, such as fruit kabobs, sandwiches, chips, and lemonade. Allow them to participate in the process and have a say in the decisions they make. Use paper plates to set up everything for simple cleanup. Enjoy a leisurely meal while some music is playing.

Conclusion

These indoor activities are the ideal method to keep children occupied all day, regardless of whether the weather is too hot, too cold, or wet. No more staleness in the house! With these imaginative activities, you can get the kids moving and having fun.

Maintaining their motion is one of the most crucial things you can do for your family. Exercise on a regular basis is essential for health and vigor. Additionally, it strengthens the immune system and burns off excess holiday calories. This winter, prevent your kids from turning into couch potatoes. Let's stay fit and keep moving!

4 warming up exercises for kids

Thu, 01 Sep 2022 08:56:45 GMT

It's no secret that kids spend more time indoors than ever before these days. School, homework, and extracurricular activities often don't have much time to get outside and play. This can lead to a sedentary lifestyle and a lack of physical activity, which is why it's so important to make sure kids are getting enough exercise.

Warming up before physical activity is essential for preventing injuries and getting the most out of the workout. But finding the time to do a complete warm-up can be challenging when you're short on time. That's why we've put together a list of 4 quick and easy warming up exercises your kids can do before their next big game or practice.

What are the benefits of warming up?

Warming up before physical activity is important for kids of all ages. It helps to prepare the body for exercise and can help prevent injuries.

There are many benefits of warming up before physical activity.

It helps to:

Increase blood flow to the muscles
Improve flexibility
Reduce muscle soreness after exercise

Kids can warm up before physical activity in a few different ways. Some simple exercises that can be done as a warm-up include Running in place, high knees, arm circles, and jumping jacks. Additionally, stretching is a great way to warm up the muscles.

It's important to encourage kids to warm up before physical activity. It is an important part of a healthy exercise routine.

Running in place

If you start feeling tired, slow down the pace or take a break. You can also add some arm movements to help warm up your arms and shoulders. Try swinging your arms back and forth as you run in place.

High knees

High knees are an excellent exercise for kids to warm up; it gets their heart rate going and moving.

To do high knees, kids simply need to stand up tall and then raise their knees up high, alternating legs. They can do this for 30 seconds to 1 minute.

High knees are a great way to start any workout or physical activity, and it gets kids moving and helps them get warmed up and ready to go.

Arm circles

Arm circles are a great way to warm up the muscles in your arms. To do this exercise, simply stand with your feet shoulder-width apart and your arms by your sides. Then, start making small circles with your arms. Gradually make the circles larger until you are making big circles. Reverse the direction of the circles and continue for 30 seconds.

This exercise is also a great way to improve your range of motion. As you make the circles, be sure to keep your shoulders down and relaxed. As you do this exercise, you should feel a gentle stretch in your arms and shoulders.

Jumping jacks

Jumping jacks are also one of the great ways to warm up your muscles and improve your heart rate. They are simple to do and don't require any equipment. Just stand with your feet together and your arms at your sides. Then, jump up and spread your legs out to the sides. As you jump, raise your arms above your head. Jump back to the starting position and repeat.

Jumping jacks are a great way to get your whole body moving, and they help to stretch your muscles and improve your coordination. They are also a great cardio workout and can help to increase your heart health.

How long should the warm-up last?

How long a warm-up should last depends on the age of the child. For younger children, a briefer warm-up may be more appropriate, and older children can handle a longer warm-up.

It's also important to pay attention to the child's breathing. They should be breathing deeply, but not too quickly. If they start to pant or their breathing becomes labored, it's time to stop the warm-up and take a break.

Overall, the length and intensity of the warm-up should be appropriate for the child's age and fitness level. The goal is to get the heart rate up and stretch muscles gently without overexerting oneself.

Conclusion

There are a lot of benefits to warming up before exercising, and it's significant for kids. Warming up helps kids get their heart rate going, prevents injuries, and can even exercise more fun. We have explained four simple exercises that you can use to warm up your kids before they start their workout. Give them a try and see how they help!

5 Tips to Preventing Illness in Children

Sun, 31 Jul 2022 14:55:06 GMT

It's important to do all you can to protect your children from getting sick. We all want to keep our children healthy, but caring for them can be a trying task. What do we need to do? How do we know what matters most? It's important to do all you can to protect your children from getting sick. Find out in this article five tips you can use to prevent illness in your child!

1. Exercise to stay fit:

It is important for children to exercise regularly to stay fit and prevent illness. A good way to get children to exercise is to make it fun. For example, you can turn on some music and have a dance party in your living room. You can also take your children outside to play games or go for a walk.

2. Eat healthy foods:

One of the best ways to prevent illness in children is to make sure they eat healthy foods. Foods that are high in vitamins, minerals, and antioxidants can help boost the immune system and keep kids from getting sick. Eating plenty of fruits, vegetables, whole grains, and lean protein can help kids stay healthy and avoid getting sick.

3. Get enough sleep:

Getting enough sleep is crucial for preventing illness in children. A lack of sleep can weaken the immune system, making children more susceptible to getting sick. It's important to make sure that children get at least 8 hours of sleep every night. To help them get to sleep, establish a bedtime routine and avoid letting them have caffeine before bed.

4. Wash hands often:

One of the most important things you can do to prevent illness in your child is to make sure they wash their hands often. It's especially important to wash before meals, after using the restroom, and after playing outside. If soap and water aren't available, hand sanitizer can be used. Be sure to supervise young children when they're washing their hands to make sure they're doing it properly.

5. Avoid close contact with sick people:

It's important to avoid close contact with sick people, especially if you have a young child. When you're sick, it's best to stay home so you don't spread your illness to others. If you must go out in public, be sure to wear a mask to protect yourself and others.

Conclusion

There's no question that preventing illness in children is important. By following these five tips, you can help reduce the chances of your child getting sick. By boosting their immunity by teaching them good hygiene habits, you can give your child the best chance of staying healthy and happy.

How to get your kids to love exercise

Wed, 22 Jun 2022 11:10:41 GMT

It’s no secret that most kids today aren’t crazy about physical activity. With the rise in digital devices and a sedentary lifestyle, staying active has never been easier or more tempting. However, this doesn’t have to be a roadblock to your family’s healthy habits.

Getting your kids to love exercise doesn’t just happen. You need to incorporate several strategies into your daily routine for your family to become more active together. If you feel like you are constantly battling to get your kids out the door for even a short walk, then read on for some helpful tips and tricks that can help you get there!

Make exercise fun

There are many ways to make exercise fun, but what might be the best for your family is up for debate. Kids are of different ages and have different interests, so it’s important to find something that your kids are interested in. Even if your kids are reluctant at first, they will likely be interested if they see the benefits are valuable.

For example, with piano lessons, your child may not love it at first, but they will likely have a much sweeter appreciation once they start to see the benefits of piano. You can also use exercise as a way to connect with your kids. Whether it’s hiking or biking with your kids, you can use exercise as a way to talk and interact with your kids.

Set a daily routine

Just like with homework and chores, kids need to know the routine of daily exercise. A daily schedule is not only a great way to get them to exercise, it’s also a great way to make exercise part of your daily lives. If you have an evening routine that involves exercise, your kids are more likely to join in.

This routine can be as simple as taking a walk or doing some household chores together. You could also try a more organized approach by creating a daily routine that aligns with your family’s schedule. This way, both you and your kids are more likely to be more consistent with their exercise.

Be flexible with your routine

When it comes to daily routines, kids are stubborn creatures. They usually want to do things at certain times, and you can’t just tell them to get moving at 5pm. Instead, you should always be flexible with your routine.

Sometimes it’s better to move your routine to accommodate your family’s lifestyle. For example, if your child is in school, then they may not be able to make it outside at 4pm. Instead, try moving your routine to 5pm or finding another outdoor activity that your family can do together.

Offer rewards when you’re on the go

Even when it comes to rewards and punishment, kids are different than adults. Kids are more easily swayed by rewards and punishments than adults are. This is because their brains are still developing and haven’t finished growing yet. Therefore, there are still certain parts of the brain that are more influenced by rewards.

For both rewards, it’s important to choose rewards that are valuable to your kids. With exercise, you can use points, stickers, or a small prize as a reward. Similarly, you can use taking off an item of clothing (but only when it’s clean) as a punishment. Even if your kids are unwilling to exercise, they will likely be more amenable to doing it if they are craving something.

Take walks together

Kids may not love the idea of taking walks, but taking walks as a family is a great way to connect with your kids. In fact, walking is a great way to get both kids and adults to relax. If your kids are in grade school, you can even incorporate walking into your daily schedule to help them get used to the routine. Walking with your kids can be a great way to foster a connection.

Whether you take walks as a family or as a couple, walking is a great way for two people to connect. There’s a lot to love about walking with your family. It’s a great way to get moving together and make a connection while doing so. You can even incorporate walking into your daily routine if you are looking for a way to make exercise more fun.

Go outside and play

Kids today spend way too much time inside. While there are many benefits to staying inside, spending time outside also has many benefits. Spending time outside can help with your mental well-being, it can help you sleep better, and it can also help with your physical health. One way to incorporate outdoor time with your family is to go on walks.

Whether you choose to walk around your neighborhood or in a nearby park, walking is a great way to incorporate the outdoors into your daily routine. Additionally, it can also help you connect with your kids. Whether you take a walk together, take a walk near your house, or take a walk outside of your city, walking is a great way to incorporate the outdoors into your daily routine.

Playing outside is also a great way to get your kids moving. Whether you choose to play a sport or simply play in your backyard, playing outside is a great way to get your kids moving. It can also help you connect with your kids if they happen to be of a certain age.

Conclusion

Kids these days have it easy. Technology has made it so that they don’t have to do anything physical. However, you can help your kids embrace physical activity by using these tips and tricks. Make exercise fun, set a daily routine, be flexible with your routine, offer rewards and punishment when you’re on the go, take walks together, go outside and play, using these tips and tricks, you can help your kids to love exercise.

Write use favorite exercise of your kid.

11 tips to avoid getting sick while at school

Tue, 31 May 2022 19:40:55 GMT

Sickness is common among school-aged children, as they are exposed to new germs and viruses. However, there are a few things you can do to avoid getting sick while at school. This includes getting enough sleep, eating healthy, packing a healthy lunch, drinking enough water, managing your time, staying in shape, being active, relaxing, avoiding germs, and being prepared. By following these tips, you can help keep yourself healthy and avoid getting sick while at school.

Get enough sleep:

One of the best ways to avoid getting sick while at school is to make sure you’re getting enough sleep. Most people need around eight hours of sleep per night, so try to stick to a regular sleep schedule as much as possible. If you can’t get eight hours of sleep, aim for at least six.

Eat healthy:

Eating a healthy diet is important for overall health, and it can help you avoid getting sick while at school. Make sure to include plenty of fruits, vegetables, and whole grains in your diet, and limit processed and sugary foods. Also, be sure to drink plenty of water throughout the day.

Pack a healthy lunch:

If you’re packing your own lunch, make sure to include healthy, nutrient-rich foods. fruits and vegetables, whole grain bread or crackers, lean protein, and low-fat dairy are all good choices. And, if you’re buying lunch at school, try to choose healthier options like salads, soup, or wraps.

Drink enough water:

Staying hydrated is important for overall health, and it can help you avoid getting sick while at school. Make sure to drink plenty of water throughout the day, and carry a water bottle with you so you can always have water available.

Manage your time:

Trying to balance school, work, and social activities can be tough, but it’s important to make time for yourself. If you’re feeling overwhelmed, take a few minutes to relax and regroup. And, if you can, try to schedule in some down time each day so you can de-stress.

Stay in shape:

Exercising regularly can help you stay in shape and boost your immune system, making it less likely for you to get sick while at school. Even if you don’t have time for a long workout, a quick walk or jog can help.

Be active:

In addition to exercising, there are other things you can do to be active and stay healthy. Taking the stairs instead of the elevator, walking to school instead of taking the bus, or even just standing up while you work can help increase your activity level.

Relax:

It’s important to find ways to relax and de-stress, especially if you’re feeling overwhelmed. Taking some time for yourself each day, whether it’s reading, listening to music, or taking a bath, can help you stay calm and avoid getting sick while at school.

Avoid germs:

There are a few things you can do to avoid germs and stay healthy. First, wash your hands regularly and avoid touching your face. Second, try to avoid close contact with sick people. And finally, disinfect surfaces like doorknobs and countertops to kill any germs that may be present.

Be prepared:

One of the best ways to avoid getting sick while at school is to be prepared. Make sure you have everything you need, including hand sanitizer, tissues, and a first-aid kit. And, if you do get sick, have a plan for what you’ll do, such as having someone bring you food or taking a sick day.

Don’t forget your medication:

If you have a chronic illness or take medication for a condition like allergies or asthma, be sure to take it as prescribed. This will help you stay healthy and avoid any complications.

Final Thoughts

There are a lot of things you can do to avoid getting sick while at school. By following these tips mentioned above, you can help keep yourself healthy and avoid getting sick while at school.

The importance of a healthy lifestyle for kids

Sat, 30 Apr 2022 21:03:03 GMT

A healthy lifestyle is important for many reasons. It can help kids have more energy, maintain a healthy weight, avoid illnesses and feel good about themselves.

A healthy lifestyle includes eating healthy foods, being physically active and getting enough sleep. Eating healthy foods includes eating plenty of fruits, vegetables and whole grains and limiting sugar and saturated fat. Physical activity means moving your body in ways that make your heart beat faster for at least 60 minutes a day. Getting enough sleep means getting at least 9 hours of sleep each night.

Benefits of being healthy

1. Healthier weight
2. More energy
3. Can avoid diseases
4. Feel good about themselves
5. Do well in school
6. Get along with others

In addition, kids who have a healthy lifestyle tend to feel good about themselves. They’re more likely to do well in school and get along with others.

Tips for parents

There are several things parents can do to help their kids develop and maintain a healthy lifestyle.
Encourage kids to eat a variety of healthy foods from all the food groups.
Make physical activity a part of family life. Go for walks, play games or ride bikes together.
Limit screen time to no more than 2 hours a day.
Make sure kids get enough sleep. Establish a bedtime routine and stick to it.
Encourage kids to be active every day.
Leading by example is also important. If parents eat healthy foods and are physically active, kids are more likely to do the same.

Healthy kids activities

There are many different activities kids can do to lead a healthy lifestyle. Here are a few ideas:

Eat healthy foods from all the food groups.
Be physically active for at least 60 minutes a day.
Get at least 9 hours of sleep each night routinely.
Brush and floss teeth daily.
Wash hands often.
Limiting screen time to no more than 2 hours a day
Participating in family physical activities
Eating foods from all the food groups

Conclusion:

A healthy lifestyle is important for kids for many reasons. Some benefits of a healthy lifestyle include a healthier weight, more energy, the ability to avoid diseases, and feeling good about themselves. There are several things parents can do to help their kids develop and maintain a healthy lifestyle, such asEncourage kids to eat a variety of healthy foods from all the food groups, make physical activity a part of family life, limit screen time to no more than 2 hours a day, and make sure kids get enough sleep. There are many different activities kids can do to lead a healthy lifestyle, such as eating healthy foods from all the food groups, being physically active for at least 60 minutes a day, getting at least 9 hours of sleep each night, brushing and flossing teeth daily, and washing hands often.

The Best Ways to Keep Kids Hydrated in the Summer

Sun, 27 Mar 2022 13:04:27 GMT

It is very important for kids to keep hydrated in summers or else it can give birth to many problems and in the long term, the risk of various complications can rise.

But it is difficult to track the water-drinking habits of your kid.

So what can be done? How can the water deficiency be filled with the help of water, or other fluid and solid intakes?

Following are a few ways by which water deficiency can be rectified with easy ways of intake for kids:

Water

Salads

Smoothies

Milk Intake

Takeaways:

Kids at the age bracket of 8 to 16 are very active so their bodies lose a lot of their body fluid and minerals through sweating. In summers, their body needs to rehydrate in order to maintain the osmotic balance in the body.

The habit of drinking water should be built in kids at a young age to make them aware about the effect low water levels have on their body.

If your child doesn’t like drinking water, you can prepare salads and smoothies of fruits, especially the ones that have high water content in them.

Milk is also beneficial in the rehydration of the body after a sunny day.

It should be remembered that there’s no replacement for water in our bodies. Hence, it is advisable that you impart regular water drinking habits in your kids at a young age to save them from serious kidney issues in the future.

3 Things Every Kid Should Do Besides Playing To Keep Them Healthy and Fit

Sat, 12 Feb 2022 17:40:57 GMT

With all the fun and games, it's easy to forget that kids need physical activity. Whether it's doing something outdoors or going for a bike ride, physical activity should be part of your child's daily routine. But what can children do other than playing which is equally as interesting as their favorite game?

Here are 3 things every kid should do besides playing to keep them healthy and fit.

Go Out Water the Plants/ Gardening

There are many things that you can make your child do in your background other than just playing. Think of gardening. It is a refreshing yet disciplined task to do. You can introduce the art of gardening to your children so that they develop a sense of care and mindfulness for the environment. It is a very playful activity that encourages children to take part in daily house activities with their parents.

Ride a Bike for a Change

Children often find bikes fascinating. We as parents can use their interest as a way to keep them fit. Kids get a lot of exercise while riding their bicycles. Whether they're on the road or on a bike trail, cycling is an excellent way for kids to stay active. Cycling also gives them the opportunity to explore, which can teach them about new places and people. With the balance that riding a bike requires, kids learn discipline and self-belief.

Have a Dance

Dancing is a fun way of doing a full-body workout done in your living room. Dancing is an activity with which your child can by himself. It's an excellent way to get rid of boredom, build coordination, and work on listening skills.

Do chores

Developing the habit of helping with house chores is a great aspect of life that you teach your child, regardless of them being a girl or a boy. Doing chores may seem like a drag, but it has some big benefits. From getting your kids to work on their self-esteem to developing good work habits, there are many reasons why doing chores is good for children.

Doing chores also helps teach responsibility and gives them a sense of stewardship in the house. Plus, it teaches them to take care of things around them so that they can grow up without being too spoiled or comfortable with asking for anything they want. Asking your children to help out around the house will not only keep them busy and active, but it will also help you out.

Exercise and meditate

Amongst all the activities suggested above, exercise is the most important and convenient one because it helps build stronger bones, muscles, and joints. It also helps with weight management, which is important for kids who are still growing.

Meditating can be just as valuable for children's health as exercise. Kids might not know what it is or how they should do it, but this doesn't mean they can't benefit from it. Meditating is when you sit in silence and focus on your breathing. This helps clear your mind of all the thoughts that are bothering you. It's a great way for children to take care of themselves mentally and break away from stressors they may be feeling at home or school. Exercise will help kids stay healthy while meditating will help them stay happy and healthy as well.

Conclusion

So, there you have it. If you want your children to be healthy and fit, they need to do more than just play. Make sure your children invest time in these activities rather than just playing for their mental and physical well being.

3 Fun Fitness Activities for You and Your Kids

Fri, 14 Jan 2022 07:18:39 GMT

When it comes to fitness, kids and adults have different needs. Kids love to play and move around, but they also need time to rest and digest their food. As a parent, this can be hard to balance with your child’s active lifestyle.

Do you find it tough to keep your kids entertained? Or do you worry about them not getting enough exercise? Then you’ll want to try these three fun activities for the whole family. They’re easy and will help your kids get the exercise they need while having fun!

Family Yoga

Yoga is perfect for kids. It teaches children about their bodies and how to control them. It also builds patience in them and ensures their mental wellbeing.

Yoga can be a fun activity for you and your kids to do together. It's also great because it encourages kids to stay fit, which is important as they grow up. A good point about yoga is that you can modify and practice it in ways that suit you and your kid. There are a variety of poses you can adapt!You can even make it into a game or act out the poses with the family.

Hold each other’s hands and stand in a circle.
Pick someone to lead the yoga session.
Have everyone take their positions according to what you're talking about (like sitting on their knees for downward facing dogs).
The leader will go through the pose then have everyone follow.

Outdoor Obstacle Course

Kids may prefer being outdoors. As a parent, to ensure your kid performs healthy outdoor activities, you can consider setting up an outdoor obstacle course in your backyard. Make it as long and challenging as you want and include anything from logs to ladders. Kids might need a little help with the obstacles, but they’ll be able to do most of them on their own. They can also play with friends or siblings to challenge each other.

For an interesting turn, create a timer for the course and see if anyone can beat it!

Hiking

Hiking is a great way to get moving and enjoy the fresh air. It allows the child to be on his own and challenge himself in facing difficulties. Hike up a hill, or find a path in your neighborhood and explore. It is a very fun filled and knowledgeable activity. Your kid is likely to ask you questions because he will be seeing new things which can make him curious. If you want to make it educational, bring along binoculars for bird watching or try identifying plants and animals with a guidebook. This way, he’ll always remember what he did or saw during his hiking trip.

Conclusion

Working out can be a relaxing and exciting experience for your kids. All you need to do is turn it into something they enjoy doing. This gives you a great bonding time with your little ones. And the best part is, these activities encourage healthy habits in them that will last a lifetime. We’re hopeful that this post gave you good ideas to plan your next exhilarating work out session with your kids.

5 Modern Tips to Maximize Your Kids' Health

Tue, 30 Nov 2021 05:20:27 GMT

The benefits of raising healthy kids are priceless. Not only are they thriving in the present, but they are also healthier for their future. It's important that parents do their best to keep their children physically, emotionally, and mentally healthy. When kids aren't well cared for, it can lead to problems in school and social situations. Here are just a few modern tips for parents to maximize their kids' health.

1. Eat a healthy diet

To keep your kids healthy, it's important that they eat a healthy diet. Eating well-balanced meals that are low in sugar and high in protein is the best way to go. Kids should be eating food with grains, vegetables, fruits, and lean meats for nutritional balance.

2. Reduce screen time

Kids are more likely to be well-adjusted if they have a healthy, balanced diet and exercise regularly. Consumers today spend an average of six hours a day on digital devices. This is time that could be spent playing outside or reading a book. And research has shown that kids who spend more time on screens are less happy and more stressed than those who don't.

It's important for parents to limit their children's screen time. Kids should spend only two hours a day in front of a screen, and even less after the age of two years old! Parents can make a schedule or set limits to help their children learn how much screen time is appropriate for their age group. It's also important to teach kids about the benefits of being active and away from screens as often as possible.

3. Encourage physical activity

Before your kids come home from school, take a few minutes to plan out the day's activities. For instance, does your child have any homework that needs to be done? What about arts and crafts? It could be helpful to schedule some time for playing outside or doing other physical activities.

Encourage them to try new things like dance lessons, gymnastics, or soccer. Kids who are well-rounded in their physical activity are better able to concentrate in school and do well academically. As long as they're not overdoing it (more than two hours per day), active play will help them feel more energized and focused.

Physical activity also gives children the chance to develop their social skills. Being outside can also improve moods and relieve stress levels, which is important for children with anxiety or depression.

4. Practice mindfulness

One of the most effective ways to help kids lead a healthy life is by teaching them mindfulness. Mindfulness is a practice that teaches children how to be present and more aware of themselves and their surroundings. It's a great way to ensure that they are developing a sense of intuition and can handle stress better.

A recent study showed that mindfulness programs for children had a positive effect on school performance, self-esteem, state anxiety, depression, coping skills, and social skills. Parents should teach their kids about this practice so they can reap the benefits too!

5. Be there for your kids

We can't stress this enough. Kids need their parents as much as the other way around. Studies have shown that kids with a strong family bond are less likely to develop health problems because they have someone they can rely on to care for them.

In order to be there for your children, you'll need to prioritize time with them over work or anything else. This might mean setting limits on the hours you work each day so you don't miss out on important moments in your child's life. It might also mean limiting the amount of time you spend with TV or computer screens so you can be fully present in your child's life.

Your kids will remember how much they felt loved and cared for when they were young so it's worth it!

Conclusion

As a parent, it's your responsibility to care for and protect your child. Today's world doesn't always make that easy. Kids are growing up in a more complex and disconnected society than ever before. They're dealing with pressures and challenges that previous generations didn't have to face.

But just because the world is more complicated doesn't mean we can't raise healthy kids. It just takes some know-how and love on behalf of parents to provide the emotional, mental, and physical support they need to thrive in today's society.

In this blog post, we covered some modern tips for parents on how they can maximize their kids' health. From staying active to eating balanced meals, here are three things you can do today to help your child grow into a healthy adult!

10 ways to get your kids out of their electronics and onto a healthier lifestyle

Thu, 28 Oct 2021 16:15:02 GMT

It’s no secret that kids today are addicted to technology. Whether it’s video games, social media, or television, there is always something nearby to keep them occupied and entertained. This lifestyle leaves little time for healthy activities like sports or reading. But parents don't need to worry; there are plenty of ways they can help their children get off the couch and into the game. Here are ten suggestions for getting your kids back on track with a healthier lifestyle:

1) Take an active role in what your child spends their time doing

One of the best things you can do as a parent is watch TV with your child so you know what they're watching. It's also important to talk about the program afterwards to make sure your child understands what they're watching.

2) Be proactive in your child's activities

Speaking of TV, it may be a good idea to encourage digital detox days when everyone has to turn off their electronics and partake in family time or play outside.

3) Make healthy food fun

Instead of trying to force children to eat their vegetables, make them fun. Try using food coloring to make faces on the plate or slicing foods into different shapes.

4) Limit your child's screen time

The American Academy of Pediatrics recommends no more than two hours per day for children ages eight and up, but this number may be lower for younger kids.

5) Take your child out to play

Take your kids somewhere active like the park or the playground. Some towns even offer free activities for children, such as puppet shows or fun runs.

6) Make physical fitness a family affair

Instead of watching TV together, go on walks with your children, take them biking, or do any number of other fun activities together.

7) Give rewards for good behavior

Kids are more likely to do what they're told when there are certain perks involved. For instance, you may allow them an extra half hour of TV if they finish their homework without being asked.

8) Take the high road in arguments

When your child complains that they need to use the iPad, don't let yourself get pulled into an argument about why they need to go outside. Instead, calmly remind them that everyone in the family gets a turn on the electronics, and it's their turn now.

9) Limit your child's access to technology

If you notice that your child is getting sick more often since they got a smartphone, or that they're taking longer and longer to finish their homework, it may be time to limit their access.

10) Check your attitude

Kids are more likely to rebel against parents who constantly tell them what to do than those who show support and love. Let your child know you care about them and want the best for them, and they're more likely to listen.

The Bottom-Line

It's no surprise that kids today are addicted to technology. Whether it’s video games, social media, or television, there is always something nearby to keep them occupied and entertained. This lifestyle leaves little time for healthy activities like sports or reading. But parents don't need to worry; there are plenty of ways they can help their children get off the couch and into the game!

Exercising with your little ones

Thu, 30 Sep 2021 06:00:04 GMT

Having kids is a whole new experience and certainly not an easy one. It comes with a comprehensive list of its own pros and cons and amidst all the other cons; one major setback is having to compromise on your mental and physical health.

Due to the lack of time and energy when one has kids, can barely get to the dumb-bells but don’t worry, this article has all this sorted and below are some brilliant ideas that leaves you exercising with your little ones!

CALL IT A DATE?

Carve out a structured routine for your workout and have your partner, neighbor, house-help or anyone who’s willing to help you out. Watch your little one for you.

Exercise with a cool mind.
Have someone to accompany you and give you a hot plate of gossips while you burn those calories down.
Create a healthy routine for your physical health.

GO OLD SCHOOL!

You do not need to hit the gym to burn those extra pounds! It is so beneficial to let your little join you while you exercise because:

You can workout at the comfort of your home.
You can workout at your own time.
It develops a habit of working out in your little one.
It creates an unusual bond between you and your young one.

Being unconventional sometimes is rewarding in so many ways in the long run so let your kids be a part of your physical activities.

BOOGIE IT TOGETHER!

Even if your child isn’t big enough to work out along with you, there are plenty of other things that you can do together that can turn into a workout for you and the best of all is to dance together! Play your favorite songs and create your own dance bar.

This way you get to shake your body, have fun with your children, let your children have fun with you. This might turn into a ritual of your house that both you and your kids can enjoy and benefit from.

START WITH A TINY GOAL.

It isn’t necessarily significant to have a workout routine of an hour to shed weight.

Have time blocks of approximately 10-15 minutes and do your HIIT exercises in those minutes whenever you get free.

Have 3-4 blocks of 10 minutes fixed to do at any time of the day and this way you can get have your physical activity even when you have couple of minutes to spare.

TAKEAWAY

Go easy on yourself, you’re already dealing with a new chapter of your life and one has to lose something to gain something. Have slow and a steady progress of inculcating physical activity in your life. Remember, your method doesn’t have to be conventional to lose weight. Exercising with your little ones can be very healthy for your physical as well as your mental state.

This way you can be:

Healthy.
Happy.
Committed.
Relaxed.
Energized.
Fit

Enjoy every minute of your workout with your little ones and watch them turn your boring, traditional ways of workouts to so much fun in their own chirpy ways!

Young Athletes & Mental Health: Preventing Sports-Related Stress & Burnout

Tue, 31 Aug 2021 23:15:31 GMT

Young Athletes & Mental Health: Preventing Sports-Related Stress & Burnout

Every generation of new athletes strives to reach new frontiers, achieve new heights, and break the records set by their predecessors. As a result, a young athlete faces a constant cauldron of stress and expectations, but what is its impact on mental health?

Even those in perfect health can suffer on the inside.

Athletes of all skill levels, even your sports-loving child or teen, can be under pressure to perform and succeed. But, unfortunately, it can have a negative effect on their mental health.

Stress can often come from within. However, it also comes from:

Coaches
Parents
Teammates
Fans

Benefits of Sporting Activities for Young Athletes

1. Physiological Benefits

Physiological benefits of sports include:

Reduced obesity prevalence
Muscle strengthening
Enhanced aerobic capacity
Increased bone density
Reduced diabetes risk
Cardiovascular disease prevention

2. Mental Health Benefits

Exercise and sports are also suitable for young people's mental health:

Boosts self-esteem
Social skills
Discipline
Improves general behavior by keeping you away from risky activities
Eating disorders

The problem occurs when there is too much pressure - where pressure equals expectations.

Ways to Protect the Mental Health of Young Athletes

Instead of focusing on the result of an activity, remember the effort put in. Talking too much about a win or loss:

It puts more pressure on the athlete to perform
Focuses the discussion on something the athlete cannot control as much as their effort

Harmful messaging can sometimes be subtle and even well-intended. But, unfortunately, parents have this instinct to solve problems immediately.

Parenting is about celebrating the happy moments with your children and listening empathically to their more complex emotions.

Mental Health Risks of Over-Competition

Competing at a high level might naturally make your child a hardworking perfectionist. However, when combined with talent, ability, and higher expectations, those traits can create a perfect storm for mental health problems .

Sports-related factors that negatively impact youth mental health are still being studied. However, such factors might include:

Sport specialization - concentrating on one sport
Becoming a professional at a young age
Reinforcing perfectionistic attitudes by parents and coaches
Culture of "pushing through it" when dealing with mental health issues

Because of sports-related travel and an intense training schedule, less time is spent with support networks, like family and friends.

Elite young athletes might be under pressure because of their intrinsic tendency to be perfectionists. However, it is also likely influenced by the attitudes and behaviors of adults around them.

Sports can be Good or Bad for Youth Mental Health

It's crucial to figure out why your child is not enjoying a sport. Is it the fear of letting others down that overwhelms them? Maybe it's an indication of depression?

Parents must investigate mental health concerns and decide whether a sport is harmful, neutral, or helpful.

As a parent, your role is to help your child:

Consider their choices carefully
Clarify their goals and aspirations
Make a plan to reach their goals

You will likely be the first person young athlete look to for guidance, and not their coach.

Coping Strategies for Young Athletes

It is possible to reduce mental health problems among elite young athletes using currently available methods. Together with their parents and coaches, athletes should develop coping mechanisms for stress .

The steps can include:

Thought control
Relaxation
Mental development
Help-seeking

All of which positively improve objective and subjective achievement while reducing the risk of mental health injuries. Rather than focusing on performance, parents and coaches should comment on the athlete's attitude and effort.

The Barriers to Seeking Help

A negative attitude and stigma are two of the significant barriers young athletes face when seeking help. Studies show that young athletes are more hesitant to seek help than non-athletes, on average.

Young Athletes & Mental Health - Takeaway

Sports organizations, coaches, and parents can all play a role in normalizing mental health concerns related to sports. In addition, young athletes should be encouraged to seek professional support, just as they would do for physical injuries.

Everything You Need To Know About Kid’s Health

Tue, 27 Jul 2021 20:22:19 GMT

“At least one health condition affects 37% of American children aged 17 and under”

Worried about your kid’s health? Here are 5 rules to follow which will prove beneficial to your kid’s health and growth.

It’s crucial to be fit when your kid is growing up. Whether a kid is growing up in a traditional family or a child living in a big city, being fit is crucial for your kid’s development.

The body needs things like food, exercise, and quality of sleep to function properly. Without all three of these things, your kid will have a hard time developing the right characteristics for the future.

Here are the five rules to follow:

1. Consume a Nutritious Diet

Children require a well-balanced diet that includes foods from all three food groups: fruits and vegetables, whole grain products, and protein foods. They also require three meals and one to three snacks per day (morning, afternoon, and possibly before bed). Snacking on healthy foods is just as important as eating healthy meals.

2. Drink Plenty of Water and Milk

Calcium is essential for children's bone development, and milk is an excellent source of this mineral. How much do children require? A child between the ages of 4 and 8 must consume at least 212 cups of milk per day. Children aged 9 and over should consume three cups of milk per day or the equivalent. Sugary drinks, such as sodas and juice cocktails, should be avoided by children. They have a lot of added sugar, which adds calories but no essential nutrients.

3. Pay Attention to The Body

While eating, pay attention to how the body feels and when the stomach feels full. People sometimes eat too much because they are unaware of when they need to stop eating. Excessive eating can make a person feel uneasy and lead to unhealthy weight gain.

4. Screen Time Should Be Restricted

What exactly is screen time? It's how much time is spent watching TV or DVDs, playing video games (console or handheld), and using your phone, tablet, or computer. The more time a child spends sitting down, the less time he or she has for active activities such as basketball, biking, and swimming.

5. Stay Active

How to get a child to be active? This is one common question parents have and is a challenge for them. When children enjoy an activity, they would be interested to do it again. Practicing a skill will help them feel more accomplished and enhance their talents. Kids are generally motivated to continue participating in activities because they are having fun.

The benefits of being active are:

More restful sleep
Strong muscles and bones
A more positive attitude towards life
A lower chance of getting type 2 diabetes
Controlled weight

Kid's Health - Takeaway

Kids are becoming more vulnerable to health issues. From being overweight and obesity-related diseases such as diabetes to lower heart health, poor nutrition, etc. Though many factors can affect kids' health, the main culprit is a lack of exercise and proper nutrition. Kids should start exercising as early as possible.

The right choice for your child: Gymnastics or Tumbling?

Sat, 26 Jun 2021 12:19:40 GMT

Does your child always have the urge to move, jump, spin or tumble around all the time? If yes, then we've got just the suitable suggestions for you. The reason you're here is that you were looking for the right decision as to whether you should enroll your child in gymnastics or tumbling?

What is tumbling?

Tumbling is performed and practiced on a long spring runway. It does not involve using any equipment, unlike gymnastics. The only thing needed while tumbling is a track and a soft yoga or exercise mat for safety purposes. Tumbling requires a great amount of strength. This is why it is preferred at an older age.

What is gymnastics?

Gymnastics is the activity or form of exercise that involves rolling, moving, spinning, etc. It is helpful when it comes to the building of:

Strength
Stability
Endurance
Speed
Fitness

Gymnastics makes the body fit and flexible. It is a complex and broad type of exercise as it involves various events and movements of the body. However, children can practice it at an early or young age. Gymnastics does not require a great deal of energy to perform. However, it is incomplete without the use of equipment. One must have the right equipment to perform gymnastics. Therefore, it is safe to say that all tumbling is gymnastics, but not all gymnastics is tumbling.

Which discipline is suitable for your child?

The first thing to be considered before choosing the appropriate activity for your child should be their wishes and goals. A parent must always priorities their child's preference. Once it is decided what the child wants to pursue, the following points must be kept in mind:

The age of the child:
Age is a factor that intervenes when it comes to tumbling. Tumbling is performable for a child aged 5 or 6 as it requires more extraordinary skills and energy.
It is safe for toddlers to perform gymnastics as there isn't a need to invest a great deal of energy into it.
The experience of the child:
Yes, experience plays a role when it comes to tumbling. Tumbling requires prior experience in gymnastics.
When it comes to gymnastics, one can take a fresh start without having zero experience.
Tumbling is arduous:
Learning how to tumble is far more complicated than performing gymnastics.
Tumbling requires prior experience in gymnastics.
It also requires excellent use of energy, time, and practice to learn how to tumble.

Summing Up

To sum it up, both gymnastics and tumbling are common sport and help with the flexibility and activeness of your child. They also help with mental and physical growth. However, both require a series of practice, effort, and energy. Therefore, parents should always choose the best gym for their children to learn any of the two activities. The final decision should always be the child's, or else the child will not be devoted to the activity.

Autism & Exercise: 4 Best Exercises for Kids with Autism Spectrum Disorder

Sat, 29 May 2021 19:30:37 GMT

Exercise is recently discovered to treat kids with an autism spectrum disorder to maintain their physical and mental health .

While exercise, on the one hand, helps with weight control, it is also beneficial for developing motor and social skills .

Fast Facts:

79% of kids with Autism Spectrum Disorder have movement impairments.
19% of kids with Autism Spectrum Disorder are classified as overweight.
26% of kids with Autism Spectrum Disorder are at risk of being overweight.

These are some alarming facts about kids with Autism Spectrum Disorder.

How Exercise Helps Kids with Autism Spectrum Disorder

Multiple studies have consistently shown that exercise can help kids with autism in many different ways. As given below:

4 Best Exercises for Kids with Autism Spectrum Disorder

Full-body exercises are best for kids with an autism spectrum disorder to lose weight, boost strength, coordination, endurance, and physical awareness.

Here are best four exercises to try.

Tips to Get Started:

When teaching a new exercise to a kid with autism, it is essential to do so in a calm and supportive environment and also practice positive reinforcement .

1. Bear Crawl Exercise

2. Medicine Ball Slams

3. Star Jumps/Jumping Jacks

4. Arm Circles

Guidelines for Starting Exercise for Kids with Autism

Before starting any exercise program for a child with autism, be sure to consult a doctor.
Start slowly, and warm-up before exercise .
Pay attention to signs of fatigue, such as shortness of breath or difficulty breathing, muscle cramps, or dizziness.
Before exercising, make sure your child is well hydrated and rested.

Exercise for Kids with Autism - Takeaway

Exercise has countless benefits for children with an autism spectrum disorder.

Research indicates that 79% of kids with autism have movement impairments, which an inactive lifestyle could worsen.

Exercise reduces negative behaviors in autistic kids, improves mood, improves coping skills, and enhances the overall quality of life.

Stress Management For Children: Causes | Signs | Relaxation Techniques

Tue, 27 Apr 2021 20:48:18 GMT

While stress is a part of adult life today, unfortunately, it has also increasingly become a part of children's lives. Therefore, stress management for children is quite an important thing for parents to focus on.

Stress in children comes from many factors and can be best addressed by knowing its causes and then helping your child feel better and relaxed.

Why are Children Stressed Today?

Consider all the stressors that can cause anxiety in your children:

Noise, traffic
Electronic stimulation from computers, cell phones, and TVs
Juggling work responsibility
Families in our busy 24-hour society
School and after-school activities
The pressure to succeed
Family conflicts or changes
Several other factors that can lead to anxiety

“10-20 percent of school-aged children suffer from anxiety symptoms”

What are the Signs of Stress in Children?

If there are significant changes in your child's life, parents should pay particular attention and look for possible signs of childhood stress such as:

Headache
Stomach pain
Mood swings
Changes in behavior
Sleep problems
Difficulty concentrating in school

How to Help Your Child Deal with Stress: Top Stress Management Techniques

Things you can do about stress management for children:

1. Reduce & Prevent Stress from Your Child’s Live

Understand your child's emotions: When children seem sad or afraid, tell them you have noticed they are sad or scared.
Be completely respectful: Take your child seriously and listen carefully. Listening is all you need to do sometimes.
Develop trust: Let your child know that mistakes are a learning experience.
Be supportive: Listen to your child's concerns. If necessary, let your child try to solve their problems.

Show love , care, and warmth. You should often cuddle your baby.
Have clear expectations without being too much strict and let your child know cooperation and socialization are essential than competition.
Don't over-schedule your child with several activities.
Be aware of what your child wants.

2. Develop Positive Coping Skills for Stress & Anxiety Relief

It is important to help children learn positive coping skills. These skills are often carried over into adult life.

Set a good example: Stay calm and do good deeds in front of your children; they will notice and even begin to follow you. Make plans to reduce stress and share them with your family.
Teach your child about the consequences: Children must learn the good and bad consequences of their actions.
Promote rational thinking: Help your children understand the difference between fantasy and reality.
End the power struggle by giving children the control to choose: Allow your children to make decisions within your family framework.

Think positive and laugh: The ability to laugh and see the bright side of life is essential to raise a happy and resilient child.
Dream and visualize: Experts say that imagining positive things makes you feel happy and helps you change your focus.
Encourage them to sleep and eat well: Getting enough sleep and eating healthy is a must for every happy child and even valuable to you!

3. Get the Stress Out: Top Techniques to De-Stress Children

The best stress management ideas vary from person to person. Try to follow some of these ideas to see which one works best for your child:

Exercise or Sports : Regular exercise is one of the best ways to manage stress. For children, this means walking, cycling, playing outside, and individual or team sports.

Walk or visit your local playground together : Being outdoors in the natural world has calming effects.
Writing or drawing: Children can be helped by writing or drawing about those things.

Read together: Choose books on how fictional or non-fictional characters cope with stress.
Unleash emotions: Invite your child to talk, laugh, cry, and express anger when needed.
Have fun: Having a hobby can help your child relax .

Listen to calm music: it's a delightful way to calm the busy little mind, relax the muscles, and make the child feel optimistic about life.
Meditate and focus on deep breathing: A feeling of complete relaxation can be achieved with this simple breathing technique.

Take breaks and relax: Make sure there is still time for play and disconnect from routine during a busy family schedule.
Have quality family time: Try to fit some time into everyone's busy schedule, and you will all be sure to feel the benefits.

We hope these techniques will help relieve stress and anxiety in your children.

Stress Management for Children – Takeaway

You and your child will find an easy and free way to connect every day. Choose activities that you like and enjoy.

Relaxing, volunteering together, or just messing up will bring you and your child closer!

f you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.

What is the Importance of Sports Physicals for Young Athletes After Covid-19 Diagnosis?

Tue, 30 Mar 2021 18:34:53 GMT

Sports physicals for young athletes

Many young athletes are returning to the field with school and league sports beginning to resume after a long COVID-prompted off-season.

Having sports physicals for young athletes is an essential step before returning to the game - especially after having symptoms of COVID-19.

But what exactly are sports physicals, and why is it required?

Does COVID-19 Virus Affect Young Athletes' Ability to Play Sports Safely?

The good news is that most young people are doing well after having the COVID-19 virus, and most of them can return to sports without facing any problem.

If at any point your child tested positive or had symptoms of COVID-19, they must visit their provider before returning to sports.

Research shows that after a COVID-19 infection, a patient is sometimes at low risk of developing myocarditis (inflammation of the heart) or multi-system inflammation syndrome (inflammation of multiple parts of the body) in children.

What Are Sports Physicals & What Is The Importance of Sports Physicals For Young Athletes?

Sports physicals for young athletes help to find out whether it is safe for them to participate in sports or start a new sports season. They can also help identify and treat health problems that could affect participation or athletic performance. The health care provider can also provide tips on training and injury prevention.

Almost 25,000 Americans undergo ankle sprains daily. Injuries are all too common, and sports physicals help to prevent them.

Note: Sports physicals for young athletes are not a substitute for their regular medical care or routine checkups.

What Should You Expect During Your Child’s Sports Physical Exam?

The sports physical exam is divided into two parts:

Part One: Medical History
Personal medical history
Family medical history
Part Two: Physical Exam

1. Medical History: During the medical history part, the service provider will ask key questions about critical illnesses among family members; Current or previous medical conditions, such as asthma, diabetes, or epilepsy; Previous injuries, and more.

2. Physical Exam: During the second half of the visit, the health care provider will perform a physical exam. The sports physical exam measures the athletes' vital signs. Check the athletes' lungs and heart. Evaluate strength, flexibility, vision, and more.

What Happens After The Sports Physical Exam?

Post Exam Clearance: After the exam, the service provider will complete and sign a form indicating the fitness of your child to participate in sports, if everything is okay.
Additional Follow-Up: Yet, in some cases, the service provider may recommend a follow-up examination, additional tests, or specific treatment for medical problems.
Young athletes should not be concerned about extra follow-up care. The sports physical's ultimate goal is to ensure athletes' safety while playing sports and not stop them from playing.
Additional follow-up can be as simple as re-checking blood pressure in a few weeks.

How Long Should Athletes Wait To Return To Sports After a COVID-19 Diagnosis?

Those athletes who had minimal or no symptoms should wait at least 10 days after testing positive, as long as they had no fever for 24 hours and other symptoms also improve.

Those who experienced moderate or severe symptoms should wait at least 10 days without having covid-19 symptoms and also have received an appropriate assessment.

Guidelines for Athletes for Playing Sports after COVID-19 Infection

The American-College-of-Cardiology & American-Academy-of-Pediatrics recommend that anyone diagnosed with COVID-19 should not participate in sports until a doctor has examined them for heart symptoms. These symptoms include:

Chest pain
Fatigue
Fainting
Arrhythmia or irregular heartbeat
Breathing difficulty or shortness of breath

Note: This examination should occur even if your child has mild or no symptoms from the COVID-19 infection. The virus can still damage the heart.

Takeaway: Advice for Athletes Who Have Had COVID-19 Virus

Take your recovery seriously. Even if you have experienced mild or no symptoms, you must follow health care steps.

Regardless of your age or fitness level, returning to high-intensity activities can be very dangerous. And the importance of sports physicals for young athletes can’t be denied!

Warm-Up Routine: The Importance of Warm-Up Exercises & Games For Kids Sports

Sat, 27 Feb 2021 23:04:42 GMT

Warm-Up Routine: The Importance of Warm-Up Exercises & Games For Kids Sports

Before playing sports or stretching, kids requisite a simple warm-up routine. The best warm-up exercises for kids are simple to do and easy to learn. They form the basis for a good game, training, or stretching session.

A good warm-up exercise can consist of almost any light to moderate aerobic activity, which moves a child's body but is not very physically demanding.

Why Are Warm-Up Exercises Important for Kids Sports?

A good warm-up routine is necessary to keep the muscles warm and prevent injuries.

Warming up helps the body distribute oxygen to the training muscle groups.
Warming up raises body temperature, reducing the risk of muscle and tendon injuries.
Five-minute warming-up exercises increase blood flow to the training muscles.
A dynamic warm-up expands the body's core and promotes blood flow to the muscles preparing for the activity.
A proper warm-up routine prepares the cardiovascular system for future (more intense) physical activity.

Tips For Perfect Warm-Ups

Incorporate Dynamic Mobility: Dynamic stretches help to relax the muscles throughout the body. Dynamic stretching involves movement to stretch a muscle in exchange from a static holding position for a while.

Increase Heart Rate: The warm-up must be a bit strenuous so that the body can sweat easily, and the heart starts to beat faster.

Prepare Full-Body: Dynamic stretching is excellent for loosening up the whole body.

Movement-Specific Preparation: The main benefit is the activation of the muscles used during that day's activity to ensure your action is as effective as possible.

Increase Core Temperature: It's called "warming up" for a good reason. Due to increased blood circulation and elevated muscle temperature, the muscles become more flexible, which prevents strains.

Take At-Least 10-Minutes: According to research, blood flow increases to approximately 70 percent of optimal flow in these 10 minutes.

What is the Effect of Warming Up on Physical Performance?

A good warm-up routine can help improve sports performance. When you warm up, it increases blood flow and dilates capillaries. The oxygen in the blood is necessary for the muscles to perform optimally. As your body temperature rises, the oxygen your muscles need for intense activities becomes more readily available. It also helps your brain to be more focused and aids with coordination and reflexes.

1. Dynamic Warm-Up Exercises Before Kids Sports

A simple walk, march, or jog on the move or in one place can serve as an excellent warm-up activity for kids. You can also combine any of these types of movements:

Dancing : Let kids do their movements on the music they love. Choreograph a simple dance to a favorite song for a team. It then becomes part of the pre-game ritual.
High Knees: As you walk, raise your knees in the air. Intensify by increasing the arms' movements, such as touching the hands or elbows, or speed up the jogging.
Butt Kicks: Such as knees raised in the opposite direction. Increase your running steps by bringing your foot down (sometimes this is easier to do while jogging).
Arm Circles or Swings: Keep your arms straight from your shoulders and turn in small circles. Then enlarge the circles. Or swing your arms back and forth from your shoulder.
Walking Lunges: Step forward with one foot and down with your knee at a 90-degree angle and your back leg extended. Then lift your back leg up and forward so that it is bent and forward. Continue to alternate lunges as you progress.
Side Hops: Jump from one side of the imaginary line to the other with your feet together. Or jump back and forth on one foot.
Jumping Jacks: When you plan to increase the warming-up exercises' intensity, include jumping jacks that will work your arms and legs and improve your daily routine.
Grapevine: Walk or run sideways, crossing one leg in front of the other in an alternating form.

2. Best Warm-Up Exercise Games Before Kids Sports

Depending on your children's age, it can be challenging to get them to warm up or exercise properly. That's precisely when exercise and warm-up games for kids will be helpful. Kids will love getting into the exercise phase and will be ready to begin playing sports quite quickly.

Tag
Dance kids' party
Hide and seek
Obstacle Course
Balloon ball
Follow the leader
Twister
Hopscotch
Sports game mimicking

3. Best Cool-Down Exercise After Kids Sports

W hy are cool-down exercises crucial for kids after performing sports? Just as pre-sports exercises are essential for several reasons, post-sports exercises are also vital for cooling down.

Walking
Light running
Arm stretching
Chest stretching
Core stretching
Leg stretching
Jumping jacks
Swimming

Mental Warm-Ups: Boosts Kids Confidence For Sports

The apparent benefit of a warm-up is the physical aspect of ensuring that your body is warm enough for performing physical activity and preventing injury.

Here are some additional mental aspects of warming up for kids sports according to science:

Mental Warm Up Release Stress & Anxieties
Many kids feel scared before playing a game. A solid warm-up can help children release some stress & anxiety and prepare them for activity. Encouraging fun ways, like allowing them to choose exciting music or workouts, can also help relieve stress.
Mental Warm Up Create Framework For The Game
In a sport, there are specific rules that create a structure for the game. A good warm-up routine will help kids adjust to a play-like environment. The time-varying exercise lets children know what they will endure in play.
Mental Warm Up Establish a Team Atmosphere
In team sports, an excellent warm-up routine allows all players to be on the same side from the beginning. A united warm-up activity brings the children together and encourages each other, thus bringing unity.
Mental Warm Up Shows Kids Are Prepared
If kids do occasional warm-up exercises or do not take advantage of them, they may encounter problems when playing. Teams with clear and focused warm-ups will be ready for the game.
Mental Warm Up Gives Motivation
Warm-up exercises are a good time for kids to gain extra confidence before the game. The trainer can encourage children to participate in warm-up exercises. Encouraging words or helping kids understand their good performance can help improve self-esteem. Kids will feel good about themselves before playing can help kids play at a high level.
Parental Support Encourage Kids
As a parent, you can always encourage your kids to do their best, whether in a warm-up or a game. When children step onto the playground for the first time and see their parents cheering them on, it means a lot.
Make the Game Entertaining
Sometimes, due to overemphasis on winning or participating, the fun of kids' sports may be lost. However, the mental warm up should be focused on having entertainment elements. Creating a warm-up with a gathering, ritual, or pre-game event can add more fun to kids' sport.

The Takeaway

Although some people might say 'it is just a warm-up,' a good warm-up routine is an integral part of kids sports. Youth coaches need to establish a solid warm-up routine during the exercise to help kids get ready for the game. Performing regular warm-up exercises can help prevent injuries while assisting kids in performing at their best.

New Ideas For Brain Breaks For Children

Tue, 26 Jan 2021 06:00:01 GMT

NEW IDEAS FOR BRAIN BREAKS FOR CHILDREN

Brain breaks are short physical activities that can improve students' attention, competence, fun, creativity, and information retention when combined with more focused academic work periods. These breaks can be as simple as doing high knees or jumping jacks before returning to schoolwork - at school or home.

WHAT IS A BRAIN BREAK?

The theory about brain breaks states that taking a break for the mind while the body is being activated promotes learning. Research has shown that taking periodic brain breaks can significantly improve children's ability to stay at work while being more focused. Also, for many students, shorter, more frequent lessons are more effective than fewer, longer lessons.

Some Important Tips for Brain Breaks

Depending on your child's age and level of interest, you can decide to dictate brain relaxation activities, let your child choose from a list of options, or let them come up with their brain break ideas. It is great to have a student's approval - but do not let a too complex or unrealistic activity break ideas that prevent you from getting back on track with their studies. Most notably, make brain breaks attractive, easy, and accessible when needed.

Below are some great options for indoor and outdoor activity breaks.

1. INDOOR BRAINS BREAKS

Here are some inspirational brain-breaking ideas that kids can do inside. Make sure your child has enough space to move.

Try Jumping Rope, Jumping Jacks, High Knees, or Other Jumps: Challenge your child to do a certain number of different types of jumps or ask how many jumps they can do in 60 seconds. Repeat this several times to break the record.
Marching, Running, Hopping, Crawling Bears, High-Step, or any Movement of their Choice around the House: Again, you can set a timer to motivate your child to run a particular course at an increasingly rapid pace.
Shadowbox: If your child is interested in boxing or martial arts, let them try out different sets of punches, uppercuts, cross jabs, hooks, and other punches. They can also try kicks, such as front kicks, sidekicks, and round kicks.
Do A Round of Hula Hoop Tricks: Take a hula hoop and set how long your child can keep going. From there, they can build in some advanced skills, such as moving the band up or down - and back again.
Shoot Baskets Over the Door Hoop: These easy to install baskets come with soft, internally secured balls, but kids can still enjoy the fun of basketball.
Play Keep it up with a Balloon or Beach Ball or Play another Fast-Paced Balloon Game: These activities could be more fun with a partner but can also be adapted to be played by yourself.
Have a Mini Dance Party: Pick a few songs and rock out. Alternatively, sing some songs or try karaoke. Many karaoke editions of trendy songs are available online for free.
Do Planks, Push-Ups, Downward-Facing Dogs, Stretches, or Yoga Poses: Your child could come up with their own series or do a mini-workout or yoga with your child. You might also consider a family plank challenge.
Jump or Bounce on a Mini Trampoline (or on the bed): Few activities make the jiggling and heartbeat more effectively (or comfortably) than jumping.
Create a Brain Break with several Activities, Locations & Variations on Paper Slips: Select a number and perform the task, e.g., Hop 10 times, on one foot, in the kitchen.
Do a Balance Test: Put a sheet or plastic plate on your baby's head and let them walk around the room while holding the plate in place.
Go on a Treasure Hunt: Tell your child to find something soft and purple or something that can play music and bring it back to you.
Breathe and Move: Have your child stand up and add movement to each breath. They can raise one leg to a bent knee, or a tree pose.

2. OUTDOOR BRAIN BREAKS

When the weather and your location permit, a brain break outside gives your child a different environment, a dose of fresh air, and often more freedom of movement, here are some fun activity break ideas that your child can take outdoors.

Walk or Run Around the Block to Get the Blood Pumped: Bring your dog if you have one. For extra motivation, set aside time for each lap and get your child to work at a set time.
Scoot, Bike, Skateboard, or Inline Skate around the Building: To do this efficiently, make sure you have their chosen transportation mode ready. Don't forget about the helmet.
Play Catch with a Family or Friend: Alternatively, if you have a basketball hoop nearby, you can dribble a football or basketball or shoot baskets.
Go Outside, Get Some Fresh Air & Play Fetch with your Dog: Playing with the ball with the cub increases the heart rate and relieves stress immediately. Then spend a few minutes cuddling or petting the dog.
Play on a Swing or Seesaw: Or a slide, a play structure, or a climber if that is practical.
Play Heads Up 7 Up Game: All you need is a smooth, level surface (a floor or a wall) and a bouncing ball.
Draw a Hopscotch Court on the Sidewalk with Chalk & Play Game: For children who would benefit from a long break and/or less physical activity, make some sidewalk drawings before returning to schoolwork.
Play a Fast Tennis Game or Badminton: If you have the necessary equipment, you can start a match or play volleyball with a partner. Alternatively, your kid can hit a tennis ball against a wall or backboard.

The Takeaway

Instead of arguing over homework, creating brain breaks can have the positive effect you want (kids learn and do homework) without pressure (or shouting). Moreover, the above suggestions are just the tip of the iceberg regarding brain break options. Use your imagination and your kid's interests - to find the best activity options for your child.

Also, parents, remember that you can join in the fun of brain break too. Your kids will enjoy their activity breaks more when you participate with them, and you will also get the physical and mental health benefits of a break. Taking the breaks together also shows the engagement you want to see in your child - and it is a great way to connect and show your child that you are on it together!

12 Exercise Games And Indoor Activities To Get Kids Moving

Sun, 20 Dec 2020 12:39:36 GMT

Whether it is too rainy or too cold, these 12 indoor activities are the perfect way to shed extra energy for your kids. The best part is that all of these activities use items from all over the house, making them relatively simple to do when you need to indulge them in some activity. And if you have many kids, these activities are great for encouraging teamwork and healthy competition!.

Focusing on the fun and exercising will not be a task - and perhaps these ideas will inspire your family to find more fun ways to get exercise. Let's look at some games and fun activities that your children can quickly get involved in to keep their physical fitness checked.

TOP EXERCISE GAMES & ACTIVITIES TO KEEP YOUR KIDS FIT AND HEALTHY

Racing: It's a common type of physical activity. You can organize races for your children and friends in an area or yard around your home. You can have a one-leg race, three-leg race, a crab walk race, etc. Rope jumping is also good, as it is a leg exercise combined with a cardio workout!
Obstacle Course: An obstacle course is a series of challenging physical activities for your kids. Obstacle courses can include climbing, running, crawling, jumping, balancing, and swimming. Use furniture and chalk to draw a path from inside your home to the garden or tree path outside. You can also add a puzzle to solve - a large area to cross without touching the ground, etc.
Hula Hooping: Hula hooping helps you burn a lot of calories. It's more fun, general play, and kids love hula hoops! Get your kids some hula hoops and start playing with them. Just teach them how to do it, and it is promising they will not get enough.
Indoor Baseball: Any season can be baseball season with a little creativity and the right supplies. Take a cardboard tube made of scraps of wrapping paper to use as a paddle and blow up a balloon for the ball. It is an easier target for kids to hit and make the rules to play ball.
Table Tennis: It's a great idea to invest in table tennis for another great home games opportunity. Any small and empty room can be used to play table tennis, and because it involves a lot of running, it is a great way to exercise. You can even find a smaller table that your child can use with his friends if they are very young.
Roll the Dice: It helps practice high counting by rolling the dice. Roll the dice and get the children to roll the dice to get the highest possible number. You can turn it into a game where each child will roll over and write their large number, and the child with the highest number wins.
Follow the Leader: You will be the leader while playing this game. It is the simplest way to get a thorough workout for your kids. Be sure you include exercises such as running, jumping jacks, running jumps, kicks, etc.
Balloon Games: Balloons are a cheap and fun way to keep kids entertained with an endless variety of activities and games. All you need is a balloon - line up some pillows to set up a net, and you're ready to have a balloon ball game! Or you can blow lots of balloons and fill some with gifts like toys, notes or lollypops. Let the kids work hard to burst the balloons and get their surprises: fantastic group or party activity.
Dance: It is the simplest and most enjoyable activity for a daily cardio workout. Just turn on the music, have some favorite healthy foods, and gather your kid's friends! You now have a thrilling dance party for the kids. You can also do this during family time with your kids.
Hunting: Organize a hunt in your home for your kids. Place hidden treats or toys in different parts of your home and start the game. Each place should have a puzzle for the next one. If you make sure the placements are far apart - your kids will get a good run from them.
Gardening: Simple activities such as gardening are an excellent source of exercise for children. If you do not have your garden, bring some pots, mud, seedlings, and ask your kids to refill the pots themselves!
Housework Hustle: Turn housework into a dance party to clean it up the way you wanted. Dance and sing together while children tidy up their rooms, place their toys, arrange beds, and turn other daily tasks into a fun and energetic bonding experience between families.

WHY INDOOR GAMES & ACTIVITIES ARE ESSENTIAL FOR KIDS

Specially designed and prepared indoor games and activities give your child the following benefits:

Fun & Entertainment:

The first and most important benefit is the fun and enjoyment you get from such activities, primarily because of the hectic and busy lifestyle people mostly have these days. So it is crucial to spend quality time.

Health:

The health benefits of indoor games and activities are great because they help keep your bones and muscles healthy. It controls blood flow in your body and reduces the risk of depression, heart disease, and weight gain. At the same time, you are improving your mental health and memory.

Physical Fitness:

Indoor games and activities are also an excellent way to keep you in shape and the right physical condition through the physical activity you perform. It also keeps your mind active with the brain activity you do while playing these games.

Stress Management:

Indoor games and activities also play an essential role in managing stress levels. Pleasure, joy, and happiness you get from these healthy activities reduce stress and helps you cope with the lives' challenging daily routines.

The Takeaway

These are some primary, real facts and benefits that encourage most people to arrange indoor games and activities in a safe and healthy environment for their kids.

Outdoor activities are also equally great for your health and fitness. Due to rough weather conditions, safety issues, lack of outdoor facilities, and the urban lifestyle, people prefer indoor games and activities.

5 Ways to Encourage Your Kids to Get Active

Wed, 14 Oct 2020 20:23:05 GMT

Parenting is not easy. And today, the number of challenges parents face in keeping their children physically active and healthy seems to be increasing over time. But as childhood obesity continues to grow, more efforts must be made to encourage, educate, and support an active lifestyle for your children.

WHY SHOULD CHILDREN START YOUNG?

As kids grow up, their physical activity usually begins to decline, which is unfortunate. Because physical activity is essential for the development of a healthy mind and a strong body. Children involved in physical activity usually:

Maintain a healthy weight
Develop strong bones and muscles
Have more self-confidence
Enjoy higher cognitive performance (memory, focus)
Maybe less at risk of illness later in life
More likely to remain physically active in adulthood

WHAT ARE THE 5 WAYS TO GET STARTED?

Parents can play a significant role in making their children more physically active.

1. Make Exercise Fun

Usually, the main reason why children participate in physical activities is for fun. Typically, at their young age, they will not be motivated by the same things that encourage adults when they exercise (to lose weight, or to attain a specific physical aesthetic, etc.). Please enable them to find activities they would like to do and participate in.

2. Incorporate Physical Activity into Daily Routine

Small-scale physical activity during the day is as significant as a consistent 60-minutes of play. Here are some ways to sneak a workout in their daily life:

Ride a bicycle to the park
Take them on an outdoor walk
Park some distance away and walk together
Let them help you with age-appropriate chores

3. Keep Electronic Temptations to a Minimum

It is crucial to set up an electronic-free time for you and your children when you do fun and activities together. Avoid letting your children have laptops or TV in their room, ad keeping an eye on their electronic time. According to the research, children should not spend more than one to two hours of total screen time per day.

4. Get Help with Household Chores

Encourage your child to engage in active outdoor chores, such as watering plants, scraping leaves, weeding, sweeping the yard, or cleaning the garage. Make housework fun with cheerful music, and join in to do it as a family.

5. Proper Nutrition

Children need the right nutrition to stay healthy and have the energy required to get the recommended amount of play every day. Although adequate nutrition is not an activity in the ordinary sense, it does support a healthy lifestyle. They should eat a variety of vegetables and fruits, lean proteins, healthy fats, whole grains, and drink plenty of water. Encourage your kids to participate in meal planning and cooking. The more they participate, the more likely they will support a healthy lifestyle.

The Takeaway

Physical activity, along with a well-balanced diet, forms the basis for a healthy and active life. It is even more critical for obese kids. One of the most important things parents can do is to encourage their kids to develop healthy habits early in life. It's never too late to start. Ask your child's doctor about aids for living a healthy life today.

How to get your kids exercising without Realizing

Tue, 15 Sep 2020 19:57:16 GMT

According to the research, only one-third of children are doing physical activities every day. Now children spend more than seven and a half hours in front of the screen (such as TV, computers & video games). You might realize that these choices add up quickly as your kids move less and eat more processed junk food.

Overweight teens have a 70% chance of becoming obese or overweight. That's why you must help your child make positive changes to maintain a healthy weight. But parents know it can be challenging to motivate their kids to be physically active.

How can you get your kids off the couch without this being a big fight? Here are some creative ways to encourage your kids to exercise without realizing them, like you're setting up a weight loss plan or forcing them to exercise.

TIPS TO HELP YOUR CHILD TO BE PHYSICALLY ACTIVE

1. BE A ROLE MODEL:

Your kids will monitor and imitate your good and bad habits. If your children see you being physically active and having fun, they are more likely to stay active throughout their lives.

2. USE EXERCISE AS A MEAN OF TRANSPORTATION:

Walk your kids to school, roller skate to the park, or bike to meet friends. You can park at the end of the parking area and go through the stairs instead of the elevator.

3. FOCUS ON HAVING FUN:

Children love to have fun, so they are more likely to keep exercising if they do an activity they enjoy. Play the music, have a dance party, or take long walks on trips to the zoo, park, or mini-golf course.

4. MAKE ACTIVITIES SOCIAL:

Invite your kids' friends to join the activity. The main reason kids stick to the activity is that they are involved and accountable. They may have more fun this way.

5. INVOLVE CHILDREN IN HOUSEHOLD CHORES:

Many household activities, such as washing the car or dog or mowing the lawn, are great ways to get exercise.

6. GIVE GIFTS THAT ENCOURAGE PHYSICAL ACTIVITY:

Bicycles, rollerblades, ice skates, footballs, and even video games with active play are fantastic gifts that encourage physical activity. Activity tracking apps and technologies are also fun options for children.

7. LIMIT TELEVISION AND COMPUTER TIME:

Provide them active options, such as an after-school program or going to a local recreation center, or participating in a sports class they like. If your family is watching TV together, get everyone moving during the commercials by jumping jacks, using a hula hoop, or even jumping rope.

8. PLAN YOUR VACATION WITH NEW EXERCISE OPTIONS:

Plan your family vacation with an activity or two. Think about hiking, kayaking, off-road biking, camping, or snorkeling. You will explore new places and teach your children to appreciate nature. Besides, the activities you try during the holidays may become your family's hobbies in the coming years.

The Takeaway

Whether you get your child to involve in your fitness routine or keep them around you during exercise - you must make them recognize that health and well-being are a top priority in your life. It means 15 minutes of exercise in the morning, a walk after dinner, or 5 minutes of yoga before bed (together!). Notice that these decisions profoundly affect them as they grow up and develop their daily routines and habits.

Gyms installing 'Workout pods' so people can exercise in the pandemic situation of COVID-19 safely

Tue, 25 Aug 2020 18:43:11 GMT

Gyms are installing ‘workout pods’ to protect people from coronavirus so that people can exercise comfortably and safely in pandemic COIVD-19.

It's not even the first time that involves pods or transparent plastic cover sheet curtains for a workout.

The pod method is popular in Europe, especially Italy, Germany, France, and parts of South America and North America.

Use of workout pods

The use of (workout pods) was very different from today’s usage. Peoples used it for the steam purpose that involves spending 30 minutes in a heated pod instead of a heated room. Each gym member has to hire a personal trainer for his or her 30-minute session because it involves some critical steps and considering the time required.

The trainer of the individual can turn down the heat if necessary. Some parts of our body are called the cold area. Workout pods help to heat those parts and contribute circulating to those areas.

Nowadays, the use of workout pods is very different. People use it to protect themselves from the Covid-19 virus. Gym owners are adding pods into the gyms for the members. Health enthusiastic loves Gym and cannot stay home without exercise. They are very conscious of their body fitness. Health-conscious people go to the gym to maintain their bodies in circulation, and some as their doctors advise them exercising to stay safe from the disease.

Lockdown has disturbed the routine of teaching, study, Business, exercise, and mostly all the schedules of life. All the reasons behind this are the COVID-19 virus outbreak.

Safety in gyms

Everybody does not have exercise tools at home or a separate exercise room where he/she can do workout easily.

Although gym owners are opening gyms with proper safety precautions and SOPs, installing “workout pods” with at least 6 feet distance between each member and also with a mask on the mouth.

You can keep 6 feet distance in the gym during exercise, and you can wear a mask with your decision. The reason is simple you need to inhale and exhale oxygen fast more than usual.

The book coronavirus has inspired the gym owners to reopen a unique way to keep their clients safe.

So gym owners found a solution to it and start adding “WORKOUT POTS” in the gym for the members to do exercise easily, comfortably, and safely. Workout pods are like transparent plastic sheet curtains covered all the sides. It is almost 7 feet wide and 10 feet tall. A person can do easily exercise. But the gym owners are thinking about increasing their membership fees because they are adding workout pods, and the cost is almost 400$ per pod. So, they will charge more than earlier.

You can keep social distance and maintain your body fitness because maybe you have heard the famous quote about health. “Happiness is the highest form of health.”

The Takeaway

The gyms have also established other social distancing rules, including a maximum of eight people exercising at the same time - about one third the average capacity. Those peoples who want to come to the gym for exercise must have hand gloves to avoid handshaking. Those who want to go to the gym will have to make appointments with the gym manager to control the number of people using the facility simultaneously.

Gym workers, personal trainers, will have to follow the safety precautions. They are advised must to wear face coverings and stay 6 feet away from the other workers. Workers must use hand sanitizer for cleaning the “workout pod.” Gym staff would thoroughly clean the pod, including doorknobs, gym tools, counter tops, vending machines, hand-washing facilities, locker rooms, reception areas, changing rooms, showers, and toilets.

Why Socializing And Play Is Important For Children

michele@gantrykids.com (Michele Kelber) — Wed, 01 Jul 2020 20:55:55 GMT

Had the pandemic not occurred, a day in the life of an average child would have included actual classrooms, recess, bus rides to and from school, baseball games, and playdates. There would have been a full day of interaction with jokes and whispers in hallways, cafeterias, gyms, and school buses.

Time for children to associate with their peers is a crucial piece of growing up. These relationships with their peers are how children learn about cooperation, trust, and loyalty, as well as how to not just receive support from their parents, but also give it to others. The coronavirus pandemic and the measures that have been enforced by parents, schools, and governments in order to limit its spread, has resulted in millions of children missing out on friendship and learning experiences.

Reasons Why Socializing And Play Is Important For Children

Children meet new friends and develop bonds that may last through adulthood or even a lifetime.
Children fine-tune their social skills and learn to read social cues, as well as set boundaries and problem-solve.
Time spent with socializing with peers allows children to model positive behaviors, which are then reinforced by those same peers when they respond positively and play together.
When children play, they learn to make and practice new sounds. They try out new vocabulary with friends and exercise their imagination through storytelling.
Play allows children to consider problems and develop solutions. By testing their own abilities kids can learn to take a risk and try something new as well as figuring out ways to do things differently.
Group play also develops the ability to co-operate, to function as part of a team. Learning to take turns to use a swing or a slide is an important part of developing the ability to interact well with others and to care about others.
Children learn by playing both positive and negative ways to express their feelings. They understand how, when, and why to cope with feelings. It also enables children to communicate feelings about past events by controlling emotional expression through reenactment. These expressions are important to helping a child on a healthy emotional path for their life.

Safety Tips For Children Interacting As The Pandemic Rules Lessen

As some parts of the country “open up” and families are attempting to venture beyond their households, parents are faced with hard decisions about what children can do. If there is a vulnerable adult or child in the home, they may want to be more strict, rather than less strict, even as others relax their restrictions.

Find out and educate yourself regarding the specific restrictions in your area.
Communicate with other parents regarding the risks and details of any group interactions. Familiarize yourself with the health, travel, and exposure they may have had.
Keep group social and playgroups very small.
Encourage outdoor socializing and play.
Wash hands frequently and equip children with sanitizer.
Have the kids wear a mask.
Talk to your child about covering any coughs or sneezes and encourage touching their own face or others.

The Takeaway

Socializing and play are both extremely important for children as they develop. The pandemic has changed so much of life as we know it and children are both trying to process the way of doing things and anxious to go back to their friends and interactions. Take the time to educate yourself as you learn to navigate with your children. Trust your gut, it is important to rely on your instincts even as things open up. Be smart and prepared.

Supporting Kids During the Coronavirus Crisis

michele@gantrykids.com (Michele Kelber) — Fri, 26 Jun 2020 20:30:05 GMT

If you want your kids to get active and have something to do during this time, please read the article below.

Are you worried about how to keep your children entertained, and healthy both mentally and physically? Coronavirus has changed the ‘normal’ that we were all living in. Now, parents are afraid and confused about how to nurture and protect their children from the problems of a pandemic. All this while also learning how to work virtually, balancing the house, and keeping control of our frustrations and problems as well.

Tips And Tricks To Manage Fears, Stress And More

Child Mind’s Institute has a few tips and tricks that you can employ to keep the children as well as yourself at peace. Follow them and you will find your days running smoother than ever before.

Create a routine, but make sure it’s creative and not monotonous
Sticking to a schedule is a key point to adequately surviving a pandemic
Make sure the routine isn’t a strict regime but something that provides structure yet still has flexibility for something new or relaxing
Set a timer which tells the kids when a new activity begins and ends as regular reminders stave off tantrums and uncertainty
Make sure to include academics as well as fun times in the schedule
Introduce family game time, something like a cookoff, or a special baking adventure that bonds you and your kids

Don’t Forget To Exercise! Make Some New Activities To Do!

Staying home often means an unfortunate lack in exercise and fresh air but that is unfortunately not conducive to a healthy lifestyle. It is vitally important to keep exercising, so entertain and keep your kids busy by creating ‘gym time.’ This could be the daily family time where you and your kids work up some sweat together. It is healthy, it is invigorating and above all, it provides much-needed cardio therapy.

Right now, since a lot of the lockdown restrictions have become a bit relaxed, you could even plan a visit to the playground that includes no contact with other children. But it provides your kids and you with some fresh air and greenery exposure. Take a walk or a bike ride around the beach, lay down some yoga mats, and reach your inner zen.

In regards to more creative activities, a clinical psychologist at the Child Mind Institute, David Anderson, PhD., says, “I’ve been asking parents to think about their favorite activities at summer camp or home before screens.

They often then generate lists of arts and crafts activities, science projects, imaginary games, musical activities, board games, household projects, etc.” According to Dr. Anderson, these activities and brainstorming ideas has been a trend in the world since the 80's.

Keeping Yourself Calm Is The Key To A Peaceful Household

Anxiety is understandable in the times of a pandemic but it is up to you to manage it properly so that it doesn’t affect your mental health and most importantly it doesn’t affect your kids. Keeping your cool is the best way to keep your family's boat afloat.

Another clinical psychology at the Child Mind Institute, Mark Reinecke, Ph.D., says, “Watch out for catastrophic thinking and keep a sense of perspective, engage in solution-focused thinking and balance this with mindful acceptance.” When the anxiety within you is at its peak make sure that you take a break, go outside, breathe in and let it wash over you, until your breaths come easier. Let the panic pass and make sure that your children aren’t within earshot of it.

Don’t Let The News Get You Down

It’s the job of the news channels and social media to keep you informed about what's going on in the world as you should be. But remember that such information also causes anxiety to increase and that isn’t something you want. So limit the news time, take a social media freeze and take a break from all things virtual.

Also, remember to keep your children in the loop. Don’t hide the truth from them but if your kids are too young, don’t scare them either. Find that perfect balance. Rachel Busman, PsyD says, “Talking to children in a clear, reasonable way about what’s going on is the best way to help them understand.”

Don’t Isolate & Communicate

Isolation is the death of a healthy life. Humans need support and without it, life is dull and grey. So keep up with social media and whatsapp your friends and family, keep in touch and don’t feel so alone, this too of course within reason. Don’t go overboard. Communication with others is also a great way to relieve stress. A little time away with friends (virtually) does wonder for everyone's’ mood, adult, or child.

The Little People Need Checking In Too

Little kids might seem like they’re far removed from the stresses of the pandemic but they are still unsettled by it. They can sense the negative emotions around them and they react accordingly. Make sure that they are okay, help them keep calm.

Your children are the most important facet of your life but to do right by them, you need to first do right by yourself. Don’t be so rigid with the schedules you have created, let loose, have some fun! Dr. Anderson who is also a parents says, “We should forgive ourselves the image of perfection that we normally aspire to as parents.” This is a COVID-19 situation and in the words Dr. Anderson, “We can give ourselves license to relax these boundaries a bit. We can explain to our kids that this is a unique situation and re-institute boundaries once more when life returns to normal.”

Accepting Help Is Not A Weakness But A Strength

This is a tough situation that the world has found itself in, and we as families need to come together. We need to share responsibilities and make sure that no one person is bearing brunt of everything. Even toddlers can do their part in making the Coronavirus pandemic an easier time for everyone.

Contact Us Today

If you want to get your kids enrolled in classes with Gantry Kids please reach out to us directly here .

Benefits of Mixed-Age Play

michele@gantrykids.com (Michele Kelber) — Thu, 28 May 2020 16:34:53 GMT

When many of us think back to our childhood, the memory often includes heading outdoors with siblings or the neighborhood kids. We would often play for hours and come home mostly for food or because daylight had faded. Things have changed, however, and now playdates are scheduled and are typically supervised, nothing like the days of old when we more often engaged in mixed-age play.

In fact, same-age play is a relatively modern concept and began with age-based schooling and after school activities. However, history has shown that children organically are drawn to other children and younger ones learn from older children. It is true that the caregivers and teachers are recommended to stay close by to help resist the temptation felt by such children to become heavy-handed enforcers of the law. But are there benefits of mixed-age play?

Benefits Of Mixed-Age Play

Social Benefits . Younger children learn easily by watching and interacting with older children. It is true that younger children who are assisted by older ones will do the same when they become older children. But the benefits aren't only for the younger children. When children play in mixed-age groups, older children often display leadership skills than if those very same children would show when they are with their same-age peers. It is true that many older children who are not confident leaders or less socially mature in their own age group, often seem to feel less threatened when attempting to be leaders in mixed-age groups. With mixed play, younger children have the opportunity to learn and older children are able to engage in offering help, explaining, teaching, and sharing behaviors.
Intellectual Benefits. Studies have shown that younger children modify their responses depending on the age of the person they are addressing. It stands to reason that if a younger child. Older children are engaged in more sophisticated play, therefore, younger children are able to observe and model after them. This helps to extend their ideas and also encourage them to contribute to the play. Older children contribute verbal and nonverbal cues that raise the level of play for their younger peers; providing new challenges for younger children without overpowering them. When faced with something difficult, younger children will approach the older children for help. This then allows older children to think about the questions asked, relate it to their own experiences before teaching the younger playmates. Having to teach or explain something to others encourages the older child to think carefully about his or her understanding of the problem which is a skill of great value.

Encouraging Mixed-Age Play

Create Opportunities . Create more opportunities for mixed-age play. Perhaps a family gathering or a holiday celebration.
Set The Rules . It is important to establish and enforce clear and age-appropriate ground rules.
Be Realistic . Children have bad days and its realistic to be aware that there will be days where the children play together without quarrels and days where there is bound to be arguments and disagreements.

The Takeaway

Providing children the opportunities to experience rich, mixed-aged play is important, even essential for them in their early years. Age mixing benefits the older children at least as much as it benefits the younger ones. Adults in charge of mixed-age groups in early childhood settings have a significant role to play in making them happen.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training, or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.

Resistance Training for Kids Done Right

michele@gantrykids.com (Michele Kelber) — Wed, 08 Apr 2020 20:12:34 GMT

As teenagers begin participating in sports and other forms of exercise, many parents might be interested in proper training and conditioning to help further their child's goals.

One popular outlet of many people, including youth, that have an interest in working out is strength training. Strength training can help an individual become stronger, as well as, help them look and feel better in only a few short sessions.

What Is Strength Training?

Strength training/resistance training involves using your own body weight or tools, like dumbbells or resistance bands, to build muscle mass, strength, and endurance.

Is Strength/ Resistance Training Good For Kids And What Are The Benefits?

Avoid confusing strength training with weightlifting, bodybuilding or powerlifting. Attempting to build big muscles can put too much strain on young muscles, tendons, and growth plates that are still developing. For children and teens, light resistance and controlled movements are best, with specific emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Using free weights and machine weights are other options.

Increase your child/teen's muscle strength and endurance.
Help protect muscles and joints from sports-related injuries.
Help improve your child's performance in nearly any sport, from dancing and figure skating to football and soccer.
Develop proper techniques that your child can continue to use as he or she grows older.
Strengthen your child's bones.
Help promote healthy blood pressure and cholesterol levels.
Help your child maintain a healthy weight.
Improve your child's confidence and self-esteem.
Strengthen mental health. Endorphins released from strength training can help improve symptoms of clinical depression and anxiety.

5 Tips For Teens That Are Strength Training

Consult a professional. It is best, to begin with, a coach or personal trainer who has experience with youth strength training. The coach or trainer can establish a safe, effective strength training program based on your child's age, size, skills, and sports interests.
Warm-up And Cool-down. Encourage your child to begin each strength training session with 10 minutes of light aerobic activity, such as walking or jumping rope. This warms and prepares the muscles for more vigorous activity. Don't forget a cool-down with gentle stretching after each session is a good idea, too.
Emphasize proper technique. Form and technique are more critical than the amount of weight your child lifts. Gradually increase the resistance or number of repetitions as he or she gets older.
Supervise . Adult supervision by someone who knows proper strength training technique is important.
Rest between workouts . Make sure your child/teen rests at least one full day between exercising each specific muscle group.

The Takeaway

Done properly, strength training can have many positive benefits for children and teens. The results won't come overnight but over time your child will notice a difference in muscle strength and endurance. Strength training is even a good idea for kids/teens who simply want to look and feel better. In the long run, this form of exercise might put your child on a lifetime path to better health and fitness.

The Physical And Mental Benefits Of Physical Activity For Teens

michele@gantrykids.com (Michele Kelber) — Mon, 02 Mar 2020 23:57:13 GMT

A regular exercise routine is crucial to teenagers because it helps maintain their physical and mental health. Unfortunately, as children enter their teen years and school becomes challenging, homework, perhaps a part-time job and social life they often lose interest in physical activity.

If teenagers can find a physical activity they enjoy, they are more likely to exercise on a regular basis and continue exercising into their adult years.

4 Physical Benefits Of Activity For Teens

The benefits of exercise for teens are numerous and include:

Cardiovascular health . Routine activity for teens can reduce elevated blood pressure, insulin resistance, and elevated blood cholesterol levels, all of which are risk factors for cardiovascular disease that frequently are present as early as childhood or adolescence.
Stronger muscles. Simply put, muscles need to be used to grow and become stronger.
Maintain a healthy weight . Often weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain the weight loss is to be involved in regular physical activity.
Healthy bones. Bone strength is achieved when bones are forced to bear weight and work against gravity

4 Mental Health Benefits Of Activity For Teens

Reduce stress and increase relaxation. Taking a walk, jog or getting a workout in at the gym is a great way to relieve stress. One amazing mental health benefit of exercise in teens is stress relief. Routine exercise can help regulate any physical and mental stress that may have been built up due to a trying experience or stressful exam at school. Exercise can also increase relaxation, aiding teens who struggle with insomnia or sleep deprivation.
Boost Self Confidence. Physical fitness can boost their self-esteem and self-image. Exercising regardless of the teen's size or weight can provide them with a better perception of his or her self-worth. Choosing an outdoor workout that fits your interests is a good way to meet people and build other skills all while building up self-esteem or self-worth.
Reduce Anxiety Or Depression . Exercise is the perfect way to release endorphins, which are natural chemicals in your body that are known as the feel-good hormones. Studies have shown that the health benefits of exercise in teens can significantly improve depression or anxiety.
Sharpen Cognitive Skills . Doing physical activity can boost memory and learning and children’s brain development has even been linked with the level of physical fitness they perform. As we age, our brains have a harder time processing or maintaining information. Working out at a young age boosts chemicals in the brain that prevent degeneration of areas of the brain that are linked to memory and learning.

The Takeaway

Young people today have lots of demands on their time, so they can find it hard to adopt an active lifestyle Its important to encourage regular physical activity for your teen to feel more energetic, improve focus and memory, as well a promote a better outlook mentally. With regular physical activity, your child can more easily maintain a healthy weight and prevent heart disease, and other medical problems later in life.

Children's Nutritional Tips For The Picky Eater

Tue, 21 Jan 2020 20:39:02 GMT

You are not alone if your child refuses to eat anything other than chicken nuggets and french fries or would rather play than eat anything at all.

If your child's eating habits are a sore topic in your household, don't despair. Many parents worry about what their children eat as well as don't eat. However, most kids get plenty of variety and nutrition into their diets over the course of a week. Until your child's food preferences mature, consider these tips for preventing mealtime battles.

Ch ildren's Nutritional Tips For The Picky Eater

Stick to the same routine. Serve meals and snacks at around the same time each day. If your child chooses not to eat a meal, regular a healthy snack at the same time each day will offer an opportunity to eat nutritious food. It is acceptable to provide milk or 100 percent juice with the food, but offer water between meals and snacks.
Don't bribe. It is tempting, but try to avoid bribing children with treats for eating other foods. This can make the "prize" food even more exciting, and the food you want them to try an unpleasant chore. It also can lead to nightly battles at the dinner table.
Keep trying. Just because a child refuses a food once, don't give up. Keep offering new foods and those your child didn't happen to like before. It can take as many as 10 or more times tasting food before a toddler’s taste buds accept it.
Make it fun and be creative. Cut foods into various shapes with cookie cutters or shake things up and offer breakfast foods for dinner. Serve a variety of brightly colored foods. Add vegetables to spaghetti sauce, top cereal with fruit slices, or mix grated zucchini and carrots into casseroles and soups.
Let your child help . Take them to the store to shop and let them look and help pick out the healthy foods you will be eating. At home, encourage and allow your child to help you rinse veggies, stir batter or set the table. If you are able to grow food in a garden, let them help tend to it and watch it grow!
Eat as a family. Share mealtime together as a family as often as possible. This means no media distractions like TV or cell phones at mealtime. Use this time to be a role model for healthy eating. Serve one meal for the whole family and resist the urge to make another meal if your child refuses what you've served. it is good to include at least one food that your child likes with each meal and continue to provide a balanced meal, whether it is eaten or not.
Respect your child's appetite. If your child is not hungry, don't force a meal or snack. Likewise, don't bribe or force your child to eat certain foods or clean his or her plate. This might only reinforce a power struggle over food. In addition, your child might come to associate mealtime with anxiety and frustration or become less sensitive to his or her own hunger and fullness cues. Serve small portions to avoid overwhelming your child and give him or her the opportunity to independently ask for more.

The Takeaway

It is easy to get frustrated by the typical picky eating behavior in children. Just try to make healthy food choices available and know that, with time, your child's appetite and eating behaviors will level out.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York . We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.

The Benefits Of Exercise In Children

michele@gantrykids.com (Michele Kelber) — Sat, 23 Nov 2019 23:35:20 GMT

It's not news that children need exercise in their lives. In fact, the majority of people are aware of the fact that increased physical activity helps children build healthy bodies and prevent chronic disease. It is important that we help our kids to love movement and set them up to be stronger and healthier teens and adults.

The Benefits Of Exercise In Children

Improves Cardiovascular Capacity. Moving vigorously cultivates the heart and lungs and helps prevent hypertension, abnormally high blood pressure, which can develop during childhood. Regular physical activity also can substantially lower blood pressure and prevent heart disease.
It Keeps The Bones Strong. The time to build bones starts before the teen years and lasts until the mid-20s, which is when bones grow to their maximum thickness. Children need to exercise to avoid losing bone density through inactivity. Prevent the onset of osteoporosis by encouraging children to do weight-bearing activities like jump rope, running games, pivoting and balancing.
Better Self Image And Emotional Health . During exercise the release of endorphins and serotonin in the brain helps children feel a greater sense of well-being and optimism, in turn, helping to combat depression. not to mention that exercise helps give them a positive self-image. They gain confidence and become more comfortable in their own skin.
Helps Maintain A Healthy Weight . Movement and a healthy diet, combined with reducing sedentary behaviors like watching TV and playing computer games help to prevent obesity, which in turn can help prevent the onset of Type 2 Diabetes.
Stronger Muscles . Playing jump-rope, crossing the monkey bars, playing tag, or even dancing involves using their muscles, which means kids are making them stronger. Increased muscle strength also provides protection against injury.
Reduced Risk Of Cancer. Statistics show that those who exercise on a regular basis have a decreased risk of many types of cancer, including cancer of the breast, colon, liver, and kidneys. Exercise is thought to increase the circulation of cancer-preventive estrogen and insulin in the body.
More Energy. As exercise improves circulation, it gives children a much-needed boost of energy, concentration, and focus. It also helps them balance their energy so that they do not become as tired throughout the day.
Increases Mental Focus. Exercise releases endorphins, which are the feel-good chemicals that act on the brain as natural tranquilizers. Studies have shown that endorphin-rich movement improves mental focus and cognitive skills.
A Stronger Immune System. The body’s ability to fight disease is improved. Children are less prone to colds, allergies, and diseases, including cancer.

The Takeaway

Our children are our future, understanding and supporting their natural yearning for physical activity will help lead them to a lifetime of happy and healthy living. If we teach them how to include healthy exercise from the early stages of their development, we will be giving our children a gift that will endure throughout their lives. Whether it’s a bike ride, a soccer game, or a run around the block, make sure your kids get out and get active. Active kids become active and healthy adults.

Tips For Making A Creative Classroom

michele@gantrykids.com (Michele Kelber) — Thu, 03 Oct 2019 15:19:44 GMT

Children whose bodies and minds are active learn better and perform better in school. Research shows that movement activates the areas of the brain that help with several different cognitive functions. Activity generated during playtime, and even during lessons, is equally beneficial to students, especially for creativity, focus, and behavior.

Let's take a moment to review some ideas to give your classroom the inspiration it needs!

Tips For Making A Creative Classroom

Classroom Collaboration/Team Building. Classroom collaboration can spur creative thinking and encourage the exchange of ideas with students. Putting students in groups for certain in-class assignments will enable them to experience different perspectives while also working towards a common goal. It's possible for teachers to incorporate social media to add a digital element.
Implementing Creative Arts . Teachers can instruct students to create graphs in order to solve math problems or summarize historical events in poetic verse. Introducing the various arts in the classroom can breathe new life into bland subjects.
Journaling. To spark creativity, students can write down their thoughts and ideas in journals during the school day. Teachers can consider assigning free writing exercises at the beginning of class.
Unconventional Learning Materials. TED Talks, videos and podcasts are a great way to bring fresh voices into the classroom. Students can watch or listen to interesting talks for homework and then have a provocative discussion about them in class the next day. These talks are bound to spark interesting insights from students, and they may even be inspired to pursue a particular subject as a result of this experience.
Gamification. There are studies that have found a correlation between students who play video games and higher levels of creativity. Implementing gamification, or the application of the typical elements of game playing in the classroom engages students in goal-oriented activities. There is no shortage of education-related video games from which teachers can choose.
Make Creativity Grading Criteria. When grading student assignments, teachers should consider creativity into the grade. Was the response to the assignment original and did the student express themselves? Teachers can take the information into account to encourage more creativity from their students, with a grade that is rewarding.
Be Colorful. Vibrant colors are often limited to elementary schools, but encouraging students to think about new ways to use color can spark creativity in all walks of life, not just education. Implementing conversations about colors and how they’re used will generate talk about moods and cultures as well as sciences and fine arts.
Turn On The Music. Music can be invigorating and inspirational so it seems reasonable that it should be brought into the classroom. Implementing music in the classroom can be a great way to inspire students, encourage multi-sensory learning and help them visualize using their mind’s eye.

The Takeaway

Creativity faces an uphill battle. As the pressures of standardized testing can make any teacher feel as though creative thoughts don't matter. However, we don’t want our students’ creativity to end with the comments they leave on social media. It is important for them to learn and want to look at every problem they face with a creative eye. Anyone from educators to parents can lay the foundation for a creative classroom, so get started building yours today.

Tips For A Healthy Breakfast At Home Or On-The-Go

michele@gantrykids.com (Michele Kelber) — Thu, 26 Sep 2019 18:55:30 GMT

It's often a challenge to make it out the door on time in the mornings It very well may be a serious accomplishment to get family members to eat breakfast, not to mention a healthy one, during all the moving pieces of the morning. There are ways to have a healthy breakfast at home, and if you must be on the go there are tips for that as well!

It's important for yourself and your family to set aside a few important minutes to prepare for a breakfast that will fuel your families brain and body. Not to mention being a good example for youngsters to show the importance of healthy food choices to start your day off right.

Tips For A Healthy Breakfast At Home Or On-The-Go

When at home:

Aim to serve a mix of foods from the five food groups: veggies, fruits, whole grains, low-fat dairy, and healthy protein.
Prepare fixings the night before. Make your dishes/plates/flatware are easy to reach and able to quickly serve.
Make weekend breakfast items that can be promptly warmed, for example, whole grain biscuits, frittata or eggs, and cups of cheddar biscuit. Make additional grain flapjacks for the fridge on Sunday.
It might take a few minutes to prepare and eat but take the time to attempt to sit as a family two or three times each week for an entire grain oat bowl topped with fresh fruits or nuts

On-The-Go Tips

Keep healthy food choices available and out for easy access.
Keep organic products close by to easily make a healthy smoothie with milk or yogurt and nutty spread.
Store hard-boiled eggs in plastic baggies.
Prepare quiche or healthy breakfast burritos to easily warm and take with you.

Other ideas:

Whole-grain waffles with nut spread.
Oatmeal with nuts, coconut, sprinkled with cinnamon and nutmeg.
Sliced cucumbers, leafy vegetables, and hummus in a whole-wheat pita.
Deviled eggs made with avocado and mayo.
Egg and veggie scramble.
Heated remaining rice or quinoa mixed with apples and cinnamon or eggs and cheddar.

Ways to Add Fruits and Vegetables to Breakfast:

Make smoothies with both fruits and vegetables. Such as a Kale Berry Smoothie, Sweet Potato Pie Smoothie, and Blueberry Pie Smoothie, all which use both fruits and vegetables.
Add bananas to oatmeal and make Banana Pie Oatmeal. Or add apples and make Apple Pie Overnight Oatmeal.
Add carrots and raisins to oatmeal to make Baked Carrot Cake Oatmeal.
A hash, like Sweet Potato Hash, is a great way to use up vegetables for a hearty breakfast.
Leftover roasted vegetables are always delicious in a Vegetable Fritatta.
Add spinach to baked eggs, for Green Eggs and Ham Breakfast Sandwiches.
Or really make breakfast fun with Zucchini Bread Pancakes.

The Takeaway

Eating a healthy breakfast of essential nutrients can help you improve your overall health, well-being, and ultimately help you do and feel better in school or work. It’s worth it to get up a few minutes and make a healthy breakfast. As a reward, you’ll be provided with the energy to start your day off right.

Packing A Nutritious Lunch For Your Child

michele@gantrykids.com (Michele Kelber) — Sat, 14 Sep 2019 19:10:08 GMT

Recent research studies indicate that an average packed lunch isn’t as healthy as school lunch. A nutrition study conducted by Virginia Tech in 2012 concluded that brown-bag lunches had more sugar, desserts, and calories, and less milk, fruit, and veggies.

Preparing a Nutritious Lunch

Today we will give you some tips for making an easy and quick lunch which you kids would love to eat.

You should set aside some time on the weekend to prepare lunches for the week. Get busy mixing, chopping, spreading, something along those lines. You should incorporate this time in the time slot that you have dedicated to preparing family meals.
Get your kids involved in the process for it will be fun for them and you will have to do less.
For packing lunch for your kids every day, you should bento-style lunch boxes. These contain sections which don’t allow sides, snacks, and main dishes to touch each other. It is a sleek and smooth version of a modern lunchbox. You will be good to go if you prepare them ahead of time.
You should try to add at least three food groups in each lunch. The food groups are vegetables, whole grains, protein, dairy, and protein.
Keep some ready-to-go items on hand like yogurt, applesauce pouches, cheese, and bagged carrots.
A portion of your fridge should be dedicated to lunches. You should buy small containers of low-fat dips and a small container for storing ready-to-go items.

Packing the Lunch . To make lunch-packing easy and save time then you should have these essential items,

Ice packs.
Fun reusable napkins.
Reusable zip baggies.
Lightweight and reusable cutlery (which can be made of bamboo if you want to go environment-friendly).

Easy Lunch Ideas

Homemade Lunchables . Kids do love those prepackaged mini-meals, but there’s not much to love about the processed foods that are loaded with sodium and other preservatives. If your child asks for a prepackaged lunch, offer to make a homemade one of her very own, options can include: Low-sodium turkey, Cheese, Whole-wheat crackers, Cooked green beans (fresh or frozen), Apple slices, Nut or seed butter, Sliced cucumbers, yogurt and blueberries, Cubed cheese, pretzel sticks, carrot sticks, hummus, and hard-boiled egg.
Kabobs. You can turn sandwiches into kabobs for giving them a fun twist. Alternate low-fat cheese, turkey, and grapes on a popsicle stick. You can go all fancy with Caprese salad-style mozzarella cheese, cherry tomatoes, and basil leaves.
Pita pockets. You should try stuffing pita pockets with the favorite veggies of your kid. You can also spread a low-fat dip inside. If you want to make a healthy pita pocket pizza then dress the inside with turkey, veggies, ham, pizza sauce, and mozzarella cheese.
Deconstructed tacos. Have some leftovers from taco night? Don’t let them go to waste! All of your taco ingredients taste great cold, and your child will have fun putting them together all on his own.

Ground turkey or beef with taco seasoning
Shredded cheese
Tomatoes or salsa
Lettuce
Mini guacamole to-go cup

The Takeaway

Bad food choices in grade school can escalate into unhealthy eating habits by middle and high school that are hard to break. Packing the kids’ lunches for school means you know which nutritious foods they are eating.

Why It Is Important to Schedule Recess Before Lunch?

michele@gantrykids.com (Michele Kelber) — Thu, 05 Sep 2019 14:42:52 GMT

Research suggests that students should first play at recess and then eat lunch. This model has been adopted by some schools and they report that students drink more milk, eat more vegetables and fruits, are better behaved in the classroom and playground, and waste less food.

Simply put, students have worked up an appetite to eat all the major food groups and they feel like they have more time for eating lunch. Hence, it seems more reasonable to hold recess before lunch. Today we will share with you some tips which will help you in doing this.

Tips For Scheduling Recess Before Lunch

Do Your Research . You should research and discuss successful recess before lunch programs with the school administrators.
Educate The Staff. You should tell them about the benefits of having recess before lunch. You should have them make a commitment to adapt to recess before lunch at your school. They may show resistance but you can overcome this by reminding them of the overall goal of student wellness and improved learning & behavior.
Educate The Parents. You should tell them about the positive aspects of having lunch after recess. If you are planning to implement this schedule change mid-year then you should communicate to parents in advance so that they are informed about this.
Feedback. You should seek parent and teacher input regarding switching the schedule. You should discuss the benefits of such a program and the impact it may have both at home and in the classroom.
Create A Plan. You must have a clear plan for scheduling recess before lunch. You should gather further input from school staff including lunch monitors, teachers, and food service workers. You must ensure that they understand that the initial schedule can be revised.
Take Care Of The Hurdles . You should consider the possible hurdles which may arise. You should determine ways for rearranging the schedule so that recess is before lunch. This may sound simple but policy chance requires efficient communication and careful planning.
Inform The Students. You should tell them about recess before lunch. Consider posting flyers and making announcements in cafeteria and classrooms.
Be patient. Every new program requires some time for being successfully implemented especially if it affects scheduling.
Scheduling is often the biggest hurdle. Be flexible and creative with your planning. You should constantly remind everyone involved that the change and goals are for the best interest of the students.
Communicate early and often! It is important that you get parents and teachers on board as early as possible. You should inform them of the research and statistics on why recess before lunch is the best model. Continue to inform the parents and teachers throughout the process and after the schedule has been implemented.
Consider having a morning snack option. Students are more likely to be hungrier and thirstier with the change. So, you should compensate for that.
Include a hand-washing plan in the schedule. It is important for food safety that students should wash their hands. They must be compelled to wash their hands before eating especially during flu and cold season.

The Takeaway

Parents know firsthand that when children run around outside, participate in sports practice or a big game they build up an appetite. Schools have the flexibility and ability to offer recess before lunch, and those that do have a great opportunity to improve the health and wellbeing of their students.

Tips For Eating Healthy On A Budget

michele@gantrykids.com (Michele Kelber) — Thu, 05 Sep 2019 14:21:11 GMT

If you want to eat healthy on a budget then you needn't worry as it can be easily done. Healthy food has a reputation of being out of reach but despite that, no one should have to spend their entire paycheck on a cart of groceries. Today we are going to discuss with you some of the ways in which you can eat healthily and save money at the same time.

Tips For Eating Healthy On A Budget

Stock up on whole grains. Whole grains are inexpensive items which have nutritious benefits of various different types of meals. Foods like barley, oats, beans, rice, and lentils are loaded with protein and fiber. Hence these will keep you and your family healthy.
Diversify your meat. You need to diversify your meat intake and you need to stock up on meats which can be frozen for later use. Fish, skinless white meat chicken, and turkey are some of the healthiest animal protein. You must remember to add seasonings such as garlic, chili powder, or cumin to enhance the flavor of your meat.
Frequently try vegetarian meals. You should eat well balanced vegetarian meals on a more regular basis. Eggs, legumes, and beans are more economical than meat.
Don’t let anything go to waste. Research indicates that roughly 20-30% of food is wasted by an average household. You should consider repurposing leftovers and ensure that you always use your produce. Cooking vegetables on their way out in a “kitchen sink” meal, like soup, chili, or stir fry, is a great way to get the best value for your spent money.
The Low-Down on Organic. Often organic food is more expensive than the non-organic food. But that doesn't imply that you can't eat healthily. You should select certain organic items for buying, while others you can purchase conventional.
Eating Together. Sitting down at home to eat as a family with your kids costs less than going out. It also helps in creating healthy eating habits. It allows you to spend more quality time with each other and you can get the most out of this by involving your kids in food prep & cooking. When you have a family meal, everyone tends to slow down and as a result, you are more aware of what you are consuming. Your brain takes up to 20 minutes to register that you have eaten to your full. If you sit down to eat with cell phones away, the TV off, and you talking to your child about their day then you can cheat your brain. This allows your brain to communicate with your stomach that you have had enough to eat. This can help you to reduce overeating. You can also use this as an opportunity to model nutritious eating habits for your kids.
You Should Grow Your Own Way . One of the most cost-effective ways of growing your own food is to plant a home garden. Also, gardening is an amazing way to educate your kids about healthy habits. This will encourage your kids to eat healthily and this might be a new hobby for them.

The Takeaway

You don't have to break the bank to eat well. In fact, there are many ways to eat healthy even on a small and tight budget. Also, keep in mind that junk food costs you twice. The rewards for your overall health is worth it alone.

Why School Gardens Are Important

michele@gantrykids.com (Michele Kelber) — Sat, 17 Aug 2019 17:12:53 GMT

School gardens are getting popular and it is a good thing. School gardens are easy to start and they give kids hands-on learning about good nutrition and healthy food. School gardens can be integrated into other subjects like science, social studies, math, and science. They bring the community together and teach the kids about environmental stewardship. Above all, since kids grow their own food hence school gardens encourage them to be more willing to try new foods.

Starting a school garden

It requires some planning to start a school garden but your efforts will be well rewarded in terms of its benefits. Following are some of the steps which will help you get started.

Highlight the crossover with various academic subjects. Emphasize academic benefits along with nutrition benefits for obtaining the buy-in of school administrators.
Identify a location for the garden. If there isn’t space available or if you need to take a start-small approach, consider a container garden or tower garden. They’re easy to use, portable for summer months, and require very little maintenance.
Budget for resources. School gardens are very attractive to donors, so be sure to look for funding opportunities at local home improvement stores, your PTA/PTO and organizations like National Gardening Association and Action for Healthy Kids.
Recruit a small group of adult volunteers. For overseeing the gardening activities of students.
Let students participate. Allow them to take part in planning the garden and identifying what must be done to establish and maintain it, such as digging, weeding, watering and harvesting.
Assign activities to individuals or classes. For example, one class might be responsible for preparing the soil or ground, while another could be in charge of planting, and so on.
Work with lunchroom staff to incorporate the fruits from the garden into school meals. If your district or state has a policy against this, there are plenty of other ways to get kids consuming the fruits of their labor, like taste tests and after-school clubs.
Ensure that you have a plan taking care of the garden during summer vacations . You don’t want it to become overgrown and an eyesore by the time school starts up again!

Some other useful tips

It’s okay to start small. Devoting time to a container garden is a step in the right direction.
Promote, promote, promote! Take advantage of PTA meetings, staff meetings, back-to-school packets, morning announcements, and flyers.
Be Creative. Include ways to be physically active with planting, maintaining and harvesting the school garden.
Ensure participation. Make sure everyone involved is part of the harvesting so they can see the growing process from beginning to end.
Ensure engagement. Strive to ensure that students are engaging with the garden at least twice a month, either by being out in the garden or through garden-based lesson plans.
Reduce your burden. Garden to Cafeteria programs and Youth Farmers’ Markets make school gardening even more educational and sustainable. To help lighten your load, look for local resources in your areas, such as a Slow Food chapter, an urban gardening or farming association, or a university cooperative extension service.

The Takeaway

Simply put, gardens offer opportunities to teach students life skills such as learning to grow different types of food and even cooking them. The garden setting helps broaden the way teachers look at both curriculum and their students while providing a connection for the students to their school. It can also encourage students to try different foods and learn more about nutrition in the process.

Playgrounds All Play and All Fun

michele@gantrykids.com (Michele Kelber) — Thu, 08 Aug 2019 13:05:48 GMT

Play spaces and playgrounds should be safe for kids of all ages, inviting, conducive to a variety of activities. Yet schools are mostly built without enough or no budgeting for play spaces. With the passage of time, poorly built playgrounds tend to show their wear and tear.

Therefore, playgrounds should be built with the best possible material and equipment. On top of that, they need to be constantly upgraded, like new paint coating every couple of months, new basketball hoops, new nets, etc.

What playgrounds should be like?

Research indicates that children learn more when they play. It is also observed that the enhancement of cognitive abilities and development of key life skills is tied with how a kid is allowed to explore his/her curiosity and creativity. Playgrounds should provide a space where children feel safe and feel free to explore what they want. This will not only allow them to be more physically active but also nourish their mental capacity.

What you can do as a parent?

If you find out that the playground at your kid's school is not up to the mark then you have every right to be furious. By all means, feel free to reach out to other parents and schedule a meeting with the school's administration. You can also ask the district for more funds. If there are limited resources and the school cannot manage to hire professionals to build an amazing playground then there is still a lot that you can do. You should ask other parents and gather some volunteers for building the playground yourself.

How can we build an amazing playground?

Following are some of the tips which will help you get started;

Don't underestimate the effectiveness of elbow grease. Enlist as many volunteers as you can from the school community as well as local businesses.
See if your school or district allows shared use of the playground with the community outside of school hours. In exchange, see if the park district, a nearby church, a non-profit or a parent group will help fund the renovation.
Hit up a local home improvement store to donate paint or other supplies. Simply repainting and repairing the playground so all the equipment can be fully utilized can make an enormous difference.
Another good use of paint is painting games on the blacktop to allow for more structured play activities, such as four square, hopscotch, and basketball.
You might also consider building new benches or a garden bed for students to plant vegetables and herbs. These projects can be tackled by volunteers and are functional while also beautifying the space.
Make sure the play space provides access for kids with disabilities to enjoy as well.

What if we don't have enough time for all this?

If you have a tight schedule then you can simply send your kids to a facility which provides everything which a playground has to offer. Gantry Kids & Teens is an amazing fun place for your child to be active and grow. If you would like to inquire more than feel free to contact us.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids. Whether novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us here https://www.gantrykids.com/contact .

Group Exercise For Kids Makes A Difference

michele@gantrykids.com (Michele Kelber) — Thu, 25 Jul 2019 12:53:06 GMT

Children love to play, and it is through play they begin to master the basic fundamental skills required to participate in group activities and exercise. Fundamental movement skills provide a foundation for many physical activities including play, games, dance, outdoor recreation and sports. Having these skills is an essential part of enjoyable participation and a lifelong interest in an active lifestyle.

Put The Phone Down

One of the main benefits of participating in a group activity for children is learning how to become part of a team. Team work promotes problem solving to get to a common goal. For example, a group of children participating in an obstacle course relay race will automatically begin to assess the course and help each other finish the course in the fastest time possible.

Safety in Layers

Another positive aspect of group activity for children is the development of social skills. Children will be able to learn more about speech and how to use it to get what they want or need. Your child will learn more about mixing, compromising and sharing with others. From regular active participation in group activities, children will naturally learn when to back down and they will understand that not everything will go their own way. Equally as important, they will learn to assert themselves and ensure they receive their turn or get a go of the ball, whatever the case may be in the particular game involved.

Create A Family Water Safety Process

Just like adults, children also need regular exercise . Most children will need to spend at least one hour per day being physically active. Regular active participation in group activities will help your child:

Fell less stressed
Feel better about themselves
Improve concentration levels
Increase energy levels
Maintain a healthy weight
Build and keep healthy heart, bones, muscles and joints
Decrease the risk of developing health related problems/illnesses as they grow older
Sleep better a night
How to build and maintain friendships as they grow older

You Need More Than Flotation Devices

It is also important to consider the fun factor which group activities bring to children. When your child discovers their favorite group activity, that activity will quickly become a tent pole for which the rest of their week is built upon. As a parent, you will soon realize that this is the one activity they will not want to miss.

Where to start group exercise for your kids?

Tips for Keeping Kids Safe Near Water

michele@gantrykids.com (Michele Kelber) — Thu, 25 Jul 2019 12:44:00 GMT

Summer is here, which means that many families will be spending more time in, or around, water. Swimming is a fun way to stay cool during the summer months, and it requires some extra precautions. That’s why it’s important to make water safety for kids a big priority. Whether you’re spending time in the bathtub, pool, river, lake, or ocean, these five water safety tips will ensure it’s a fun and safe summer activity.

Put The Phone Down

You should never take your eyes off of a child when they are near open water. This can include bathtubs and toilets for little ones. If you’re attending a pool party, assign a parent or two to be a “water watcher.” Steer clear of alcohol and switch off every 15-30 minutes to ensure everyone can still mingle and have fun.

Safety in Layers

The American Academy of Pediatrics recommends creating a “layer” of protection for water in, or around, homes. For example, if you have a pool in your backyard, a safety fence is a great option to help keep your child safe. This added “layer” of protection can help keep your child safe and your mind at ease.

Create A Family Water Safety Process

Swimsuit? Check. Sunscreen? Check. Hat? Check. Toys? Double check! Children who have a pre-water routine or process may be less likely to jump into the pool on a whim.

You Need More Than Flotation Devices

Don’t rely on water flotation devices when your child is in or around water. While flotation devices can help keep your child above water, they can also pose a serious threat if there is a malfunction. It’s best to keep an eye on your child 100% of the time.

Have the skills necessary to respond in case of an emergency

Learn infant and child CPR! While it’s the last thing a parent wants to think of, having the right skills could save your child’s, or another child’s life.

If you're looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We're looking forward to working with you and your kids.

The benefits of after school exercise programs

michele@gantrykids.com (Michele Kelber) — Thu, 25 Jul 2019 12:34:55 GMT

A recent research study involving two dozen middle and elementary schools indicated that a supervised exercise program which lets your children run and play for an hour after school could make their lives healthier and happier. Such a program will also help to bridge the gap between the schedules and needs of parents and school officials. The study also indicates that the actual progress will also be dependent on how often children participate in such a program.

The health dilemma of today

For decades, physical activity among children in most developed countries has been on a steady decline. Renowned nutritionists and health educationists suggest that children and teenagers must engage in at least one hour of exercise and physical activity per day. However, most surveys suggest that only 20% of children and adolescents are that active and most of the rest barely exercise at all. On the other hand, according to the Centers for disease control and prevention, obesity rates among children who are even as young as 2 are at approximately 17%.

The proposed solutions

Most health experts have recommended that such interventions may be used which aid physical activity. Such interventions combine sports programs to the use of active video games. These allow children to exercise without surrendering their joysticks and screens.

However, most of such initiatives are very expensive, require advanced logistics, very time consuming and largely impractical.

How an after school exercise program is the best solution?

The best solution to this issue is to have a structured and supervised after school program which allows children to exercise by playing and moving the way they like. Such a program will help them in building healthy habits which allow them to be happier.

This is supported and strongly recommended by many research studies as well. At Massachusetts Institute of Technology, a research study was conducted on the effectiveness of after school programs. The study involved 38 children who were divided into 2 groups. The first group was subjected to a structured program which encouraged children to exercise by playing with each other and interactive obstacles. They were supervised by trained instructors at all time. This program was scheduled to take place after school hours and the transition was a seamless one. While the second group of children wasn’t subjected to such a program and they went on with their normal routine. The children from both of these groups were subjected to cognitive testing and brain imaging. The results showed that children who participated in the after school program showed a 6-7% increase in fitness level and more creative trends. While who didn't participate in such a program showed less than 1% increase in fitness level.

Where can I find an after school exercise program near me?

Gantry Kids and Teens offers an after school program which aims at giving kids a fun set of coach-led activities (and some focused homework time) while relieving parents of the need to make the after school pick-up. Feel free to contact us anytime if you would like to inquire about further details.

Why Kids Need Exercise?

michele@gantrykids.com (Michele Kelber) — Mon, 15 Jul 2019 14:40:51 GMT

Highly urbanized living, intense interaction with technology, staggering academic pressures, and numerous other factors contributed to historically low rates of physical activity in youth. Fitness educators, teachers, and above all parents must realize the importance of regular physical activity for kids. Support and awareness are more essential for this now than ever before because it has never before been as unsettling for kids’ health. Here are some of the reasons why kids need exercise.

1. It helps in fighting obesity

According to the Centers for Disease Control and Prevention, about one-third of American children ages 10 to 17 are overweight or obese. The reason is that kids aren’t getting enough time for exercise or necessary physical activity. At least 1 hour of exercise per day is necessary for a kid to maintain his/her health. Children who are active 60 minutes per day demonstrate lower rates of obesity.

2. It helps in academic excellence

Kids who do more exercise tend to get higher test scores in math and reading. It is proven by scientific research and is endorsed by numerous nutritionists. Hence, exercise is necessary if a kid is to show improved academic performance and get good grades. Regular physical activities also make kids depict better behavior in the classroom and towards other life as well.

3. It helps in physical and cognitive development

Physical and cognitive development are directly related and one is not possible without the other. This relationship is important throughout our adult life but it is most important in our young age. When kids tend to be active, their brain develops more and allows for more types of activity.

4. It helps in developing key life skills

Activities during playing which involve a higher degree of sensory input like touch, sight, sound, etc. help in developing a broad array of skills which help in performing key tasks throughout our adult life.

5. It helps in shaping healthy habits

Kids who engage in more physical activities tend to grow into healthier and more active adults. They tend to have healthy habits and a better physical condition throughout their adult life.

6. It helps in problem solving and creativity

Physical activity has been associated with increasing the size of brain structure and improving the number of neural connections. This tends to make kids creative and better at problem- solving.

7. It helps in improving their emotional response

Physical activities which require a high sense of balance and increased muscle coordination tend to improve the emotional response of kids.

8. It helps in fighting off depression and anxiety

Kids today show alarmingly high levels of depression and anxiety. However, kids who regularly participate in physical activities tend to show much lower symptoms of depression and anxiety.

9. It helps in boosting self-esteem and developing confidence

Kids who exercise frequently tend to have a higher sense of self-esteem and they tend to have a lot of confidence in themselves. These are things which will help them throughout the rest of their lives.

If you are looking for a place which provides a safe environment for your kids to engage in physical activities then you should consider acquiring the services of Gantry Kids & Teens . We provide an amazing and fun place for your child to be active and grow. If you want to get a free trial or contact us for further queries then feel free to do so anytime.