Help Kids Stay Active & Happy

Kids are missing their friends, teachers and social life. They hear the scary news broadcasts. They listen to adult conversations and can assume the gravity of the situation. Bottom line – they are anxious and experiencing stress at a high level whether they understand that or not. Just like their parents, they need a positive outlet to manage their emotions and to participate in things that make them feel good.

Many kids are stuck at home watching more TV and playing video games, which was a problem before COVID-19 surfaced. The temptation to sink into couch potato-land is a scary reality.

Stats to consider:

Children today are approximately 40% less active than they were 30 years ago

40% of children and teens are overweight enough to threaten their future health

40% of children already have at least one risk factor for heart disease and reduced fitness due to an inactive lifestyle

Children spend an average of 26 hours a week watching television and also spend 25-30 hours a week sitting behind a desk


The importance of physical strength, mental health, stress relief and maintaining a strong immune system are critical, now more than ever…..for adults and kids!


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Fitness pros can help keep our kids active during this outbreak and well into the future. Encourage your clients to adopt these goals or their kids:

Children should be involved in daily physical activity like walking or cycling around the neighborhood, performing household chores or running errands.

Go for a walk with your kids every day. Make it a ritual every morning or every night after dinner to walk your neighborhood and talk.

Throw a football or play a game of basketball with your kid.

Go to the Beach and enjoy some outdoor water activity.

Children should exercise three times a week for at least 20 minutes with activities that require moderate to vigorous levels of exertion, like brisk walking, stair-climbing, racquet sports, jogging, dance, swimming laps, hiking or cycling.

Plan a family hiking or biking outing – there are so many beautiful NW trails that are still accessible in our area.

Sign up for a virtual race together. WHY Racing events offers Free 5K and Kids Triathlon events that you can sign your kids up for. Create a training program for them so they have something positive to focus on. On race day, create a mock finish line and a post-event party to celebrate their accomplishment. Sign Up Here.

For most children, they can perform 15-20 minutes of resistance or strength training sessions twice a week using higher repetitions (25 reps) and lower resistance as long as there’s proper instruction and supervision.

Are you offering online virtual youth sports conditioning and PE classes? Include these types of classes in your virtual group training line up and spread the word to your clients.

Children should stretch on alternative days for 60 seconds each stretch.

Take a virtual yoga class together. Kids need to focus on deep breathing, meditation and stress relief too.

Involve children in deciding which activities to do.

Our kids need us to create the best scenario to help them thrive during these challenging times. If you can understand how many adults are struggling with depression and anxiety through all of this, you can only imagine the tole it’s taking on our kids.

Yours in health, fitness & business,
Sherri McMillan

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