Exercise and Youth: A Winning Combination

When I was a kid, I had the extraordinary experience of being a competitive gymnast. As a young child, I was always jumping and climbing all over my house. I guess my mom figured that gymnastics would be a perfect fit for me, so she enrolled me in after-school gymnastics classes. I did well, so when I was twelve, my dad bought the entire family memberships at the YMCA. This particular YMCA had a very strong gymnastics component which included a competitive state team. I tried out for that team and made it. I was ecstatic, but I had no idea how much my life was about to change. Little did I know that I would be in the gymnasium five to six times a week for practice. Little did I know that the last 45 minutes of each practice would consist of aggressive strength and endurance training. The training was hard and many times, excruciating. There were moments when I wanted to quit but something inside told me to keep going with it. My muscles were becoming defined. My strength and endurance had surpassed that of most of the other kids that I went to school with, including the "jocks" who started to give me that competitive glare. And most importantly, my self-confidence dramatically increased. Even after I stopped pursuing gymnastics on a competitive level, I still continued to train. I didn't want to lose all of the progress that I had made. And I really liked the way it made me feel. Before I had even realized it, I had developed a healthy lifestyle. I have been living that lifestyle ever since. Today, it no longer feels like work. It just feels like one of the many necessities of daily life, such as taking a shower or brushing your teeth. I share this experience with you not because I think my story is particularly special, but because it does exemplify the importance of creating healthy lifestyle habits at a young age.

I truly believe that encouraging children to exercise regularly and eat healthy is the key to finally putting a stop to the country's obesity epidemic. There are many ways to do this and this particular column will be focused more on exercise and training, although I reiterate the importance of healthy nutrition, because positive physical results are impossible without it. While public school systems do require physical education for all of its students, this is not always enough. When I was in school, I was often terrified to go to gym class because I could not throw or catch a ball to save my life. I know that I was not alone. There are many children who feel this way, and often times many of them are gay. While I do believe physical education classes are very important, I also believe that many young people would feel more comfortable in different environments. First of all, it is important for parents to find out what kinds of physical activities their children are interested in. For many of them, it will be sports such as baseball, basketball and football, and that is great. Participation in those kinds of sports teams is an invaluable tool for those kids. But what about the other kids? The ones who may not feel a connection or interest to those traditional sports? These are the children we need to focus on, because often times they are the ones that become sedentary.

What worked for me was getting away from traditional school sports programs and getting involved with other outside organizations. I was interested in gymnastics, but it was not taught in my school's physical education classes. The after school gymnastics programs that I was involved in was very elementary and short lived. I was lucky because I had a mother who was willing to help me seek out the right place where I would feel comfortable and not intimidated by others who did not share my same interest. Gymnastics just happened to be my interest, but for other young people it could be a dance class, a martial arts program, or a youth strength training program (they do exist).

However, there are many young people who are either already struggling with obesity or are unable to find to find the motivation to exercise. These are the children who may need extra help and specialized attention. Some of these kids may find the help they need in the form of group organizations or "camps" that specialize in helping children who struggle with their weight or motivation. Others may work better in a private one on one setting with a qualified fitness professional. Whatever the case may be, it is extremely important that these young people be encouraged to exercise and train regularly as well as maintain a healthy eating regimen.

I believe it is best for young people (just like adults) to adhere to a program that involves consistent strength and endurance training as well as aerobic conditioning. Many questions have been raised as to whether or not strength training is safe for children. I am here to tell you that it is. The risks associated with strength training are not greater than other sports and activities in which children regularly participate. However, the key is to provide qualified supervision, age-specific instruction and a safe training environment because, as in many sports, accidents can happen if children do not follow established training guidelines. Children should not use strength training equipment at home without supervision from a qualified professional.

Another common concern is that strength training can potentially stunt a child's growth. There is no current evidence to indicate a decrease in stature in children who regularly strength train in a supervised environment with qualified instruction. In all likelihood, participation in weight-bearing physical activities (including strength training) will have a favorable influence on growth at any stage of development but will not affect a child's genetic height potential.

Some parents also fear that their children will not have enough testosterone to experience strength gains. However, testosterone is not essential for achieving strength gains, as evidenced by women and elderly individuals who experience impressive gains in strength even though they have little testosterone. When compared on a relative or percent basis, training-induced strength gains in children are comparable to those in adolescents and adults.

Also, contrary to popular opinion, strength training is not just for young athletes, but rather for all children. While regular participation in a strength training program can enhance the performance of young athletes and reduce their risk of sports-related injuries, boys and girls of all abilities can benefit from strength training. For example, strength training can enhance the bone mineral density of girls, decreasing their risk of developing osteoporosis, and can spark an interest in physical activity in overweight children who tend to dislike prolonged periods of aerobic exercise.

In short, the time is now to start encouraging our youth to exercise and to eat healthy. When started at a young age, it becomes a healthy lifestyle habit that they will be able to take with them for the rest of their lives. I was one of those kids that felt alienated in gym class, but once I found the outlet that worked for me, there was no going back. I will always be grateful for that period of my life because it taught me the importance of hard work and commitment. I learned the tools to living a healthy lifestyle. Isn't that what all children deserve?

Thanks for reading. Be healthy!

Michael Elder has been working as a fitness professional in Chicago for the last fifteen years. He comes from a background in gymnastics and is certified as a personal trainer through the American Council on Exercise (ACE). He can be contacted directly through his website, www.MichaelElder.com.