Family fun: Start early with kids' fitness

• Starting fitness activities at a young age can lead to lifelong fitness habits.
• Start different sports at different ages.
• Let kids try a variety of activities.

Chances are our children are not going to become the next Serena Williams or Michael Phelps.

But they can grow up being physically fit. Doing so may help them develop lifetime fitness practices as well as better health habits, experts say.

One way to introduce fitness is through family sports activities, such as swimming, biking, tennis and hiking.

"The younger you can start, the better," said Danielle Manrique, child-life program manager and child-development specialist for John C. Lincoln Health Network. That way, they'll be used to being active and getting outdoors rather than playing video and computer games all day.

Start out with smaller activities that are short in duration, she said.

Make those activities fun, said Kerri O'Brien, chief operating officer of the Valley of the Sun YMCA. She suggests giving kids a taste of a variety of activities, then letting them choose the ones they would like to pursue as they get older.

Certain activities require more motor skills, endurance and development than others, and children develop at different rates, O'Brien said. Because of these factors, it may be difficult to determine the exact ages your children will be ready for sports activities, she said.

Here's a look at activities and what to typically expect from kids by age or development:

Swimming: Get kids in the pool as early as possible so they feel comfortable in the water, said Bob Hubbard, owner of Hubbard Family Swim School.

Babies as young as 6 months old can learn pool habits, he said. The school, which has three Valley locations, offers a parent-child class for families with kids 6 months to 15 months, where tykes learn how to float and swim to their parents.

From about age 15 months to 2 years, toddlers can learn to roll over and move through the water, Hubbard said. And children as young as 2 years can swim across the water.

Older children who haven't been exposed to swimming can catch up, O'Brien said.

Safety and getting kids used to being in the water are important at any age, she and Hubbard said.

To get kids used to water, "Let kids play. Don't ask them to perform. Have them get a ring out of the pool. Make it fun," Hubbard said.

Biking: "Bike-riding can start as early as age 3," said Deedee De La Mora, owner of De la Fit Integrated Fitness Center in Scottsdale. "Start with neighborhood rides and move on to parks." She suggests setting a destination goal, such as a playground or a friend's house, as an incentive and to maintain the child's attention.

The width of the bike tires can make a difference.

If a child has trouble with balance, use wider tires, O'Brien said, or training wheels if the child is willing. Parents should talk to their child about safety and balance and ensure that the child is wearing a helmet.

Younger children, even those 18 months old, can develop biking skills, O'Brien said. Start with a small vehicle, such as a Little Tikes car, that the kids have to move with their feet. This will help them learn how to steer, she said.

Jumping rope: Introduce jump-roping when kids reach about 4 years old, De la Mora recommends. Begin with 15-minute increments, and add 5 minutes every few days.

Tee-ball: Children can begin tee-ball as early as age 3, De La Mora said. The sport, like playing catch, teaches hand-eye coordination.

Tennis: Children as young as 5 can learn about racquet control and ball-tracking skills, said Gail Breece, office manager of the non-profit Arizona Tennis Association. They also can learn swing-through and follow-through techniques.

To get better at tennis, repetition is important: It helps to create muscle memory, Breece said. As they progress, children can learn skills such as types of swings. The association offers classes for kids, beginning at age 5, and adults at parks and schools around the Valley.

Children younger than 5 can develop arm power, useful in a variety of racquet sports, O'Brien said. Let kids swing a stick or Wiffle bat, making a game out of it.

"Let them make up the rules," she said.

Walking: You can take kids for a walk as soon as they can walk. Doing so will help with their balance, O'Brien said.

However, don't expect them to walk for long or very far. Take along a wagon or stroller or be prepared to carry them should they tire, Manrique said.

Once they are 2 or 3, kids can go for longer walks but parents would be smart to bring the wagon or stroller in case.

"Make it a game," O'Brien said. Have them run to the edge of the lawn to see who is the fastest or have them "run like a deer or hop like a bunny."

Hiking: Like walking, hiking requires help from Mom or Dad when children are young. You may have to hold their hand or carry them.

It's best to start out with short hikes and flat trails, De La Mora said.

Your first trip may be walking to the nearest rock and turning around, especially if the child is 2 or younger, O'Brien said.

As children get older, add distance and difficulty, she said. Be aware that kids will often use their hands for balance, she said.

"Children will gradually get conditioned for longer hikes," De La Mora said.

From about age 8, children can tell you what kind of hikes they would like to go on, O'Brien said.

They also tend to become more adventurous.

"Remind them that they need to stay on the trail" and not to bother the snakes, she said.

ON THE BEAT

Sue Doerfler covers real estate, homes, saving money and deals. Her favorite sports activity as a child was bike-riding.

How to reach her

sue.doerfler@arizonarepublic.com

Summer of the kid

Finding things to do to keep children happy, engaged and learning during summer can be a challenge. We can help with that.

All summer, we'll offer ideas once a week for trips to take, places to visit and other fun things to do.

Next up: Five family activities after sunset in Things to Do on Thursday, June 19.

Find lots more things to do at summer.azcentral.com.