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Health Tips for Kids 9 to 15 Years Old

Fitness for mind and body.

Four quick and healthful suggestions to get your 9 to 15 year old off to a great start every day.

Start your day with breakfast.

Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza!

Whole grain waffles with fruit for breakfast

Get Moving!

Health Tips for Kids 9 to 15 Years Old It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read, do homework or watch TV. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.

Go swinging!

Half an hour pumping your legs and flying higher on a swing burns more than 100 calories and works both the front and back of your thighs. And, if you push someone else, you also give your biceps a workout. It's fun, too!

Snack Smart

Snacks are a great way to refuel. Choose snacks from different food groups -- a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are okay for occasional snacking.

Work up a Sweat

Young man sweating Vigorous work-outs -- when you're breathing hard and sweating -- help your heart pump better, give you more energy and help you look and feel your best.

Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing. Follow-up with activities that help make you stronger such as push-ups or lifting weights.

Last... cool down with more stretching and deep breathing.

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Disclaimer: The material on this Web site is not intended to replace advice from your doctor or fitness professional. Please consult with your physician before beginning any fitness program or fat or weight reduction program. FitnessandFreebies.com takes no responsibility for individual results, or any claim made by a third party.