Last week we covered why aerobic exercise is important. Now you know why, let’s talk about how you find activities that your daughter enjoys. It is key to long-term consistency and making fitness a sustainable part of her life.

Why Consistency is Crucial:

• Long-term Heart Health: Regular physical activity, particularly cardiovascular exercise, is essential for building a strong foundation for lifelong heart health. Research indicates that staying active during childhood and adolescence lowers the risk of heart disease in later life.
• Developing Healthy Habits: Establishing healthy exercise habits early in life can have a profound impact on overall health and well-being. When girls learn to enjoy physical activity, they make it a regular part of their lives. They are more likely to maintain an active lifestyle throughout adulthood.
• Improved Physical and Mental Health: Consistent cardio activity provides numerous benefits beyond heart health. It includes improved mood, reduced stress levels, better sleep quality, and increased self-esteem.
• Addressing the Activity Gap: According to the US Report Card on Physical Activity for Children and Youth, only 20-28% of children ages 6-17 meet the recommended 60 minutes of physical activity per day. Additionally, girls are lower than boys by 5%. This highlights the importance of finding ways to encourage and support girls in staying active.

Exploring Different Cardio Activities:

• Running:
  • Benefits: Improves cardiovascular fitness, builds endurance, and strengthens bones.
  • Introduction: Start with form. Cover arm swing and foot strike for optimal striding and injury prevention. Begin short distances like walking/jogging intervals. A good rule of thumb is to work up to 20 minutes of continual running. Gradually increase the duration and intensity after reaching this milestone. Consider finding a girls running club, or make it a family affair and join her.
• Swimming:
  • Benefits: A low-impact activity that is easy on the joints, making it suitable for all fitness levels.
  • Introduction: Make sure your daughter can swim basic strokes and knows water safety. Find a local community pool to swim laps, or a swim team your daughter can join.
• Cycling:
  • Benefits: Improves cardiovascular fitness, builds lower body strength, and can be enjoyed outdoors.
  • Introduction: Start with neighborhood rides and gradually increase the distance and intensity. Explore local bike paths and parks. Go on family rides as an activity everyone can enjoy together.
• Dancing:
  • Benefits: A fun and engaging way to get the heart pumping, improving coordination and rhythm.
  • Introduction: Have a dance party at home. Find a dance online to learn. Explore different dance styles at your local dance studio.  
• Team Sports:
  • Benefits: Combines cardio with teamwork, sportsmanship, and social interaction.
  • Introduction: Find a girls youth league in your area for beginners and try soccer, basketball, volleyball, and lacrosse.

Making Cardio a Habit:

• Find Your Fit: Experiment with different activities to find something your daughter truly enjoys.
• Do NOT Make it a Chore or Punishment: Negative associations with cardio will not give you the results you want. They will produce the opposite. This approach may result in your daughter not being interested in participating in the future.
• Make it Fun & Social:
  • Have her ask a friend to join her. Or you join her!
  • Join a team or club.
  • Explore local parks and trails for outdoor activities.
  • Turn workouts into a family activity.
• Consistency is Key: Encourage your daughter to be consistent with her chosen activities. Cardio can feel challenging when not consistently done. Even short bursts of activity throughout the day can contribute to overall cardiovascular health.
  

Find activities that your daughter enjoys. Make fitness a fun and social experience. This approach can help her develop a lifelong love of movement and cultivate a strong foundation for heart health.