Prophet Muhammad sal Allaahu alayhi wasallam states, “The strong believer is better and more beloved to Allah than the weak believer, while there is good in both.” (Sahih Muslim)
Shaykh Al Islam Ibn Taymiyyah explains that the Prophet sal Allaahu alayhi wasallam here was talking about physical strength and having this allowed a Muslim to properly perform their prayers. A strong believer can strive harder for his or her deen, be a better worshipper, be successful at giving da’wah and spread Islam, not being overcome by laziness. And how can we obtain this physical strength best? It is through exercise.
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights.
But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or when playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. Kids who are active will:
- have stronger muscles and bones
- have a leaner body because exercise helps control body fat
- be less likely to become overweight
- decrease the risk of developing type 2 diabetes
- possibly lower blood pressure and blood cholesterol levels
- have a better outlook on life
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.
The Three Elements of Fitness
If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:
- run away from the kid who's "it" (endurance)
- cross the monkey bars (strength)
- bend down to tie their shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when kids regularly engage in aerobic activity. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for extended periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and kids. Examples of aerobic activities include:
- basketball
- bicycling
- ice-skating
- inline skating
- soccer
- swimming
- tennis
- walking
- jogging
- running
Improving strength doesn't have to mean lifting weights. Although some kids benefit from weightlifting, it should be done under the supervision of an experienced adult who works with them.
But most kids don't need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Kids also incorporate strength activities in their play when they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or do a cartwheel.
Raising Fit Kids
Combining regular physical activity with a healthy diet is the key to a healthy lifestyle.
Here are some tips for raising fit kids:
- Help your kids participate in a variety of age-appropriate activities.
- Establish a regular schedule for physical activity.
- Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
- Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
- Keep it fun, so you can count on your kids to come back for more.
Perhaps most importantly, physical activity develops children’s self-esteem and confidence. Their ability to overcome challenging situations improves and they simply enjoy a better, sunnier outlook on life. In addition, our adolescent children can develop further social skills such as leadership and empathy.
To parents and educators: Your efforts to encourage our children to exercise more and instill in them the wisdom of good nutrition and a healthy lifestyle will yield years of dividends in these young people’s lives. (…and the benefits mentioned are for adults too.)
To YOU CHILDREN: I wish you enjoyment of all your outdoor activities, your exercise, and your school! We are always with you!
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