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Active? Yes!Getting the recommended 60 minutes of exercise

a day not only is good for your children’s health—

it also can reduce stress, increase energy, and boost

brainpower. Use these questions and answers to

help keep your kids active and healthy.

■Q I’d like my daughter to exercise more. How can I encour-age her to enjoy it?

■A Having company definitely makes working out more fun. Suggest taking walks together after dinner or doing workout

videos side by side. Exercis-ing with friends is also a great idea, since kids this age want to spend lots of time with friends

anyway. They could keep each other motivated by arranging regular times to bike or run together.

You might also brainstorm ways to pair your child’s interests with staying active. If she wants to help protect the environ-ment, have her join in park cleanup days. Or if she enjoys babysitting, she might play soccer or hockey with the little ones or work at a summer sports camp.

■Q What snacks should my son eat before and after workouts?

■A Carbohydrates plus protein are his best bet. Whole grains, fruits, and vegetables contain complex carbs, which break down in his body slowly, giving

him energy for his entire workout. And protein helps his muscles recover. Good combinations include a whole-wheat bagel with peanut butter, Greek yogurt and granola, whole-grain crackers and low-fat cream cheese, or almond butter on apple slices.

In addition to thinking about what to eat, your son should plan when and how much to eat. Since it takes time to digest food, he should snack 45 minutes to an hour before exercis-ing. Then, encourage him to have a healthy snack within 30 minutes of finishing his workout.

■Q How can I help my daughter prevent sports injuries?

■A Sprains, strains, and stress fractures are the most frequent sports injuries among kids, and they usually result from over-use. So it’s important for your daughter to take at least one rest day a week when she doesn’t practice or play games.

Strong and flexible muscles can help protect her against injury. She can build her core muscles with strength training and stretching. Also suggest cross-training, or working mus-

cles in different ways. If she is a vol-leyball player, for instance, she

might swim on off days. Note: If your youngster feels pain, she

needs to stop and tell her coach. A common mistake

young athletes make is to play through pain. But the longer she waits to take care of an injury, the more time she could be sidelined.

Active? Yes! Page 2

Editor’s Note: Teen Food & Fitness™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.

Resources for Educators, a division of CCH Incorporated ■ 128 N. Royal Avenue, Front Royal, VA 22630 ■ 540-636-4280© 2015 Resources for Educators, a division of CCH Incorporated

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■Q My son didn’t make the basketball team this year. How should he prepare for another try next season?

■A Not making the team is always tough. But practicing his skills—and boosting his confidence—can increase his chances of landing a spot. Encourage him to talk to the coach about why he was cut this year and what he should focus on to make himself a stronger candidate.

He could ask the coach or his PE teacher for ideas on spe-cific ball handling, ball passing, and running drills. The coach might also suggest that he take up running and do strength training to improve his fitness level. Then, your child could sign up for basketball clinics, play pickup games with friends, or shoot hoops in his spare time. That way, he can stay in shape while he practices with other teens.

■Q How can I make sure my daughter stays hydrated when she works out?

■A Water is your child’s best choice for workout time or any time. Have her keep a water bottle on hand and drink before, during, and after exercise. Encourage her to drink enough so that she never feels thirsty—once she’s thirsty, she’s actually already a little dehydrated.

Let her know that sports drinks aren’t necessary unless she works out vigorously for more than an hour or if it’s extremely hot. In those cases, sports beverages are helpful for replacing nutrients lost through sweat. If she does buy sports drinks, have her compare labels and choose brands with less sugar.

■Q My teenage son doesn’t want to play team sports, but he would still like to do an extracurricular activity and stay in shape. Any ideas?

■A Yes! There are plenty of options for kids who don’t want to play team sports. And organized activities are great for keeping kids motivated and helping them be social. The key is finding the right fit for your son.

Have him check at school to find out what active clubs are available. There might be skateboarding, outdoor adventure, scuba diving, or yoga. Or he could try a class through your local community center or parks and recreation department. Choices might include rock climbing, martial arts, fencing, and hip-hop dancing. With all of the possibilities, your child is sure to find an activity he’ll enjoy.

■Q My daughter is competitive and gets really upset when her team loses. How can I help her deal with the pressure of competing?

■A When you discuss her games, try to take the focus off winning or losing. Instead, help your daughter think about what she did well that day, what she’s proud of, and how much she enjoys her sport.

If she does get upset after a loss, give her a little time to process it, and talk about it when she’s ready. Ask what she could do differently next time and what she plans to work on during practice.

Tell her that you understand how she feels and recognize that it was a tough loss. Then, move on. With you helping her through this, she’ll learn to bounce back not only from sports losses, but from other disappoint-ments in life as well.