Kids and workout | 5709 Woodway Dr c, Houston, TX 77057

Kids & Working Out

Houston certified nutritionist, Hakeem Akbar Empower Fitness Lab 5709 Woodway Dr. C.Ask Akbar

Late last week one of my members asked me about here 14 yr. old son working out.

She asked me what should he do and what he shouldn’t do. Now if you know me you know that it’s never too early to workout but when I say workout I’m not just talking about weightlifting.

Resistance training can come in the form of pushing a heavy box every day or carrying a heavy backpack.

All too often we think working out means lifting weights.  We can implement different types of cardiovascular training for younger individuals as well.

So, there are many ways we can work out a child without it being detrimental to their growth or development. One of the biggest problems we’re seeing in our society today is the level of obesity rising in the children and adolescents.

Numerous studies have concluded that the numbers are alarming and we shouldn’t take this lightly. As always, I like to provide you with some research that supports my view on specific topics.

Here is great article read that provides some insight into how serious the situation is.

“This study, entitled “Cardiometabolic Risks and Severity of Obesity in Children and Young Adults,” enrolled almost 9,000 children and adolescents ages 3–19 who were either overweight or obese (severely overweight). Doctors tested these young people for high blood pressure and cholesterol, diabetes, and other important risk factors for heart disease. On average, the most severely obese children and teens had higher blood pressures, worse cholesterol profiles, and higher blood sugar levels than those who were just overweight.

This association was true even when considering race, ethnicity, gender, and age. This was a cross-sectional study, meaning that it did not follow patients forward in time to see what happened to them. Rather, it examined each patient “in the moment” and identified factors that doctors believe affect the risk for future heart disease. So, based on the information in this study, we can’t tell which of these young people eventually went on to develop heart disease.

However, we do know that, for adults, controlling blood pressure, cholesterol, and blood sugar are critical to preventing heart disease. It is reasonable to infer that this would also hold true for children. Most the study volunteers were ages 12–19.

So, it also seems reasonable to conclude that the more severely obese a teenager is, the greater the likelihood that he or she will go on to develop heart disease. The study also found that the boys and young men tended to have more concerning test results, raising the concern that childhood obesity might be particularly hazardous for them.

This study is incredibly important because it supports what pediatricians have feared for many years now, ever since we noticed rising rates of obesity among our younger patients: if we don’t find ways to help our kids achieve and maintain a healthy weight, we are going to see them become adults who suffer from heart disease at higher rates and at younger ages than ever before. (

The alarming numbers of this study should make us as parents realize the grand impact this can have on our children and affect them when they become adults.

Ultimately, we must form these good habits when they’re young and they will lay the foundation for them to build upon as they get older.

I like to implement what I call the S.E.E.K Program. A program I created which will be implemented at Empower Fitness Lab. S.E.E.K stands for Strength Exercises Empowering Kids.

The purpose of this program is to use strength exercises as a way to not only strengthen their body but their mind and soul. When your body and energy levels start to change, there is a different level of confidence that arises.

Anyone can implement their own kind of S.E.E.K program and if you need any help don’t hesitate to contact me at or as always, leave a comment on the blog!


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