You should be able to carry your own weight as no one else will- 15 push ups, 5 pull ups and 10 dips are enough.
if you can run 5 k in under 30 mins you should be able to get away from any danger provided you get an early warning.
being able to carry basic supplies in a backpack over 13 miles in 3 hours will be very advantageous to long term survival.
for swimming - survival swimming is the easiest to learn and achieve long distance capability in a short time .
for self defence - you need to know krav maga- the basics 2 or 3 types of punches, kicks and chokes and also how to get yourself out of a hold--- the best videos I have seen are
now the other issue is - how soon can children start training?
well, my children have been doing 5 k races ad 8-10 k treks since they were 5.
Now that they are 7 and 8 they have started winning in the under 11 category.
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