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Fitness for kids: Getting your children off the couch

Establish a routine

Set aside time each day for physical activity. Get up early with your children to walk the dog or take a walk together after dinner. Start small, gradually adding new activities to the routine as you — and your children — become more fit.

Let your children set the pace

For many kids, organized sports are a great way to stay fit. But team sports or dance classes aren't the only options. If your child is artistically inclined, take a nature hike to collect leaves and rocks that your child can use to make a collage. If your child likes to climb, head for the nearest neighborhood jungle gym. If your child likes to read, walk or bike to the neighborhood library for a book. Or simply turn on your child's favorite music and dance in the living room.

"Every child is wired differently," Dr. Laskowski says. "We all have certain strengths and characteristics that influence our interests. The key is finding things that your children like to do."

Promote activity, not exercise

To keep your kids interested in fitness, make it fun.

  • Get in the game. Play catch, get the whole family involved in a game of tag or have a jump-rope contest. Try classic movement games such as Simon says or red light, green light. If you don't remember the rules, make up your own!
  • Try an activity party. For your child's next birthday, schedule a bowling party, take the kids to a climbing wall or set up relay races in the backyard.
  • Put your kids in charge. Let each child take a turn choosing the activity of the day or week. Batting cages, bowling and neighborhood play areas all count. What matters is that you're doing something active.
  • Give the gift of activity. Make gifts and rewards things like activity-related equipment, games or outings.

"Incorporating physical activity into your children's lives does much more than promote a healthy weight," Dr. Laskowski says. "It sets the foundation for a lifetime of fitness and good health."

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References
  1. Exercise (physical activity) and children. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4596. Accessed Nov. 14, 2008.
  2. MyPyramid for kids. U.S. Department of Agriculture. http://teamnutrition.usda.gov/resources/mpk_tips.pdf. Accessed Nov. 14, 2008.
  3. 2008 physical activity guidelines for Americans: Be active your way - A fact sheet for adults. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/pdf/fs_adult.pdf. Accessed Nov 13, 2008.
  4. 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Nov 13, 2008.
  5. Laskowki ER (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 13, 2008.
  6. Klish WJ. Definition; epidemiology; and etiology of obesity in children and adolescents. http://www.uptodate.com/home/index.html. Accessed Nov. 17, 2008.
  7. Lanningham-Foster L., et al. Energy expenditure of sedentary screen time compared with active screen time for children. Pediatrics. 2006;118:e1831.
  8. Parenting corner Q&A: TV and your family. American Academy of Pediatrics. http://www.aap.org/publiced/BR_TV.htm. Accessed Nov. 14, 2008.

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Jan. 24, 2009

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