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continued:

Fitness for kids: Getting children off the couch

Establish a routine

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

Let your child 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 for use in a collage. If your child likes to climb, head for the nearest jungle gym. If your child likes to read, walk or bike to a local library for a book. Or simply turn on your child's favorite music and dance in the living room. Get creative as you search for activities your child enjoys.

Promote activity, not exercise

To keep your child 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 outside.
  • Put your child in charge. Let your child choose an 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. Offer activity-related equipment, games or outings as gifts and rewards — both for your child and others.

Remember, incorporating physical activity into your child's life does much more than promote a healthy weight. It sets the foundation for a lifetime of fitness and good mental and physical health.

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References
  1. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed Oct. 8, 2010.
  2. MyPyramid for kids. U.S. Department of Agriculture. http://teamnutrition.usda.gov/resources/mpk_tips.pdf. Accessed Oct. 8, 2010.
  3. Klish WJ. Definition; epidemiology; and etiology of obesity in children and adolescents. http://www.uptodate.com/home/index.html. Accessed Oct. 8, 2010.
  4. Lanningham-Foster L, et al. Energy expenditure of sedentary screen time compared with active screen time for children. Pediatrics. 2006;118:e1831.
  5. Hoecker JL (expert opinion). Mayo Clinic, Rochester, Minn. Nov. 9, 2010.
FL00030 Jan. 22, 2011

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