Exercise

Did You Know?

Only a third of children stay active daily.
In the United States around a third of children are overweight or obese.
An overweight teen has a 70% larger chance of being overweight or suffering from obesity as compared to an adult.
Less than half the time children spend in physical education and sports at school that involve enough movement to be counted as physical activity
Screen time on computers, smartphones, and other devices takes up 7 hours of the average child or teen’s day.

Exercising doesn’t have to involve hitting the treadmill or lifting weights. You don’t even need a gym membership. Children get the most out of playing and being physically active with their friends. A lot of kids get their exercise from recess, gym class, and playing tag. Things like dance class and soccer practice also help. Parents should get their child interested in physical extracurricular activities from a young age- it’s a habit that can last long into their life.

Source Encourage Your Child to Be Physically Active (Copyright © 2003 American Academy of Pediatrics, Updated 10/2015)
Found at https://www.healthychildren.org/English/healthy-living/fitness/Pages/default.aspx

Effective ways to get started:

Talk with your child's doctor

Your child's doctor can help your child understand why physical activity is important. Your child's doctor can also suggest a sport or activity that is best for your child.

Find a fun activity

Help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will continue it. Get the entire family involved. It is a great way to spend time together.

Choose an activity that is developmentally appropriate

For example, a 7- or 8-year-old child is not ready for weight lifting or a 3-mile run, but soccer, bicycle riding, and swimming are all appropriate activities.

Plan ahead

Make sure your child has a convenient time and place to exercise.

Provide a safe environment

Make sure your child's equipment and chosen site for the sport or activity are safe. Make sure your child's clothing is comfortable and appropriate

Provide active toys

Young children especially need easy access to balls, jump ropes, and other active toys.

Be a role model

Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.

Play with your child

Help her learn a new sport.

Turn off the TV

Limit TV watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.

Make time for exercise

Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise.

Talk with your child's doctor

Ask your child’s doctor for advice. They can help you with useful information on the importance of fitness and nutrition, as well as giving you ideas for healthy sports and activities for your child.is important. Your child's doctor can also suggest a sport or activity that is best for your child.

Find a fun activity

Find a healthy activity they enjoy. Your child is much more likely to stick to a sport or physical activity if they enjoy doing it. You can even get the family involved to spend time together and encourage them.

Choose an activity that is developmentally appropriate

Choose appropriate activities. For instance, weight lifting

can negatively impact the development of a young child.

Things like swimming, soccer, and cycling are all safe and

healthy activities they can enjoy.

Plan ahead

This about the time you have and plan in advance. Ensure that your child has time and an appropriate place to exercise regularly

Provide a safe environment

Ensure your child's safety. as well as the safety of other children involved. Provide your child with safety equipment and comfortable clothing for the activities they take up

Provide active toys

Work to provide children with active play equipment. Things like jump ropes, balls, and trampolines can all encourage children to stay active in a fun way. Making fitness fun will encourage them to stick with it longer and get more out of it.

Let your child see you physically actve

Act as their role model. If your children see

you eating nutritious foods and staying active, they are much

more likely to follow suit.

Play with your child

Playing together as a family will promote a positive attitude towards keeping fit. Help your child learn a new sport.

Turn off the TV

.Limit TV time. Spending too much time using smartphones, computers, and watching TV can make children unhealthy.

The American Academy of Pediatrics recommends

only 1-2 hours of screen time. Encourage them to spend their free time on more physical pursuits.

Alllow time for exercise

Allow time for exercise. If children are bombarded with planned activities and homework assignments, they’ll have less time to be active. Schedule time for regular exercise to keep them fit. .

Be Sensible- Dont Overdo it.

Don’t overdo it. Starting a new physical routine can be tough on the body. Make sure your child doesn’t damage their body and suggest alternatives if their current sport or activity makes their body hurt. Keep an eye on their weight and talk to your pediatrician if it drops below an acceptable range or their exercise begins to interfere with their academic performance.

Exercise along with a balanced diet provides the foundation for a healthy, active life. This is even more important for children who are obese. One of the most important things parents can do is encourage healthy habits in their children early on in life. It is not too late to start. Ask your child's doctor about tools for healthy living today.