According to the U.S. National Library of Medicine, exercise helps kids feel less stressed, more self-confident and more alert during the day. The American Heart Association adds that kids who exercise have an easier time maintaining a healthy weight and enjoy reduced risks of high blood pressure, high cholesterol, diabetes and cancer. Weight loss comes down to burning more calories than you take in on a daily basis, so if you can get your child involved in more physical activity and monitor what he eats and drinks, you have a much greater chance of encouraging him to reach a healthy weight.
Aerobic Activity
One of the most effective ways to burn calories and encourage weight loss is to adopt a regular routine of aerobic activity. If your child isn't too keen on moving around, the Mayo Clinic recommends signing him or her up for a sports team that holds regular practices or establishing your own family aerobic routine with brisk daily walks or active outdoor games.
Strength Routine
According to KidsHealth.org, an exercise routine that focuses on strength training will help your child lose weight because muscle burns more calories at a resting heart rate than fat does. If your child is interested in building strength, supervise her in muscle-building activities such as lifting light weights, doing push-ups or sit-ups, doing a Pilates routine or stretching with a resistance band. Make sure you're familiar with all of the moves before your child tries them, and help her focus on keeping proper form rather than doing a lot of repetitions. Space out a few strength training sessions throughout the week, and encourage your child to supplement them with aerobic activities and stretching as well.
Flexibility Focus
Since many kids don't stretch their muscles properly before or after exercise, try encouraging your kids to pick up activities that focus on flexibility. An example of a well-rounded flexibility workout is several weekly sessions of gymnastics, yoga or Pilates supplemented with a daily walk, jog or active game of tag. Most flexibility activities will give kids the opportunity to build their strength and tone muscles as well.
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