Lack of exercise and unhealthy eating habits that children learn when they are young can lead to adult obesity and health problems. Changing these habits starts in the home with proper nutrition and daily movement for the entire family. Cutting out processed foods, eating more fresh foods and limiting sedentary activities such as TV, computers and video games can help your child to maintain a healthy weight and gain self-confidence, notes the Mayo Clinic. Always check with your child's doctor prior to beginning any weight loss or exercises program.
Begin Small
Children respond best to consistency, so it is best to begin changing their daily eating and exercise patterns slowly. Pick two things a week to change in diet and exercise and gradually build up to better nutrition and movement. Switching water for sugary drinks and a piece of fruit in place of cookies, pastries or candy is a simple switch that is not overwhelming. Turning off the TV for 30 minutes to play catch, follow the leader or jump-rope with your child will help them add exercise to their day and creates time for bonding. Making these gradual changes a game will help your children be a part of the solution, empowering them to come up with solutions for better food choices and exercise on their own. Ask them to pick which foods to switch or to create a movement game for the entire family to play.
Make Movement Fun
Children need a minimum of 60 minutes of cardiovascular, muscle and bone strengthening movement a day, according to the CDC. This movement is usually split up into small periods throughout the day, and natural play takes care of much of it. To help ensure that your child gets enough exercise do some daily movement with them. Playing Simon-says, follow-the-leader or dance-dance for 15 to 30 minutes are all fun ways to incorporate physical fitness into your child's day. If your child has a hard time breaking away from video games, try a movement video game. All gaming systems now offer some form of movement games, Dance-Dance Revolution, WII Fit, WII Sports and other games are a fun way to get the whole family moving.
Lead By Example
Make eating healthy and exercising a family affair. Avoid processed, fast and refined foods and foods that are nutrient poor, high in calories and saturated fats. Instead, opt for fresh fruits and vegetables, lean proteins such as fish, turkey, chicken and lean beef, complex carbohydrates, such as whole grains and essential fatty acids found in olive oil, avocados, fish, nuts and seeds. Choosing water over sugary drinks cuts down on calories and hydrates the body for proper growth and function. The American Heart Association recommends watching serving sizes; it is important for children to stay within a healthy calorie limit. Talk to your child's doctor about the amount of calories your child should be consuming.
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