With the statistics for overweight and obese children growing to alarming levels, it's important to establish a fitness and nutrition program for your kids. Since they're still forming habits they'll likely have as adults, it's never too soon to start. If you help your children establish a healthy lifestyle, they may continue these habits as adults. Combining exercise with a balanced diet also may reduce your children's risk of becoming overweight or obese.
Healthy Lifestyle
Help your child maintain a healthy weight through physical activity and quality nutrition. It will help you child build stronger bones and muscles, reduce body fat, and improve her self-esteem. Your child is more likely to develop greater strength and endurance, reduce her risk of injury, and increase her metabolism. The benefits of a healthy lifestyle may continue even when she's an adult. For instance, she'll face less risk of high blood pressure, type 2 diabetes and cholesterol.
Set an Example
The first and best way to establish proper habits in your children is to emulate them yourself. Parents who exercise regularly and demonstrate good nutritional choices have children who are more likely to follow the same pattern. Have patience as your child watches you. It may take time for him to adopt your lifestyle pattern. Take him on family outings that encourage healthy choices. For instance, go walking, biking or hiking together. Visit your local farmers' market so he can help you select fresh fruits and vegetables.
Physical Activity
Children ages 6 to 17 need at least an hour a day of moderate activity, according to MayoClinic.com. Encourage your child to ride her bike, dance or play such games as tag and basketball with her friends. Your child doesn't need to achieve her quota in one hour. For instance, she can play for 30 minutes in the morning and 30 minutes in the afternoon. Schedule time for free play activities. Children tend to burn more calories when left to their own devices, according to KidsHealth.org. Limit your child's periods of inactivity to less than two hours. Limit television, video games and computer time to less than two hours a day.
Nutrition
Provide your child with all-natural foods with limited preservatives and additives. Children should consume at least five to six servings of fruits and vegetables every day. Proper sources of carbohydrates include whole grain breads and pastas, legumes, and sweet potatoes. Provide plenty of opportunities for your child to consume quality sources of vitamin D and calcium through low-fat milk, yogurt and cheese. Keep portions sizes in check and limit your child's mindless snacking. Set established eating times during the day. Choose water instead of juices and electrolyte replacements. Water is the best way to rehydrate your child after playing.
Putting It All Together
It isn't difficult to create a healthy child who's physically active and eats nutritious meals--just work together as a family. Create a schedule for meals and exercise to help children develop healthy practices. Let your kids participate in the decision making for meals and weekend activities. Make choices throughout the day that require greater exertion. For example, take the stairs instead of the elevator and park far away from stores. Make living a healthy lifestyle fun so your child doesn't think of it as a chore.
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