Diet plans aren't the only important lifestyle change when children are losing weight. Children need a well-balanced diet in conjunction with regular activity. Exercise helps your child maintain a healthy weight, builds stronger bones and burns more calories daily. Encouraging regular activity also teaches your child the importance of a healthy lifestyle.
Plan Aerobic Activity
Your child needs regular aerobic activity to drop pounds and maintain a healthy weight. The Centers for Disease Control and Prevention recommends that children get a minimum of 60 minutes of activity daily. Activity doesn't need to be formal or organized. Riding a bike, rollerblading or playing at the local park count as activity. Include vigorous activity three times a week. Vigorous activity includes more intense activities, like running.
Focus on Strengthening the Muscles
Your child's exercise plan needs to include about three sessions of muscle strengthening, according to the CDC. Muscle strengthening doesn't just burn calories when your child is working out. She will continue to burn calories the rest of the day, after her workout session has ended. Talk with your child's pediatrician about an appropriate muscle strengthening plan. For younger children, playing on the jungle gym at the park or climbing strengthens muscles. Older kids and adolescents might be able to use body weight, like pull-ups and leg squats to build stronger muscles. Organized activities, like gymnastics, are another option.
Building Stronger Bones
An exercise plan also needs to focus on building stronger bones. Some aerobic activities also strengthen the bones, like jumping rope and running. Combine bone strengthening activities with your child's aerobic sessions three times a week. For example, take turns jumping rope with your child or have a race outdoors to see who is fastest. Make activities fun to ensure exercise is positive and doesn't seem like a chore.
Tips to Encourage Regular Exercise
If you want your child to get active, limit television viewing time, recommends the American Academy of Family Physicians. Suggest playing games outdoors instead. For example, playing a game of soccer or baseball is fun and promotes increased physical activity.
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