Childhood obesity has steadily risen in the past three decades. The rate of children ages 6 to 11 struggling with this issue has risen from 6.5 percent in 1980 to 19.6 percent in 2008, according to the National Center for Chronic Disease Prevention and Health Promotion. Inactivity is a major risk factor for obesity. Encouraging your child to adopt a healthy fitness program will burn calories and assist weight management.
Aerobic Activity for Kids
Children need more physical activity than adults. While adults need two hours and 30 minutes of physical activity weekly, children need 60 minutes of activity each day. Moderate activity, like walking the family dog or riding a bicycle, counts towards this requirement. However, children also need to do three sessions per week of vigorous activity, such as running or jogging.
Building Stronger Muscles
Children also need at least three sessions of strength training weekly, according to the Centers for Disease Control and Prevention. Include these sessions in your child's 60 minute daily sessions. Plan 20 to 30 minutes of the session towards strengthening the muscles during these sessions. Younger children can build stronger muscles through organized activities like gymnastics. Informal activities, like climbing the monkey bars at the park count as strength training, too.
For adolescents, talk to your child's doctor about a formal weight training program. She can either use resistance bands at home or her own body weight to build stronger muscles, for example.
Strengthening Bones
Daily aerobic sessions need to include activities that strengthen the bones and they should be done at least three days a week. Activities that strengthen the bones include running, jogging or jumping rope. Other activities that strengthen the bones include hiking, climbing stairs, dancing and playing tennis.
Tips to Stay Motivated
Keeping your child motivated to exercise is important for her health. Get the family involved and exercise together. For example, take an evening walk together daily. Or, plan a game of soccer in the backyard to encourage running and aerobic activity. Contact your local community center to learn about opportunities to play sports. These activities encourage physical activity and strength training, but they are also fun.
References
- American Academy of Family Physicians: Weight Issues in Children
- KidsHealth.org: Finding a Healthy Weight
- Centers for Disease Control and Prevention: Activity for Children
- Centers for Disease Control and Prevention: Childhood Obesity
- National Institute of Arthritis and Musculoskeletal and Skin Disease: Exercise for your Bone Health
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