Between school and homework and the temptations of televison and computer time, children may not get all the exercise they need each day. But with as many as 16 percent of children between the ages of 2 and 19 being overweight, according to 2009 figures from the University of Colorado Extension, finding ways to exercise every day is more important than ever. Regular exercise helps reduce children's risk of being overweight now and in the future and improves overall health.
Recommendations
The Centers for Disease Control and Prevention recommends children get at least an hour of exercise daily. This includes time spent in physical education classes and in organized sports as well as playing at home, riding bikes, doing chores or any physical activity. The hour means time actually moving, not getting ready to play or watching on the sidelines.
Type of Exercise
You need a variety of different exercises for good health. Aerobic exercise such as running and riding bicycles helps build stamina and promotes heart health. Weight-bearing exercise like gymnastics or jumping rope keeps your bones strong. Climbing, dancing and swimming help you stay flexible.
Intensity
The CDC recommends that at least three days a week you should exercise at a vigorous level, while the rest of the week your hour of exercise can be of moderate intensity. Vigorous activity makes your heart beat faster and you'll breathe hard, such as when running or racing on a bicycle. Moderate activity includes things like walking or doing chores.
Age Appropriate
The hour of physical activity your child engages in should be appropriate to his age. While a high schooler might lift weights in a gym or attend an aerobics class, an elementary school age child could get her hour of exercise playing on the playground.
Finding Time To Exercise
One way to promote more exercise in children is to exercise as a family. Put up a basketball hoop in the driveway, and play basketball with your child when you get home from work. Or play catch in the backyard. Put on music and dance. Go for a walk or a hike as a family. Ride bicycles together. This gives you bonding time with your child, promotes good habits and helps you both be healthier.
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