Kids need exercise to help them grow strong, healthy and happy. Physical activity promotes strong bones and builds muscle. With the advent of computers in most homes, video games, cell phone texting and a huge variety of cable television channels, it is understandable why many children do not get enough exercise. Parents must lead the way in introducing more physical activities for their kids and encouraging them to stay fit.
Step 1
Model the fit lifestyle for your kids. Children want to be like their parents, whether they admit to it or not, so when they see you biking, taking walks or runs and engaging in sporting activities, they are more likely to participate as well.
Step 2
Make exercising fun for your kids. Invite the neighborhood kids over for games of kickball, soccer or badminton. Give out small prizes for efforts, and pass out cups of water to keep them all hydrated. Your children will love having parents who promote physical games for them and their friends.
Step 3
Provide equipment children are likely to play with and thereby get exercise. Pogo sticks, scooters, balls, skateboards, bicycles and basketball hoops make great gifts and will encourage your child to go outside and play rather than sit in front of the television or computer.
Step 4
Let your children pick a formal sport or activity to participate in each season. Do not insist they play a particular sport since this may discourage them, but allow them to choose among many choices such as swimming, tennis, baseball, dance or hockey. When they find an activity they are passionate about, getting enough exercise will no longer be an issue.
Step 5
Insist your child warm up before strenuous physical exercise and cool down following the exercise. Injuries can easily occur when proper warm-ups and cool-downs are not performed. Five minutes of light exertion and stretching before and after an activity is generally sufficient.
Step 6
Guide your child in building up physical endurance and strength gradually. A child who has been mostly sedentary should not immediately be expected to participate in a solid hour of physical exertion without becoming exhausted and overwhelmed. Start slow and break up physical activity into 15 minutes sessions until the child's fitness improves.
Tips and Warnings
- Set daily limits regarding the amount of time your child can spend using electronic equipment to help him break the sedentary lifestyle habit.
- Ensure your child drinks water before, during and after exercise.
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