The number of children struggling with obesity has tripled from just one generation ago, according to the Centers for Disease Control and Prevention. Weight gain occurs when a child consumes more calories than she needs daily. Daily exercise helps children maintain a healthy weight. Make exercise fun to keep your child motivated to get the activity she needs.
Aerobic Activity
Kids need at least 60 minutes of aerobic activity daily, according to the Centers for Disease Control and Prevention. However, getting daily cardio activity doesn't need to be boring for your child. Encourage your child to play games like capture the flag and tag. Or, you child can walk the family dog or take a bike ride. Another option is encouraging your child to join organized sports, such as soccer, baseball and basketball.
Muscle Strengthening
When a child builds muscle, his body continues to burn calories, even after the exercise session is over. This helps children maintain a healthy weight. Children need at least three sessions of muscle-strengthening activity weekly, the Centers for Disease Control and Prevention recommends. Muscle strengthening can be included in your child's 60 minutes of daily physical activity. Your child doesn't need a formal weight-training program. Make activity fun by encouraging her to participate in activities like gymnastics or playing on the monkey bars at the park.
Build Stronger Bones
A healthy child also needs activities that develop stronger bones. Select activities that put stress on your child's bones at least three days weekly. Examples include jumping rope and running. Incorporate these activities into the games you play to make it seem less like work and more like fun. Bone-strengthening activities can be included in the child's 60 minutes of daily activity.
Exercise as a Family
Make exercise a family affair to encourage your kids to exercise daily. Plan family bike rides, walking the dog or visiting your local community center for an open swim time. Get your children's input on their favorite activities and incorporate them into your daily schedule. Also, limit screen time, recommends MayoClinic.com. This will encourage children to get active, rather than participating in sedentary activities like television viewing or computer games.
References
- Palo Alto Medical Foundation: Teen Obesity
- MayoClinic.com; Teen Weight Loss: Healthy Habits Count; November 2009
- KidsHealth: Finding a Healthy Weight
- Centers for Disease Control and Prevention; Activity for Children; March 2011
- Centers for Disease Control and Prevention; Childhood Overweight and Obesity; June 2011
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