Getting children into shape makes them happier and healthier. According to Oregon State University, children need about 30 minutes of exercise every day and an additional hour of playtime. Physically active children have stronger bones and larger muscles. They are less likely to develop serious health problems like diabetes, heart disease and cancer later in life. Exercise also helps children sleep better at night. The key to getting children into shape is to involve them in fun activities that require movement. This will help them develop a positive attitude towards exercise that will remain with them into adulthood.
Step 1
Set goals with your children. Ask your child what they would like to do for an activity. They don't have to know that they are getting exercise. Set specific goals like kicking around a soccer ball for 15 minutes. The University of Alabama suggests having your child write down their goals and then check them off after they are done. This not only serves as a reminder to stay active, it is also a way to instill a sense of pride and accomplishment in your child.
Step 2
Get the whole family involved. Combine your exercise with your child's exercise. According to the University of Alabama at Birmingham, if a parent is inactive, their child is more likely to be inactive. If you want your children to get into shape, set a good example. Combine family time with exercise time. Go for a walk or bike ride as a family.
Step 3
Teach your children to stretch. Clemson University says stretching is an important part of getting your child into shape since it increases flexibility and helps prevent injury. Simple exercises like situps, pullups, dancing and touching fingers to toes warm up the body and can have the same effect as stretching. They help keep a child's muscles firm and flexible.
Step 4
Get outside and play in the garden. Gardening is a fun way to get active with kids. They won't even know they are getting into shape if they are having fun with a shovel. Digging, pulling up roots and planting seeds all exercise the arms, legs and core. Growing your own fruits and vegetables can also encourage the children to eat healthier foods.
Step 5
Play sports that require a ball. Using a ball is a fun way to get your child to run. Soccer balls are especially good for preschoolers who lack sufficient hand to eye coordination required for other sports. Introducing your child to a sport involving a ball early in life can develop into a life long love for the sport. Top tier athletes at the high school, college and professional levels all started playing sports as children.
Step 6
Clean the house. Involving kids in every day household chores gets the housework done and gets them exercise. According to Oregon State University, most preschoolers actually enjoy helping pick up toys, sweeping, dusting and setting the table. Older children often require more encouragement. Play music to make the chores more fun.
Step 7
Turn off the television. According to Clemson University, the average 8- to 18-year old watches four hours of television per day. Clemson researchers say the risk of obesity increases by 25 percent every two hours your child watches television each day. Set a limit on television viewing time and stick to it.
