Encouraging activity in children would have been a foreign concept in the 1980s. Children used to spend much of their time outside running, jumping and playing. It is estimated that before 1980, only about five to 10 percent of children were overweight. By the start of the 21st century it was estimated that 25 percent of kids were heavier than ideal weight. As of 2006, obesity is a serious health concern for children and adolescents. Data from NHANES surveys taken from 1976 to 1980 and 2003 to 2006 show that the prevalence of obesity between these two time periods has increased among all groups 2 to 19 years of age. A lack of physical activity has been pinpointed as one of the main reasons children are becoming overweight and obese. Kids today have more reasons to be sedentary than any previous generation due to technological advances. Encouraging exercise has become critically important for reversing the trend towards obesity. To establish healthy exercise routines in children, parents need to get involved.
Fitness as Fun
Step 1
Evaluate current lifestyle habits and determine where positive changes can be made. Incorporate activity into your daily routine, especially around children. Participate in activities with children and use this as an opportunity to exercise. Try new activities, such as dancing, tennis or ice skating. Bring children along on walks after work and take time to play.
Step 2
Motivate children to exercise by focusing on fun. Help them see changes in routine as ways to make their lives more fun, rather than as punishments. Create outdoor fun with swing sets, sandboxes and water sprinklers. Let kids use their imaginations by creating makeshift houses and tools out of cardboard, Styrofoam and other available items. Rearrange rooms inside to create "fun zones" or "imagination stations" when going outside isn't an option.
Step 3
Create an environment that encourages exercise. Have kids help with household chores or in the garden. Encourage them to stand, sing and dance along with their favorite television shows. Plan vacations centered on activities such as hiking, biking and swimming. Don't focus on eliminating negative behaviors such as watching television, but encourage healthy substitutions like playing basketball. Shift your thinking from negative and judgmental to positive and supportive.
Develop a Plan
Step 1
Create an exercise program that is appropriate based on age, weight, condition, health and personal interests. Take advantage of children's natural tendency toward short periods of vigorous movement. If you feel a formal exercise routine is necessary, allow children to pick the activities.
Step 2
Include both cardiovascular and strength building exercises. Examples of cardiovascular exercise include swimming, cycling and ice skating. Examples of strength exercises include climbing trees, skipping rope and martial arts.
Step 3
Recognize children for including exercise in their daily routines. Establish goals and set rules that will help achieve these objectives. Reward positive behavior with productive rewards such as jump ropes, skates and volleyballs. Monitor and cheer progress. If a child is involved in sports, encourage exercise by discussing improved performance.
Tips and Warnings
- Warm up beforehand to help prevent injuries and cool down afterward to help children relax after exercise.
- Avoid purchasing adult exercise equipment for the purpose of using it with children. This can give children the wrong idea about exercise and can result in injury. Focus on safety first. Clear areas of clutter and use appropriate apparel and equipment for activities.
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