Almost 40 percent of children are overweight, and more than 16 percent are considered obese, according to the American Academy of Pediatrics. During the past 20 years, the prevalence of obesity has doubled among American children. It is important, therefore, that children learn how to incorporate physical activity into their daily schedules. That can set them up for a lifetime of healthful attitudes and behaviors related to fitness.
Find Out What Your Child Likes to Do
Sit down as a family and discuss alternatives for being active. Maybe your child enjoys hiking, walking on the beach or playing tag. Maybe your teen likes swimming or biking. Make it a point to set aside times during the week to encourage and enable him to participate in those activities. If your child is younger, you may want you to participate in the activity with him. This is healthy for both of you, so take advantage of this special time with your child.
Turn Off Sedentary Habits
In a world in which computers, cell phones and televisions often dominate the activities of children and adults, you may have difficulty breaking away from these predominantly sedentary activities. Put limits on the time your family spends in front of the television, on the cell phone and in front of the computer. Limit the television watching to specific shows, put a timer near the video game box. Turn your child on to physical activity by doing it together during family time that is designated for being active. Most importantly, set a good example for your children.
Encourage Physical Activity
You don't need to park your car in the spot closest to the store. Take a walk with your child. Instead of the elevator, take the stairs. Bike with your children instead of driving, if possible. Encourage physical activity by showing your child how she can do it in little ways every day. The website Healthy Children recommends 30 minutes of daily physical activity, including walking, biking, swimming or running.
Eat Healthily As a Family
Stick with lean proteins, foods high in fiber and whole grains. Select low-fat or nonfat dairy products and vegetable-based oils. Make sure snack options in the home include a lot of fruits and vegetables, and stay away from food that is high in sugar or simple carbohydrates. Eat together as a family a few times a week; a nutritious meal is an opportunity for you to be a positive role model and share a healthful experience with your child.
Read more: http://www.livestrong.com/article/294247-fitness-tips-for-kids/#ixzz1HScyVOT8
