Exercise

Note: Please remember to consult with your child’s pediatrician to insure that your child can safely participate in any physical activity.

Also make sure that the activity is safe and well supervised and that children are protected from dehydration and heat or other injuries.

Physical Activity

Physical activity is the other half of the equation for controlling weight, and research has shown that regular exercise improves a child's academic performance and sense of well being.

Including physical activity as a regular part of your life is one of the most important things you can do to improve your level of health and make you fit. What do you do for your body? Do you get enough physical activity? Each day, young people are encouraged to do about 60 minutes of moderate physical activity, like walking or riding a bike. At least three times a week, challenge yourself to 20 minutes of more intense activities, like jogging or step aerobics. Try to make every day an active day. Avoid long periods of time when you are completely inactive. Choose activities that you like to do. If you pick a sport or exercise program that you think is boring in the beginning, you might have a hard time staying with it. Here are some ideas of ways to get physical:

Take to your feet. Put your feet to the pavement and start walking. Your body will thank you for it. Plus, it cuts down on the air pollution of a car.
Try inline skating. This is a fun way to get your heart moving, while spending time with friends outdoors. Don't forget to wear protective gear (helmet and knee, wrist, and elbow pads).
Jump rope. Try Double Dutch for an extra challenge. Count how many times you can jump before stopping.
Take the stairs. Forget the elevator. By simply taking the stairs every chance you can, you'll get a workout without even thinking about it.
Walk the dog. Whether you get paid or volunteer, dog walking is a fun, furry way to be physically active.
Turn up the music. Shake, rattle, and roll to your favorite tunes. It doesn't matter how you dance as long as you move to the groove.
Bike there. Bikes go wherever you take them. Grab some friends and take a ride. Be sure to wear a helmet.
Earn extra cash. That's right, make money while you move. Try mowing the lawn, weeding the garden, shoveling the snow, and cleaning the garage.
Babysit. It may sound silly, but keeping up with a toddler is quite a workout. They move fast!
Lap it up. Swimming, diving, even water polo are all great activities and a real splash to do with friends.
Play one-on-one basketball. Talk about a total body workout! First player to 21 wins.
Can you think of any others?

Source: US Department of Health and Human Services

Links

Keeping Kids Active: Ideas for Parents

The Mayo Clinic

http://www.mayoclinic.com/health/fitness/FL00030/FORCESSL=false&

Kids and Exercise

Nemours Foundation

http://kidshealth.org/parent/nutrition_fit/fitness/exercise.html

The President’s Council on Physical Fitness and Sports

http://fitness.gov/

Exercise (Physical Activity) and Children

American Heart Association

http://www.americanheart.org/presenter.jhtml?identifier=4596

Centers for Disease Control and Prevention

http://www.cdc.gov/healthyyouth/physicalactivity/facts.htm