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How Can I Help My Child Be More Physically Active?

Tribune photo by VICTOR JUNCO

Set a great example by plan active family outings, like trips to the zoo or the playground.

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By RANI S. GEREIGE, MD

Tribune correspondent

Published: July 24, 2008

Many American children are becoming increasingly sedentary. Biking to the playground and playing kickball in the backyard have given way to watching television, playing video games, and spending hours online or chatting on the phone. The average American child spends about 24 hours a week watching TV. This, together with fewer hours of recess and physical education in schools, has contributed to a dramatic increase in childhood obesity and related medical complications such as high blood pressure, heart disease and diabetes.

The American Heart Association recommends that children and adolescents get at least 60 minutes of moderate to vigorous physical activity every day; these may be broken into three 20-minute increments. Childhood is the best time for parents to encourage a love of physical activity and help kids fit it into their daily routines. Studies have shown that only 2 percent of children who are inactive become active adults.

Here are some ways to help motivate your child to become more physically active:

Make exercise a family affair. Plan active family outings, like trips to the zoo or the playground, bike rides or playing ball together. Take long walks after dinner and set goals as a family for distance or time. It's a great way to spend time together, and including all family members prevents a child from feeling singled out.

Be a role model. Take the stairs instead of the elevator; choose a parking spot farther way and walk to your destination. Children who regularly see their parents enjoying sports and exercise are more likely to adopt an active lifestyle.

Choose the right activities for your child's age. If the activity is not challenging enough or too advanced, your child may become bored or frustrated. For example, having a 10-year-old throw and catch might not be challenging enough, or expecting a 4-year-old to play Frisbee well might not be reasonable for his or her skill level.

Make time and space for exercise. Set aside activity time each day to walk, jog, skate, cycle or swim. Designate areas in the home where children can be physically active.

Provide active chores, toys. Assign chores like washing the car, vacuuming, making the beds, walking the dog, or helping out in the garden to get your child moving. Give your child activity-oriented video games or dance videos.

Focus on fun. Play with younger children and teach them a skill, such as throwing, kicking or catching. Center your child's next birthday party around an activity such as backyard relay races, bowling or skating. Help your older child find a sport that he or she enjoys and fits his or her personality - whether it's an organized team sport like soccer, basketball or softball or a more individual sport like martial arts, swimming or skateboarding. Don't overemphasize athletic performance or winning - too much pressure may turn a child away from sports.

Turn off the tube. The American Academy of Pediatrics recommends no more than two hours of screen time each day (including TV, videos, and computers). Allow children to earn TV and video game privileges by accumulating so many minutes of physical activity. Remove the TV from your child's bedroom and keep the computer in family areas.

Keep it safe. Make sure children don't overdo physical activity (exercise should not hurt), play in safe settings, and wear protective equipment like helmets and padding if appropriate.

Incorporating physical activity into your child's routine will help set the foundation for a lifetime of fitness and good health.

Dr. Gereige is associate professor of pediatrics and director of the Primary Care Pediatric Sports Clinic at USF Health.

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