Exercise Tips for Overweight Children

Obesity among children is becoming a pandemic across the globe. There are several factors that contribute to children being overweight but the most common one is due to the fact that kids are not as proactive as they used to be. Children these days tend to spend more time indoors watching hours of television, movies, and playing video games. Encouraging children to exercise, especially overweight children can take a lot of courage, perseverance, patience and determination. Raising awareness in promoting a healthy lifestyle for both children and adults alike has been brought up in light of the detrimental health issues we face. If these issues are not dealt with during the early stages of childhood obesity, serious medical consequences can ensue later on in their adult years.

The amount of exercise that a child needs per day varies on the child’s age and body type. For instance, a toddler should get an hour and a half of exercise a day--an hour of free play and half an hour of planned exercise. A preschooler should get two hours of exercise a day--an hour each of free play and planned exercise. School-age children should get at least an hour of exercise a day. The hour can be split into 15-minute chunks throughout the day. Hardening of the arteries can start during childhood in obese and inactive children. Regular exercise can help children reduce – and even reverse -- the risk of developing heart disease and diabetes. Exercise doesn’t have to entail going to the gym everyday and involve grueling intense workout routines.  Below are tips that can help sedentary children struggling with obesity discover the benefits and joys of physical activities.

Build Confidence

Studies show that kids who feel more confident about their ability to be physically active are more likely to exercise. Try boosting a child’s confidence and self esteem level by providing him/her with the inspiration and motivation to exercise. Introduce them to work-out techniques that are rigorous but fun. Inquire about their favorite activities and encourage them to pursue them. You can get involved as well and exercise with them too.

Take It Slowly

While health experts recommend that kids get 60 minutes of exercise a day that can be a lot for a kid who hasn't been active. "Start with just five to 10 minutes of play," says Laura Alderman, MEd, an exercise physiologist and wellness coach at Sanford Health in Fargo, N.D. "For example, throw a Frisbee or play volleyball for just a few minutes and then stop when the time is up. The idea is to show kids that moving can be fun and to leave them craving more." Avoid games that involve elimination such as dodge ball. "These kinds of games can make an overweight child feel self-conscious," says Epping. "And then the child sits out for the rest of the game and doesn't get any exercise."

Family Time

Getting the whole family involved will also make it less likely that your overweight child will feel singled out. Parents need to be role models and stress the value of healthy living to their children on a daily basis. A family activity that may be especially helpful for overweight kids is walking the family dog. "Walking a dog doesn't seem like exercise to kids, so it's especially good for overweight children who may otherwise shy away from being active," says Epping. "And walking with a dog can help increase social contact and provide a level of social support."

Limit TV Time

The American Academy of Pediatrics recommends that kids get no more than one to two hours of screen time a day, whether that's watching TV, surfing the Internet, or playing video games. But many children spend four or more hours each day in front of a screen. Encourage active alternatives to these passive pastimes, such as shooting hoops at the local playground, walking the dog, or a game of tag. To help keep temptation at bay, remove TVs from bedrooms and put the computer in a shared space where you can supervise. If you have teens, set guidelines about other sedentary pursuits like chatting on the phone or text messaging.

Think Outside The Box

Not every child is interested in organized sports such as soccer, baseball, basketball, and hockey.  Look for other activities your child will enjoy like dancing, rock climbing, swimming, or martial arts. And have patience; it may take some trial and error before your kid finds the right fit. Free play is usually a better exercise options for kids. Use your imagination or explore other possibilities. Activities can involve climbing a tree, going bike riding, skateboarding, rock climbing, or even swimming. Bringing small children to a local park routinely is a conducive way for them to exercise more. Take the staircase instead of using an elevator. Assuming that your friends live nearby, you can walk or roller-blade to their houses rather than having your parents drive you there.