Physical activity, exercise, and sedentary activity: what can my child do?

Since this week we are discussing the topic of exercise and activity for children and teens, let's start by asking (and then answering) some important and much-asked questions posed by parents...

Why limit TV, computer, and video game time? The current recommendation from the American Academy of Pediatrics is to limit TV and recreational computer time to 1-2 hours per day. In and of themselves, these activities do not appear to be harmful if chosen well. The problem lies in that the kids seem to be spending more time in front of the TV and playing video games than doing anything else. This can then contribute to your child being at risk for becoming overweight that could continue to childhood obesity.

How do sedentary activities contribute to childhood obesity? Extra calories not burned by 'just sitting there on the couch" are stored as fat. Children are also exposed to food advertising and studies have shown that these ads do affect their snack and food choices and consumption. And, finally, children are more likely to snack (on a full bag of chips or supersize soda) while sitting and watching TV.

What is a pedometer and why should we use this? In older children (usually 10 years and up), a good way to measure one's level of activity is for you and your child to use a pedometer -- a cool little gadget placed at your waistline that measures the number of steps taken per day, wearing it morning until night. The goal is 10,000 steps every day which is equivalent to about 5 miles (yes, you do also wear it while you exercise).

How can I help my child to be more active? Most important... YOU! And your example of maintaining an active lifestyle -- this is the most powerful teaching tool and motivator. Allow them to choose an activity that they enjoy. Limit TV and recreational computer time. Plan family activities that involve movement such as going to the zoo, the beach, hiking,a local park or museum. Assign active age-appropriate chores everyday such as making beds, taking out the garbage, washing the car, vacuuming, or gardening. Encourage after school play. Show them that exercise makes you feel good, improve their self esteem, and concentration at school leading to better grades and social life!

Picture by Cherry-Merry, PhotoXpress

For more info: AAP Physical Activity Information, my training zone - child and adolescent medical weight management specialists