Weight Management Information and Ideas

Physical Activity

Encouraging your child to exercise while you sit on the couch is not very effective. Rather it is important to be active with your child, make exercise a family priority. By scheduling this time together you can increase physical fitness, communicate openly, and make memories. Here are some guidelines to follow for fun family fitness time:

• Schedule regular times throughout the week for physical activity. The repetition of the schedule will make it easier to stick with exercising.
• Try a variety of activities including hikes, bike rides and ball games. Allow a different member of the family to choose the activity of the week. This will keep everyone interested and having fun.
• Join a club or sign up for a class (ex. martial arts or ballet) with your child.
• Choose activities that appeal to kids and adults.
• Help everyone find an activity that makes him or her feel successful. Not all events need to be competitive.
• Provide activities, like swimming or bowling, as special rewards rather than sweets.
• Buy equipment and toys that promote physical activity. Forget the video games and opt for a baseball and a glove, or a Frisbee.

Additional Exercise Guidelines

Like adults, it is important for kids to get a balance of cardiovascular, muscle strengthening, and flexibility exercise. Cardiovascular exercise includes walking, biking, and swimming. These activities should be done 3 times a week for 20-45 minutes. Muscle strengthening exercises will improve your child’s performance and protect them from injury. Body weight exercises like sit-ups, push-ups and tug of war are the best types. Finally, it is important for kids to perform regular stretching exercises, including every major muscle group, to maintain their flexibility.

Source: Blair Moreau, Exercise Physiologist, at Mercy H.E.A.R.T. Center