Get Going Together:
Exercise Can Be a Family Affair

Recent surveys have found nearly half of Americans ages 12 to 21 aren’t physically active on a regular basis, and participation in all types of physical activity declines with age. Parental involvement can help get kids moving again.

An estimated one in five American children is overweight, according to the National Institutes of Health. Serving them more healthful meals and exercising as a family can improve their shortand long-term health.

“Parents can actively help their kids maintain a healthy weight by getting everyone up and out to exercise together,” says Kerstin Ilg, a physical therapist with the Salem Hospital Regional Rehabilitation Center. “Doing so can be fun, a great way to spend time together and help make the whole family healthier.”

Ilg adds, “Having a regular exercise routine is important to me and my husband. We find that we’re more successful—and our kids are more willing and motivated to participate—when we do our activities as a family.”

Being obese increases a child’s risk for several serious childhood medical problems, including diabetes, heart disease, sleep apnea and psychological disorders. In addition to health risks, studies have found overweight kids are at greater risk of becoming obese adults, with all the health problems associated with obesity lasting throughout their lives.

Excessive “screen time”—whether computer or TV—has been identified as a direct cause of obesity in children because it replaces physical activity, increases eating and reduces metabolism.

Like many parents today, Ilg finds that her kids would prefer to watch TV or play electronic games. According to her, “Limiting the amount of TV children watch, the number of video games they play or the amount of computer time they have is an important step parents can take to get their kids moving.”

Get ’em up Like adults, children should be physically active most, if not all, days of the week. Experts suggest at least 60 minutes of moderate physical activity daily for most children. Running, bicycling, jumping rope, dancing and playing basketball or soccer are good ways for them to be active.

Try these strategies to help your kids get a move on:

• Find out what your children like to do and make this a focus of your family activities. “Vary the activities and let your children take turns choosing what the family will do,” says Ilg.
• Don’t call it “exercise.” Instead, promote “playtime” and encourage activities that are fun and physical, such as hopscotch or jumping rope.
• Use family walks or bike rides as a time to do more than just exercise together. Talk about school and family issues.
• Relive your childhood by playing the games you loved as a kid. Play tag, Red Rover, hide-and-seek or any other fast-paced game.
• Plan outings that involve physical activity, such as going to a skating rink, zoo or miniature golf course.
• Turn chores into games. Try raking leaves and jumping in the piles. Have a water fight while washing the car. Pretend you’re digging for treasure while gardening.
• Invite neighborhood kids to play games that require more participants, such as capture the flag or kickball.
• Participate in community fitness events, such as charity walks or fun-runs.

The best way to help your children get more exercise is to join in.

“If the whole family makes the conscious decision to be active, they all share the exercise benefits, and, most importantly, they enjoy the time together,” says Ilg. “Being active as a family encourages children to choose an active lifestyle well into their adult years.”

Looking to make certain your kids are exercising safely? Check out our online medical encyclopedia. Visit www.salemhealth.org and find information under “Safety/Injury Prevention” in the “Pediatric Health Library” in “HealthSource.”