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American children spend too much time inside and on the couch, and it shows. The reason for this is subject for much debate. Are video games that much more fun than they were 20 years ago? Do parents' fears regarding children's safety and the desire to keep them within arm’s reach discourage an active lifestyle?
Is food to blame? Are children eating too much processed food at home and in school cafeterias? Meatloaf, spaghetti, and fried chicken were certainly on the menu 20 years ago both at home and at school, and many a meal was served on a plastic tray or out of a can. Regardless of the reason, American kids are fat.
A healthy diet will certainly help the situation, but there is something disconcerting about a 70-year-old counting calories. Children have remarkably fast metabolism. Watching their caloric intake should be the least of their concerns. In order for a child to lose weight, they need to get up and move.
Kids need to be active. They need to play sports and games. They need to ride their bikes and skateboard. They need to get some sun on their skin. If a child becomes active, the weight will melt off, and calories will not need to be counted.
Model Good Habits
The best way to get kids up and moving is to set a good example. If the first thing you do when you get home from work every day is lie down on the couch to take a nap, what do you think your children will do when they get home from schoo?. They will lie down on the couch and take a nap. However, if you go outside to shoot some hoops, the chances are that your child will want to tag along.
Kids want to play, and they especially want to play with you. If you are worried about your child’s safety, there is no reason you cannot blow the dust off your bike and go riding with them. A little exercise would do everyone some good.
Play with a Team
If you do not think that you can take the time to exercise with your children, sign them up for team sports. Children love to compete, and they like to win. Even if your child only practices with the team once a week and has a game on Saturday, they will inevitably go outside to practice on their own. No one wants to be a weak link on a team. Team sports will do wonders for a child’s overall mental health, self-esteem, and physical fitness.
Many parents are concerned about the expense of youth sports. Times are tight, and sports equipment is not cheap. Kids grow fast, and equipment rarely lasts through one season. However, secondhand sporting goods stores have bins of barely used equipment on sale all the time at great prices.
Encourage Personal Interests
Sports are just one option. There are many other great options like scouts, martial arts or nature clubs. The important thing is to teach your children how fun being active can be. Provide positive reinforcement. If your child expresses an interest in a physical activity, you should make sure to do your best to make it happen. If that means spending hours searching the Internet for discounts on boxing gloves or paintball markers, you should spend those hours. Your child will thank you. They might not thank you with words, but a big grin will say it all.
The author of this article is Holly Adams, who writes for Coupon Croc. Shop online with The Baby Catalogue discount codes and save on everything your kids need.
Parents sometimes complain that they do not have time to exercise because they are busy with their children. But 
exercising is fun and good for both children and adults. Why not do it together? Some exercise is not appropriate for children, but there are many activities that are. Here are some ideas to get started.
1. Work out with your stroller. For parents of babies and toddlers, baby joggers can be used as a workout tool. With a good running stroller, you can take you baby or toddler on a run.There are also classes available specifically for mothers (or fathers) who want to work out with their baby along in a stroller. You could also buy or rent a video that teaches stroller workouts if you would prefer not to take a class. These classes do not offer an exercise benefit for the child, but the baby will benefit from being out experiencing new things.
2. Go hiking. Hiking is a fun activity for all ages. For parents of babies, you can bring your baby along in a backpack carrier. Or use a stroller, if the terrain is smooth and flat. Young children can participate, but be sure to choose a fairly easy trail to minimize the risk of injury, and to be sure they will be able to keep up. It is essential to pack enough water and snacks, and stop for regular breaks. As an added bonus, you might encounter interesting new animals and plants, and your child might learn some new things along the way.
3. Go swimming. Swimming is an excellent way to exercise and is also appropriate for all age groups. Babies and young children will need constant supervision to keep them safe. Swimming lessons will teach children how to swim and how to practice proper water safety. Flotation devices can help keep children safe before they know how to swim well. There are also classes available for parents and babies that are great exercise for both parent and baby. Some pools offer water aerobics or other types of water exercise classes for adults. Taking one of these classes is great, but simply swimming on your own is also a great work out.
4. Take a mommy and me exercise class. Many fitness and yoga centers are starting to offer mommy and me classes, like mommy and me yoga, for mothers who want to work out with their children. These types of classes are a great way to bond with your child, and for both of you to learn some new ways to exercise and stay healthy.
5. Go to the park and play!If you usually sit and watch your child playing at the playground, use the time to get in a quick work out. You could do some sit ups on the grass while your child enjoys the slide. Or, join in! Climb the play structure and slide, push your child on the swing, or play tag. You might feel silly, but your child will love it. Have fun with it!
6. Try Geocaching. Geocaching is a fun activity where people find hidden boxes in parks and sign the logbook. Often toys and trinkets are traded from the box. Children love the hide and seek aspect of it, and by looking for geocaches in parks, you and you children can get in some great exercise. For more, visit Geocaching.com.
Be creative and you can find many ways to stay active and healthy along with your child. You will have the benefit of exercising and having your child right there with you, and your child will be learning about leading a healthy lifestyle from and early age.
Carleen Pruess Coulter is a runner and geocacher and is the owner and editor of RunGadget.com, a site that focuses on running gear reviews and race travel guides.
Here's a free Healthy Choices chart (girl or boy)! You can use this chart as a guide to create a lesson plan about healthy choices.
How to Use the Healthy Choices Chart
- Student writes his/her name on the chart.
- Color the chart.
- Write the date under the day.
- Use tally marks or check marks under each section throughout the day. (Use colored markers or pencils to make it more fun.)
- Check with your child's doctor regarding specific amounts under each category. Write the goal amount in the upper right hand corner of the first row of squares. The USDA may have specific recommended amounts listed under your child's age and weight on their website.
Sleep - Write the number of hours of sleep. (e.g. 9 hours)
Water - Make tally marks or checks for every glass of water.
Food Choices - Amounts of food under each category differ depending upon your child's age and weight. Please check with your child's doctor or the USDA guidelines for specific amounts.
Vitamins - If your child's doctor recommends vitamins, children put a check mark or tally mark in the box after they take their vitamins.
Exercise - Write the type of exercise and time spent exercising. One healthy goal could be to have at least 1 hour of exercise per day.
Brush Teeth - Put a check mark or tally mark each time teeth are brushed, morning and night. It's a good idea to brush right after eating sweets, too.
