Encouraging your kids to play, exercise, be healthy

Children are growing mammals, and like all mammals, they need to move. Just watch a baby or a toddler. Pay attention to how much they move and then try to exactly mimic those movements yourself. Even if you could match their flexibility and stamina, you'd most likely wear out within a minute or two. But they keep going, burning more calories-per-pound as part of their normal day than some adults manage to burn in a whole week. This is normal, healthy behavior for children.

However, as children mature, many quit burning so many calories. They quit using their bodies and turn to TV, computers and passive lifestyles. They become sedentary and averse to sweat. And this change is partially responsible for childhood obesity.

A healthy diet is only half of the equation to control childhood obesity. At least 60 minutes of vigorous physical activity every single day is recommended for all children's best health. And just like the recommendations for adults, it's best to combine aerobics with both muscle- and bone-strengthening activities.

It used to be easier to let kids take care of these activity needs naturally. Going outside with friends, playing tag and climbing trees took up more of a child's day than TV and Facebook. But today, parents might have to be more proactive and structured when it comes to caring for this aspect of their child's health.

You can shape your child's health and physical activities by making a few changes in your family's lifestyle -- changes that will probably make you feel healthier, too. Here are a few suggestions:

Set a positive example by leading an active lifestyle yourself. Avoid confining your child to her stroller while you walk or run your miles. If your child can walk and run, too, share the joy of exercise, even if it slows you down for parts of your own workout.

Make physical activity a regular part of your family's daily routine by taking family walks or playing active games together. Play with your kids, and perhaps relive a fond memory of your own youth.

Teach your child to use physical activity as a mood-enhancing tool. All too often children learn to address emotional discomfort such as frustration, sadness or anger with food. Teach them the more effective intervention of vigorous physical exercise. Allow them to learn, at an early age, that using their bodies can make their minds and hearts feel better.

Take your children to places where they can be active, such as public parks, beach trails or sports fields.

Make physical activity fun. Fun activities can be anything your child enjoys, either structured or unstructured. Consider team sports, individual sports or activities like walking, running, skating, bicycling or swimming.

Instead of watching TV or playing on the computer after dinner, encourage your child to find fun activities to do on their own or with friends and family, such as walking, playing tag or riding bikes.

Support the physical activities in which your child participates and encourage them to be interested in new ones. Try not to let your fear of your child being injured get in the way of their healthy growing needs.

Remember safety! Always provide protective equipment such as helmets, wrist pads or knee pads, and make sure that your child's activities are age-appropriate. While Kinder Gym may be appropriate muscle-strength exercise for a toddler, structured weight training is better for an adolescent.

Increasing the physical activity of our children will certainly help them avoid obesity and the health problems associated with being overweight. As parents we are responsible for guiding our children's health habits and lifetime coping skills, so encourage choices that lead to a sense of well-being and strength. These investments we make in our children's health today will return precious dividends for many years to come.

Visit the Centers for Disease Control Web site, "How Much Physical Activity Do Children Need?" http://www.cdc.gov/physicalactivity/everyone/guidelines/children.html.

(Dr. Stacey Kerr, a longtime Sonoma County family physician, graduated from UC Davis Medical School and is certified in her specialty by the American Board of Family Medicine. Her columns are not intended as a substitute for hands-on medical advice or treatment. Consult your health care provider before followingany recommendations in this column. E-mail comments to drkerr@the-doctors-inn.com.)