Newswise — In the last two decades the number of overweight and obese children has more than doubled, putting them at risk to become overweight or obese adults with serious problems such as diabetes, hypertension, heart disease, and even psychological and social problems. Fortunately, parents can take steps now to prevent this.

University of Michigan exercise physiologist Audrey Hazekamp suggests that parents teach their children by example to get up, get out and together make exercise fun. Doing so will keep the whole family physically and emotionally healthier.

Taking family walks or bike rides are just a few simple ways to get everyone physically involved and interacting. Plus, it helps parents to teach their kids how to lead an active and healthy lifestyle.

One of the easiest ways to get the family moving is to encourage playing outside during the day. Hazekamp says to limit unhealthy habits like watching television, playing video games or sitting at the computer inside, which keep children inside and inactive.

"Limiting the amount of TV children watch, video games they play or the amount of computer time they have is really an important part of the parents' responsibility to get their kids moving," says Hazekamp.

Keys to motivating family exercise:

  • Find out what your children like to do and make this a focus of your family activities.
  • Keep the word "exercise" out of your vocabulary. Instead, promote "play time" and encourage activities that are fun and physical such as hop-scotch, jumping rope, tag or hide-and-go-seek.
  • Use family walks or bike rides as a time to do more than just exercise together.
  • Try planning social outings to involve physical activity such as taking the family out dancing or roller-skating.
  • Make it a rule to leave the television off one day a week. This encourages physical activity and outdoor play.
  • Don't make exercise a chore or work; keep it light and enjoyable.
  • Vary the activities, and let your children take turns choosing what the family will do.
  • Trips to the park, zoo or miniature golf course can be fun and involve a lot of walking.
  • Try to be available as much as possible when your children play games such as tag, capture the flag, or kickball.

    "Bringing in other kids will make exercise look more like play while creating a fun atmosphere for physical activity," says Hazekamp.

    She also suggests organizing a neighborhood game of tag or hide-and-go-seek to get your children outdoors and moving with others.

    Exercise: Good for the mind and body

    Physical activity can help everyone in the family be and feel healthier. Exercise can:

  • Boost energy level
  • Improve balance, coordination and flexibility
  • Improve circulation
  • Strengthen the heart, lungs, bones, and muscles
  • Burn the fat and calories you consume throughout the day
  • Help you sleep better at night
  • Reduce stress and depression
  • Reduce the risk for diabetes, high blood pressure, and high cholesterol
  • Exercise also improves self-image

    If the whole family makes the conscious decision to be active, they all share the exercise benefits, and most importantly the family can enjoy the "play" time together, says Hazekamp.

    Facts about exercise and obesity:

  • Less than half of all Americans are considered at a healthy weight.
  • The number of overweight and obese children in the United States has more than doubled in the last two decades.
  • Nearly half of Americans aged 12-21 are not physically active on a regular basis.
  • About 14 percent of young people report no recent physical activity.
  • Participation in all types of physical activity declines as age or grade in school increases.

    For more information on exercise, visit the following websites:

    UMHS Health Topics form A-Z: Exercise benefitshttp://www.med.umich.edu/1libr/aha/umfit03.htm

    UMHS Health Topics from A-Z: Exercise to stay healthyhttp://www.med.umich.edu/1libr/aha/aha_hmexerci_crs.htm

    UMHS Health Topics from A-Z: The role of exercise in treating obesityhttp://www.med.umich.edu/1libr/aha/aha_exercise_crs.htm

    UMHS Your Child: How parents can fight the obesity epidemichttp://www.med.umich.edu/1libr/yourchild/fightobesity.htm

    National Institute of diabetes and digestive and kidney disease: Healthy eating and physical activity across your lifespan: http://www.niddk.nih.gov/health/nutrit/pubs/parentips/tipsforparents.htm

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    TYPE OF ARTICLE
    Feature
    SECTION
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    Heart Disease Obesity
    KEYWORDS
    Overweight Obesity Exercise play Activity
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