Make exercise a family affair

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Currently in the United States, almost one-third of children and adolescents are overweight or obese. Serving healthier meals and exercising as a family can improve their short- and long-term health.

Being obese increases your child's risk for several serious childhood medical problems, including diabetes, heart disease, sleep apnea and psychological disorders. And, in addition to childhood 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.

Experts have identified excessive "screen time" as a direct cause of obesity in children, because it replaces physical activity, increases eating and reduces metabolism.

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.

These strategies can help you motivate your kids:

• Encourage activities that are fun and physical, such as running, skating, swimming, bicycling, hopscotch or jumping rope.
• Find out what your children like to do and make this a focus of your family activities.
• Participate in community fitness events, such as charity walks or fun runs.
• Use family walks or bike rides as a time to do more than just exercise together. Talk about school and family issues when you're taking a break.
• Plan outings that involve physical activity, such as going to a skating rink, the zoo or a miniature golf course.
• Turn chores into games. Try raking leaves and jumping into 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 riding bikes or kickball.
• Make sure to exercise safely, by participating in age-appropriate activity and using safety equipment, such as bike helmets, wrist pads and kneepads.

But the best way for you to help your children get more exercise is to join in. Growing up in an active family also makes it easier for children to value exercise when they become adults.

Follow the Novant Health Hemby Children’s Hospital Facebook page for more information about upcoming events and family-friendly activities.