Obesity - Get Active

Being physically active is important for children and adults. However, most people don't get as much exercise as they should. Nearly 75 percent of all American youths age 12 to 21 are not vigorously active on a regular basis. This is not surprising given that more than 60 percent of adults in the United States do not engage in levels of physical activity necessary to provide health benefits.

Parents need to get involved and step up the amount of physical activity their children get during the day. Here are some tips to fit in more physical activity for the whole family:

• Do It Together -- Children are more likely to be active if their parents join them. Make it a family affair and go for a walk after dinner, a bike ride on the weekend or dance around the living room to your favorite tunes. Volunteer to help your children's sports teams and recreation programs.

• Talk to Your Child -- Learn what your children want from physical activity programs and help them choose appropriate activities.

• Make It Fun -- It's easier to stick with an activity that you enjoy. When everyone is having fun, you don't have to think of it as exercise. Some children enjoy team sports, others like swimming, riding a bike, hiking and so on.

• Be Creative -- Depending on where you live, it can be hard to go outdoors all the time. In that case, you need to be more creative. Turn up the music and get everyone dancing around the house. Put on an exercise video and have fun doing yoga, kickboxing or another activity. Do jumping jacks together, jump rope in the garage and see who can jump the longest. Make it a contest or game.

• Set Goals and Track Progress -- If your family hasn't been active for a while, start out slowly and work your way up to 30 minutes of physical activity, five days a week. Make a chart that the kids can use to keep track of your efforts. Set attainable goals to keep the family motivated and celebrate with non-food rewards, such as seeing a movie or having a friend spend the night.

• Discourage Sedentary Time -- Today's children are spending too much time involved in sedentary activities, such as watching television, playing video games and using the computer. While all of these activities are fine in moderation, they must be balanced with physical activity. Specifically, children under 2 years of age should not watch any television. Children over 2 should only watch one to two hours a day. Studies have shown that limiting television is an important part of helping children lose weight and be more active. Also crucial is not eating in front of the television.

More Information:

• Exercise Tips from the WATCH Clinic
• A Family Approach Is Best
• Childhood Obesity

Reviewed by health care specialists at UCSF Children's Hospital.
Last updated May 8, 2007

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.