Parents' Active Lifestyle Helps Youngsters Be Active, Too

What This Means to You

The number of overweight kids has more than doubled over the past 30 years. From infancy to the teen years, many kids miss out on physical activity that can help them:

• build strong muscles and bones
• maintain a healthy weight
• reduce their risk of developing type 2 diabetes
• possibly lower their blood pressure and blood cholesterol
• sleep better
• have a better outlook on life
• be more academically motivated, alert, and successful
• build their self-esteem

Here are some ways to encourage your tot to keep moving during those early years.

Infants need help nurturing their budding skills as they grow:

• Allow plenty of supervised "tummy time" while awake.
• Help them learn how to roll over by gently guiding them back and forth.
• Encourage reaching — and later, crawling - by placing enticing toys slightly out of reach.
• Support infants with your hands or prop a nursing pillow around their waist once they seem ready to sit up solo.
• Help them pull to stand once they can sit. From a sitting position, pull them up as you say, "One, two, THREE!" While standing, let them bounce a few times before lowering them back down.
• Teach action songs, like "Pat-A-Cake," "This Little Piggy," "The Itsy Bitsy Spider," and "Pop Goes the Weasel."
• Provide plenty of safe, childproofed opportunities to "cruise" along furniture.
• Hold their little hands gently over their heads and take leisurely strolls together to reinforce the concept of walking.
• Resist the urge to jump in when beginner walkers take a tumble. Let them learn how to push up, using the palms of their hands, to stand on their own.
• Don't keep babies in things that restrict their movement — like strollers, bouncy seats, swings, and car seats — too often.

Toddlers need at least an hour a day of unstructured (free play) activities like:

• using push and pull toys
• playing with shape sorters and building blocks
• pretending to be like Mom or Dad (vacuuming, using tools, cooking, etc.)
• using their imaginations (taking care of dolls, zooming cars, etc.)
• drawing with crayons

But toddlers also need at least half an hour of adult-led physical activities like:

• listening to music and dancing together
• holding their hands while you jump
• exploring and playing in the backyard or playground together
• climbing stairs and using climbing equipment
• playing ball
• taking a toddler movement class
• walking like a penguin or imitating other animals
• playing "Follow the Leader," "Ring Around the Rosy," and other similar games

Preschoolers need some independent playtime (about an hour) to choose their own activities (like painting and drawing, doing a puzzle, playing dress-up, etc.). But they also require at least an hour of organized play and exercise to help them develop important motor skills through activities like:

• kicking, catching, and throwing a ball
• hopping or balancing on one foot
• peddling a tricycle or bike
• tumbling and skipping
• running through obstacle courses
• playing "Tag," "Hide and Seek," "Follow the Leader," "Duck, Duck, Goose," "London Bridge," "I'm a Little Teapot," or "Simon Says"
• practicing basic skills — like jumping, throwing, skipping, and catching — at home rather than in organized sports, where they might not understand the rules and may lack the attention span, skills, and coordination needed

From infancy through preschool help your little one stay active — and safe — by:

• being active yourself — show your youngster the importance of regular exercise by making it a welcome part of your family's daily routine
• limiting screen time (TV, computer, and video games) — no more than 1 to 2 hours of quality programming and content for tots 2 and up
• supervise and provide a safe, childproof play area where your child has room be active and explore
• make it fun — instead of forcing certain activities, figure out what helps keep your kid moving and loving every minute of it

Reviewed by: Steven Dowshen, MD Date reviewed: December 2007

Source: "Early life determinants of physical activity in 11 to 12 year olds: cohort study," British Medical Journal, November 23, 2007.