Exercise for Toddlers and Children
How much exercise do toddlers (12 months – 1 year) need?
Toddlers do not need to be put on any type of specific exercise program. Most toddlers are so active that we parents have a difficult time keeping up with them as it is. In fact your toddler burns many more calories than you do in a day.
If you are concerned that your toddler is getting chubby, don't be; it’s very common for toddlers to still have a bit of baby fat left, and at this age you don’t want to worry too much about weight yet. If you’re worried that your child is not getting enough exercise, then help them learn to enjoy more energetic activities. You are your child’s first teacher, so get outside and play ball with them or take them to the park and let them run around. Also, if your child goes to daycare, make sure that he or she gets plenty of time to run and play.
How can I encourage my child to become more active?
Exercise is an essential part of maintaining a healthy weight, and right now in our country too many kids lead sedentary life-styles. The USDA (United States Department of Agriculture) recommends that kids get a minimum of an hour worth of activity per day, preferably with their parents. These activities could be anything from walking together as a family, dancing together to music in your living room, going on a family bike ride, or even swimming. In order to make this a part of your daily routine, you might have to work on changing some old habits. Some suggestions include: if possible walk to school instead of driving or instead of sitting down to watch TV after dinner go outside and throw a ball around or put on your skates and skate around the block. If our kids see us enjoying daily activities, it will be easier for them to continue that healthy habit throughout their lives.
Should I put my child on a diet?
No, limiting the amount of food that your child consumes could be dangerous to your child’s overall health, growth, and development. What you should do instead is help teach your child healthy eating habits. Instead of stocking your cupboards with chips or snack cakes; offer them fresh fruit or low-butter popcorn. Don’t make fatty or sugary foods a completely off limits, just offer them smaller portions of these foods and serve them less often. It’s also very important for you to show your children the way by eating healthy foods yourself. In fact, it’s best to just involve the whole family in healthy eating habits because we are the models for our children. Here are some tips to help keep your kids healthy:
- It’s best to keep cookies and candies out of sight, only to be eaten occasionally. Keep healthier foods out where they can reach them whenever they want.
- Don’t let your kids eat in front of the TV. This may prevent them from listening to their bodies so that they won’t know when they are full.
- Don’t let them drink too much soda or juice. These are very high in sugar. Water is the best choice.
- Don’t let them eat foods that are overly processed, like potato chips.
- Limit TV and Computer time. Hours can be spent sitting still without even realizing it.
- Teach them portion control, and practice it yourself. We’ve gotten used to eating much larger portions than we need.
It is best to set the example for our children and not hassle them or put them down. This will only make them feel hurt and may even make them rebel against you. Give your child plenty of chances to choose healthy foods and energetic activities, and when they do make sure to offer them praise and encouragement. Even if your child is very overweight it is important that you don’t make them do daily weigh-ins at home. This can cause anxiety and embarrassment. Your doctor may ask you to come in and see them more often if your child is extremely obese. The doctor will be able to give you even more help on how to deal with this situation, so just treat these visits like regular check ups. Don’t bring too much attention to them. This may cause your child to become overly worried.
