How do I get my child to

be more physically active?

By April Speck, Coordinator,

Clinton County Healthy Hometown Coalition

It is extremely important that physical activity be a regular part of family life. Studies have shown that lifestyle habits learned as children are much more likely to stay with a person into adulthood. If sports and physical activities are a family priority, they will provide children and parents with a strong foundation for a lifetime of health.

Did you know?

• Children on the average spend nearly three hours each day watching TV.

• Only half of children and teens ages 12 to 21 regularly exercise.

• More than 15 percent of all school children are considered obese or overweight.

• Overweight teens have a 70 percent chance of becoming overweight or obese adults.

• Eighty-five percent of children diagnosed with type-2 diabetes are either overweight or obese.

• Sleep apnea occurs in approximately seven percent of children who are obese.

Getting started

Parents can play a key role in helping their child become more physically active.

The following are 11 ways to get started:

1. Talk with your pediatrician. Your pediatrician can help your child understand why physical activity is important. Your pediatrician also can suggest a sport or activity that is best for your child.

2. Find a fun activity. Help your child find a sport that he or she enjoys. The more he or she enjoys the activity, the more likely it is that he or she will continue. Get the entire family involved. It is a great way to spend time together.

3. Choose an activity that is developmentally appropriate. For example, a seven or eight year old child is not ready for weight lifting or a three-mile run, but soccer, bicycle riding, and swimming are all appropriate activities.

4. Plan ahead. Make sure your child has a convenient time and place to exercise.

5. Provide a safe environment. Make sure your child’s equipment and chosen site for the sport or activity are safe. Make sure your child’s clothing is comfortable and appropriate.

6. Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.

7. Be a role model. Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.

8. Play with your child. Help her learn a new sport.

9. Turn off the TV. Limit television watching and computer use. The American Academy of Pediatrics recommends no more than one to two hours of total screen time, including TV, videos, and computers and video games, each day. Use the free time for more physical activities.

10. Make time for exercise. Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise.

11. Do not overdo it. When your child is ready to start, remember to tell her to listen to her body. Exercise and physical activity should not hurt. If this occurs, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If your child’s weight drops below an average, acceptable level, or if exercise starts to interfere with school or other activities, talk with your pediatrician.

Upcoming Healthy Hometown Coalition Events:

AES Walking Buddies is going strong, but we still need CCHS students to be a positive role model to our younger students. If you are interested please go to AES Monday-Friday between 7:15 am-7:35 a.m.

Nutrition Tabletop Discussion is scheduled for Tuesday, December 10th 1:00 p.m. at Clinton County Extension Office.

Community Leaders Tabletop Discussion is scheduled for Tuesday, January 14th, 9:00 a.m. at City Hall. Invitations will be sent out at a later time.

CCHS students will be teaching and facilitating the Take 10! Curriculum with ECC students starting January 7th. CCHS students will focus on small 10 minute exercises to get the students physically active and to help stimulate learning.

For more information contact Healthy Hometown Coordinator, April Speck at april.speck@clinton.kyschools or 606-306-7044.

Follow Healthy Hometown Project on Twitter: @HealthyHomeKY , and on Facebook: Kentucky’s Healthy Hometown Initiative-Clinton County

Healthy Hometown is working toward a “healthy” Clinton County.