10 Tips To Get Your Kids Moving

By David Bjerklie

Every parent wants to do the right thing. A recent survey found that 80% of parents of kids ages 6 to 11 feel they are responsible for their child's weight and physical fitness--and the fact is, in many ways they are. So why the disconnect between intentions and results? "This is a classic example in which parents need to literally walk the walk," says Dr. David Katz, of Yale University's School of Public Health. "We know that kids will be more active if their parents are more active." The key, says Katz, is to get the entire family to be more imaginative about what activity means. Not everyone likes to play soccer or climb trees, and most kids won't sit still for an hour-long workout--or more likely, sitting still is exactly what they will do. But none of that is necessary. Katz has developed school programs based on short bursts of activity five or more times a day. The goal is not to follow a single regimen but to create your own.

1) Pull the Plug The stranglehold that TV, video games and the Internet have on kids can seem unbreakable. But parents, who are used to laying down the law when it comes to drinking, drugs and smoking, need to be, well, parents. Set limits for screen time and make physical activity mandatory. Elevate fitness to a priority.

FACT: Kids spend nearly six hours daily glued to a screen

2) Walk This Way There is no better way to begin any fitness program than by walking. You already do it, so just do more of it. No matter where kids live--in cities, suburbs or small towns--there are opportunities to walk. Find places to stride, like a mall, and stairs to climb, and get friends to join you.

FACT: Log 10,000 steps on a pedometer and you've covered nearly five miles

3) Stay Flexible A regular routine can be a boon for discipline, but don't be too strict. Perfect attendance isn't the goal. Get kids to do their best to stay active on busy days, but also schedule longer activities for days when they have more time. Plan friends-and-family fitness dates.

TIP: Set modest goals and keep a record of successes

4) Game Your Play Fitness is easier when it's fun, and you don't have to limit yourself to traditional sports. Active video games like Dance Dance Revolution or many of those available on Wii are good options. But kids can also improvise games--balloon volleyball in the rec room, beach-ball tag in the backyard. The point is to move.

TIP: The CDC has a website that helps kids make up games at verbnow.com/game_generator

5) Make It a Contest Challenge friends and family members to see who can do the most jumping jacks or push-ups, who can dribble a basketball the fastest or who can hop 100 yards on one leg. Start slow but build up, and be creative: use a pedometer to track steps and miles, and see who can be the first to "climb" Mount Everest and "walk" across your state.

FACT: The world nonstop hula hoop record is nearly four days

6) Mighty Milers Running is a great way for kids to boost their confidence while getting fit. And running can be a great social experience too. Most towns have "fun runs" open to all ages. Think kids in big cities don't run? The New York Road Runners Foundation (NYRRF) has a program that involves 30,000 kids from 182 schools and community centers.

FACT: NYRRF plans to expand the program to all 50 states

7) Spin Your Wheels Forget the car and locomote by other means. Get kids rolling on bikes, scooters, Rollerblades or skateboards. Need a birthday idea? A new set of wheels can be the perfect way to lure kids off the couch.

FACT: Nearly 20 million bikes are sold yearly in the U.S.

8) You Know You Can Dance Can the inhibition, crank up the music and shake, bounce and move it. Pick a style, fake it or make one up. And yes, air guitar counts. The beauty of dance, says Yale's Katz, is that it often appeals to kids who say no to conventional exercise.

FACT: Dancing 15 minutes a day can trim 10 pounds in a year

9) Take a Hike Organize a weekend outing. You don't have to tackle the Appalachian Trail; simply find a nearby large park to explore or make it an urban hike. Plan a picnic and bring a ball or Frisbee.

FACT: There are nearly 4,000 state parks in the U.S.

10) Start Young Get kids moving with games of tag or hide-and-seek. And for tinier tots? Easy, says Dr. Edward Laskowski, co-director of Sports Medicine at Mayo Clinic. Ask them to run like a gorilla, walk like a spider, hop like a bunny or stretch like a cat. Just try to get them to stop.

FACT: 14% of kids ages 2 to 5 are already overweight