Children need activity every day!
Being active for children means being active every day. Adult exercise goals are 150 minutes each week. But children need activity every day for at least 30 minutes.
Cut down on screen time!
Kids need to cut down on computer time and video games. They need encouragement to disconnect. Put a timer on them and make a record of how much time they are spending. Be the parent, stand firm. Use screen time as a reward.
Every day children need to go for a walk, or play at their playground.
3-5 times a week they need a cardio workout that will develop a healthy heart and lungs. There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor.
Aerobic exercise examples:
- step exercises
- cross country running
- rowing
- stair climbing
- wind surfing
- racquetball
- tennis
- squash, you get the idea.
There are many different kinds of aerobic exercise. It is important to increase their heart rate into a cardiac range. That range should be determined by your doctor. One of the easiest way to encourage this type of activity is to get them into an organized sport. Even golf can get them motivated.
In addition, children need muscle strengthening and stretching exercises at least 3 time a week.
Muscle strengthening exercise examples:
- weights
- resistance bands
- calisthenics like push-ups, jumping jacks, or lunges.
It is easy to stretch before you do the muscle strengthening routine and afterwards as a
cool down.
Start slow with 30 minutes each day. Set a goal of 60 minutes per day. Keep a record of all your exercise.
Record your progress on a calendar and celebrate your success!
Remember, a little progress everyday will become a healthier lifestyle over time.
Find an activity that they enjoy doing!
Schedule a time and commit to doing it.
Make your family’s health a priority!
This really is a lifestyle change. It is so important to help control your weight and exercise is a great way to improve your health. Get started, you’ll feel better.
PRECAUTION NOTE: Before beginning any exercise program consult your physician.
Complications from elevated blood sugars include hypertension, cholesterol problems, eye problems, heart disease, peripheral vascular disease, foot problems, kidney disease or gastroparesis. Adults may be requested to complete a graded exercise evaluation before starting any exercise program due to these complications.
Do you need encouragement to increase your daily activities? That’s what a life coach does! Email me if you have questions, Julie@kidsatriskfordiabetes.com. Also check out my 30 day virtual course for your whole family! Or schedule a call with me to discuss your specific needs.