Exercise for Children - Factual Reasons and Tips To Get Moving



4 Ways to Get Your Child Moving (and Prevent Type 2 Diabetes)

  1. Limit Screen Time

    Reduce sedentary activity, and encourage your children to participate in physical play by limiting their amount of screen time, whether that's TV, a tablet, the computer, or playing video games. Set some rules around these activities; for example, for every hour of screen time, there should be an hour of active play. Or use screen time as a reward after homework, exercise, and chores are done.

  2. Make it Fun

    Schedule family play time. Low-pressure recreational activities can be a great way to deal with the stress and emotional toll of being a teen. And do something fun, like go bowling or just head to a museum or mall to walk around.

  3. Get Your Heart Pumping

    All of us — adults and kids alike — should do something every day that gets our hearts pumping. Take a walk, try rollerblading, or go for a hike or swim. Children and adolescents should get at least 60 minutes of exercise per day.

  4. Hit the Weights

    Building muscle can help your body utilize insulin more readily — you don’t even need the gym or free weights. Body weight exercises, such as push-ups, pull-ups, squats, and crunches, are all good choices.

If your child has been diagnosed with type 2 diabetes, consider these eight rules for exercising safely:

  1. Always check with your diabetes care team to make sure that exercise is safe for your child.
  2. Work in a 5-minute warm-up before exercise to get the blood flowing and prevent injury.
  3. Make sure your child stretches after exercise to keep muscles flexible.
  4. Check your child's feet, and make sure shoes fit well so blisters and sores don’t develop.
  5. Pack a water bottle and encourage your child to stay well-hydrated. Aim for 6 to 8 glass of water each day.
  6. Before engaging in activity, do a blood sugar check to make sure levels are in a healthy range.
  7. Bring a blood sugar meter and a 15-gram carbohydrate snack with you just in case blood glucose levels get low.
  8. Work with your child to recognize the signs of low and high blood sugar.

Jennifer Bayliss is a fitness expert and coach at Everyday Health. She is a certified strength and conditioning specialist through the National Strength and Conditioning Association, and an AFAA certified personal trainer. She has a BS and MS in exercise science.

This article was reviewed by Maureen Namkoong, RD. 

Last Updated:8/10/2015
Important:The views and opinions expressed in this article are those of the author and not Everyday Health.
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Date: 12.12.2018, 19:44 / Views: 85482