Obesity is a major health problem in children today. Though fewer healthy foods to eat is a major cause, lack of kid fitness due to decreased physical activity and increased use of electronic babysitters like the TV, computers and video games adds pounds to the problem.

Poor child fitness is a health issue that’s easy to remedy with regular exercise and proper nutrition. And moms and dads are the solution.

Kids need between 900 and 2500 calories per day, depending on their size, metabolism and activity level.

“Since your child develops his fat cells during early childhood, cut out high sugar content juices and starchy snack foods," says Liza May, a Washington, D.C.-based clinical nutritionist. “Filled fat cells cause obesity which leads to diabetes.” Preparing smart meals and encouraging frequent exercise is the key to a child’s health.

Getting your child away from the couch and into the playground helps children learn better in school, improves self-esteem and reduces the risk of obesity. The federal government’s Dietary Guidelines for Americans recommends at least an hour of exercise for children and thirty minutes for their parents per day.

Here’s what you can do to transform your couch potato into a wonder kid:

  • Infants need to practice grasping, wiggling, kicking and rolling. Get your baby out of her stroller or high chair and throw a blanket on the floor and start moving. Put baby on her stomach and encourage her to reach for a favorite toy just out of her reach. Buy age-appropriate toys that encourage grasping, stacking, throwing and squeezing. Cheering your child on to be physically active from an early age will block the path to a couch potato lifestyle and childhood obesity.
  • Toddlers walk, climb and jump. Promote exercise by childproofing your home. You want your toddler to feel free to explore and have fun. Put on some music and dance together. Practice walking up and down stairs, riding a tricycle and climbing swings. Take your child for walks or trips to the playground. Leave the stroller at home. Encourage him to climb, balance, swing and glide. Jump in and play along. It’s so much more fun when mommy or daddy joins in.
  • Preschoolers need plenty of active time. Your child can throw, jump, dance and skip. Challenge your preschooler to a race. Invite her friends over for playing ball, jumping hurdles or swimming in the pool. Make up fun games you can play together that favors movement. A child discouraged from bouncing and chasing balls may lag in hand-eye coordination -- a key ingredient for learning to read.

Plan ahead for those rainy -- or snowy -- days. Have on hand jump ropes, foam balls with mini-baskets, and clay for molding and pressing. Play music to dance by or pack the kids up for a walk around the local mall.

Confining your child to strollers, play pens and car seats for hours at a time may delay development such as rolling over, crawling, and walking.

Encourage your child to get off of the couch, away from the chips, and free from the electronic babysitters perched in your living room. Get out there and play with your kids. Try to do something fun everyday.

And who knows? You may even drop a few pounds yourself. 


Michael Thal is a dad and freelance writer in Sherman Oaks, California.