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| Can you believe sugar-free cookies are often loaded with hydrogenated oils (trans fats that are really unhealthy)? The first ingredient listed on many sugar free cookies is vegetable shortening, which is a trans fat. |
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Like adults, kids who exercise are healthier and happier; they do better in school than sedentary kids; they sleep better; and they have a better chance of growing up to be fit adults. Despite this—and the fact that childhood obesity has become a serious nationwide problem (click here for more information)—almost half the children between the ages of 12 and 21 say they don’t exercise regularly. Twenty five percent say they don’t exercise at all.
Exercise is certainly a component of weight control for children, but it’s also important for general health and well being. So, even if your child isn’t overweight, he or she ought to be active. Here are some dos and don’ts to help you get your child up and moving.
(Note: Just as you should consult a doctor before you start an exercise program, so should your child.)
 • DON’T be a couch potato yourself—this is the most important thing of all because if you’re not living an active life, how can you expect your child to? You must set the example. If you’re active, your child will probably follow suit. In fact, statistics show that children with two active parents are six times more likely to be active than those with couch-potato parents. Let your child see you go off to the gym or out for a run.
• DO limit time in front of the TV, computer and video games. The average child spends 24 hours a week watching TV! You don’t have to shut off the electronics entirely—just allocate a certain number of hours per week to them. For example, instead of forcing your child to go cold turkey with the tube, you can say no TV during the day after school, yes after dinner and homework.
• DON’T use the word “exercise.” Instead, promote an activity—it just sounds like more fun. For example, you might say, “Let’s go swimming” rather than “Let’s do our laps.”
• DO encourage your child to join a team. Most communities have recreation centers where there are organized team sports like basketball, baseball, t-ball, and soccer. And, they almost all need parent volunteers!
• DON’T overlook your child’s interests, and what he/she is good at. Maybe your child loves nature—a bug-collecting hike might be just the thing. Maybe he/she is a great climber—consider a jungle gym or climbing wall. Maybe his/her hand-eye coordination isn’t well developed—then swimming or bike riding might be better choices than tennis or baseball.
• DO work with your children’s school to promote physical education. It makes sense that schools should teach children the skills they need to have a healthy, active lifestyle, but according to a recent article in the Los Angeles Times, schools across the country are dropping physical education requirements due to budget cuts and demands for better scores on standardized tests.
• DON’T try to teach your child a sport if you tend to be impatient. If you think you might become frustrated when your child doesn’t catch on quickly enough—and he/she may not, even if he’s taken to some other activity earlier—get someone else to play coach. It’s not worth the risk of turning your child off to a particular sport before he/she even gets started.
 • DO make physical activities a family affair. Physical activities can be something everyone in the family can enjoy, and look forward to sharing with each other You can organize weekends and vacations around hiking, skiing, swimming/snorkeling—there are even family “camps” based on a particular sport.
• DON’T buy toys that encourage sitting around. Books and puzzles have their places, but if you want your child to get up and go, consider a pair of skates, a basketball or soccer ball, or a new bike.
• DO steer job-seeking children towards something physical. A paper route, garden chores or a car wash are probably better choices than inputting data into a computer.
• ALWAYS make it fun. Remember how your toddler loved being active ALL the time? Older children can feel the same way, especially if they see you’re having fun, too. It can be as simple as “I’ll race you to the door.” Or, you can have a special “private” soccer practice with your child. Or, ask him/her to come watch you play tennis—not only can he/she see how much fun you’re having, you can ask him/her to be the ball-boy or –girl, then play together when you’re finished.
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