It’s not unexpected that overweight kids typically don’t like to exercise. Exercising in public can be embarrassing if your weight makes it harder to walk around. In fact, simply using shorts and a Tees in front of other kids can be too embarrassing.
A 2006 University of Florida research study of 100 children found that bullying is a major reason why obese kids don’t exercise. Obese children are bullied more than other kids, and they tend to prevent circumstances where they have been picked on before, such as gym classes or sports.
However preventing workout isn’t really the response. Solidifying of the arteries can begin during childhood in overweight and non-active children. Regular workout can help children lower– as well as reverse– the risk of developing heart disease and diabetes.
As a parent, there are methods you can assist. WebMD asked fitness experts for ideas to assist overweight kids discover activities they’ll take pleasure in and can do at their own pace. With your encouragement and support, you and your child can start moving more together. Here’s how.
1. Build Confidence
Studies show that kids who feel more confident about their capability to be physically active are more likely to exercise. Try increasing your child’s confidence with these pointers.
Make kids’ workout simple to master. “All kids want to feel skilled and self-efficient in any activity they do,” says Jackie Epping, Medication, a physical education expert at the Division of Nutrition, Physical Activity, and Weight problems at the CDC. For a start, “pick exercises that do not take a great deal of additional coordination and ability. Vigorous walking, cycling, and swimming are all good alternatives.”
Take it slow. While health professionals recommend that kids get 60 minutes of workout a day, that can be a lot for a kid who hasn’t been active. “Start with just 5 to 10 minutes of play,” says Laura Alderman, Medication, an exercise physiologist and health coach at Sanford Health in Fargo, N.D. “For instance, throw a Frisbee or play volleyball for simply a few minutes and after that stop when the time is up. The concept is to show kids that moving can be enjoyable and to leave them craving more.”
Avoid removal games. Some games, such as dodgeball, make it too easy to be removed from play. “These type of games can make an obese child feel uncomfortable,” says Epping. “And after that the child sits out for the rest of the game and doesn’t get any workout.”
2. Make Family Time Active Time
” One of the best ways to assist your child get more exercise is to be active with your child,” Alderman informs WebMD. “For instance, have fun with your child at the playground or go swimming together instead of just enjoying.”
Getting the whole household included will also make it less likely that your obese child will feel singled out. Parents have to be function designs and stress the value of healthy living to their children every day. A family activity that might be specifically valuable for overweight kids is walking the family dog.
” Walking a dog does not look like exercise to kids, so it’s particularly helpful for overweight children who may otherwise shy away from being active,” states Epping. “And walking with a dog can assist increase social contact and supply a level of social assistance.”
3. Find the Right Exercise for Their Age
When considering the best kind of kids’ exercise for your child, it’s valuable to try to use activities that work to your child’s age, interests, and strengths.
Young Kids and Grade-School Kids
- Check out various activities. “Attempt to expose your school-age child to as numerous activities as possible,” states Lisa Esposito, MS, RD, CSSD, LN, a sports dietician with Sanford USD Medical Center in Sioux Falls, S.D. “At this age, kids typically like group sports, such as soccer, basketball, or volleyball.” For kids that do not like team sports, attempt activities such as gymnastics, swimming, or dance.
- Practice develops confidence. “If your child feels awkward about her weight, she might feel more comfy being active in your house or in her own backyard,” states Alderman. “You can search for enjoyable ways for her to work out at home, like establishing an obstacle course, utilizing an active computer game, or playing catch.”
- Buddy up. If your obese child is reluctant to attempt any kind of workout, it might be handy to discover a mentor. More youthful children typically look up to older kids and take pleasure in doing things with them. Search for an older pal, relative, or next-door neighbor to be active with your child. This will help her see that it’s “cool” to work out.
Tweens and Teenagers
At this age, it can be a bit harder to get children interested in brand-new activities.
- Believe outside the box. “You might have to begin with little modifications,” says Esposito. This may suggest walking to school, doing chores, being active with pals, or volunteering. Your teen may likewise be interested in doing active things with you, such as taking a yoga class, going on walks, or training for a charity walk or run together.
- Go digital. Turn your teen’s love of innovation into activity. “There are all type of enjoyable apps that teenagers can use to track their physical activity,” says Alderman. “Or your teen might be thinking about doing a GPS scavenger hunt with good friends.” GPS scavenger hunts, also known as geocaching, use worldwide positioning system devices to direct players to treasure boxes concealed in a variety of locations.
4. Teach Your Kid
If one technique or type of kids’ exercise doesn’t work immediately, do not be dissuaded. There are no easy responses, and no single activity is right for all kids. The secret is to remain positive and be active yourself. Eventually, your child will likely follow in your footsteps.