Obesity is a major health problem in children today. Though poor nutrition is a major cause, reduced physical activity and increased use of electronic baby sitters like the TV, computers, and video games add pounds to the problem. It’s a health issue that’s easy to remedy with regular exercise and proper nutrition. And moms and dads are the solution.

Kids need between 900-2500 calories per day dependent on their size, metabolism, and activity level. Liza May, a Washington, D.C. based clinical nutritionist says, “Since your child develops his fat cells during early childhood, cut out high sugar content juices and starchy snack foods. Filled fat cells causes 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 an active 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 life style and childhood obesity.

Toddlers walk, climb, and jump. Promote exercise by childproofing your home. You want your toddler to feel free 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.

For those rainy days plan ahead. 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. Excite your child to get off of the couch, away from the chips, and free from the electronic baby-sitters perched in your livingroom. 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.
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