Keep in Shape with Your Children

What’s a healthy habit that will make you and your child feel and look better? Exercise!

Being active can prevent medical problems such as heart disease and diabetes. Try to exercise most days of the week 20 to 30 minutes at a time. Or break it up into shorter time periods that add up to 20 to 30 minutes daily.

Some daily activities you can do with your children are:

• Dance or jump rope to your favorite music.
• Follow an exercise program on television.
• Do household chores together to music.
• Count and see how long you and your child can stretch out and strengthen your muscles. Your child should not hold the stretch for more than 30 seconds.
• Do sit-ups, pull-ups, push-ups, and jumping jacks. Be sure to warm up your muscles first with light activity or movement.
• Lift weights of 1 to 2 pounds. This is best for children age 11 and older.
• Walk at a fast pace up and down an apartment hallway.

Start slowly, and build up your activity level gradually. Choose exercises that will make you sweat and breathe hard. But don’t overdo it. You should be able to talk when you are exercising.

Remember to drink plenty of fluids before and after you exercise. Always make sure your child won’t get hurt when you exercise. Have fun keeping in shape!