Exercise and You

Today's sedentary lifestyles are catching up with us. As Americans spend more time sitting in front of computer and television screens, we are becoming a nation with an alarming obesity rate, even among children. Are you ready to take that first step to benefit your health? Then read on!

Before starting an exercise program, please see your Esse Health physician for a complete physical.

Physical Activity for Infants and Children

Do infants need exercise? Yes! Physical activity promotes developmental milestones such as reaching, rolling, sitting, creeping, crawling, walking, climbing and running. Allow your infant "tummy time" for several minutes, several times a day, until she can crawl. Encourage creeping, crawling and safe crawling up and down stairs.

Surveys show that 75% of 3-year olds and 39% of 4-year olds are mostly confined to strollers when outdoors, even at parks. Safe outdoor play is encouraged once your child can walk. For children from ages 1 to 3, plan more than 30 minutes of structured play and more than 60 minutes of free, unstructured play every day.

The average preschooler spends 75% of his waking hours inactive and only 12 minutes a day in vigorous activity. Even on the playground, children spend only 11% of their time in vigorous play. Preschoolers and school-age children should engage in moderate to vigorous activity at least one hour a day. To encourage this, screen time should be limited to 2 hours a day, and televisions should not be placed in your child's bedroom. Families are encouraged to exercise together.

Although weekly sports programs have increased for school-aged children, daily exercise has dramatically decreased. In 1969, nearly 80% of children played sports daily; now only 20% do. Less than 10% of elementary schools have daily physical education class, and many schools have cancelled or reduced recess. Be an advocate at your child's school for more physical activity!

Planning a birthday party for your child? Make it an active one - such as bowling, swimming or ice skating. Host an outdoor party with potato sack races, games such as "Red Rover," and hockey or soccer shoot-outs.