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Has your son asked you to drive him to the next-door neighbor's house? Is Wii bowling your kids' idea of a good work-out? Does your daughter ask for TV munchies via a walkie-talkie? If you answered yes to any of these (or even if you didn't), you probably need to encourage your kids to get more exercise. This country faces a serious exercise problem. Kids are spending an unprecedented amount of time on TV, video games, and computers, and four times as many kids are overweight than in the 1970s. Exercise is not only essential for maintaining a healthy weight, it also develops strong muscles and bones. It decreases the risk of diabetes, high blood pressure, high cholesterol, and some forms of cancer. It improves self-image and concentration, and it decreases depression, anxiety, and stress. Certainly, there are many components to good health, such as eating right, having fortunate genetics, and living tobacco-free. But exercise plays a major role in a healthy lifestyle, and it is something that parents can profoundly affect. By using the following tips, you can help your kids enjoy exercise and embrace a lifetime of staying physically fit.

1. Promote some exercise every day. Exercise isn't taking your kid to the park on Sundays. The U.S. Department of Health and Human Services recommends that children have moderate to vigorous exercise for 60 minutes almost every day. Older kids can participate in sports or other active activities, but when kids are young you have to ensure they exercise frequently. No plopping your toddler on the treadmill to crawl while you watch American Idol. Go to the park, run around in the backyard, chase some balls-show them that you love being active too!
   
   
2. Plan active family time. Help your kids look forward to exercise by finding fun and active family activities. Instead of movie night, take group tennis lessons. Instead of a fancy dinner, ride bikes or take a hike. Enthusiasm is infectious so make sure to find activities that aren't just fun for your kids but are fun for you as well.
   
   
3. Find the activities your kids like. Encourage your kids to get involved in an extracurricular activity that involves exercise. Many people report sports to be one of the most enriching experiences growing up because it makes exercise fun, creates lasting friendships, and teaches perseverance and teamwork. Other kids couldn't be paid enough to pick up a mitt or go chasing around after a ball. If your kid doesn't like sports, that's fine. But still try to find some activity that keeps him active every day like swimming lessons, martial arts, jogging, dancing, biking, or skateboarding.
   
   
4. Limit TV and computer time. The average kid spends 5 ½ hours of free time per day on sedentary activities like video games, TV, or computers; kids aged 12 and up spend nearly seven! Clearly, if we want healthy kids, this cannot go on. Talk with them to find a reasonable limit on TV and computer time. Perhaps make your kids earn time with exercise. And, although this might seem an extreme measure, spend some time with your children away from computers and television. The only way a kid can average 7 hours of TV and computer time a day is if they have almost no other activities. If they are spending time both with you and in extracurricular activities, their time vegging out will naturally decrease.
   
   
5. Be a role model. Talk to your kids about why exercise needs to be a priority and then practice what you preach. If you are not in your best shape (i.e., your business pants have elastic waists), or you are only a moderate exerciser (no, golf doesn't count), then you should be inspired to get healthy yourself, if only to be a role model.
   
   
6. Make healthy choices. Teach your kids how to make healthy choices. Get them to take the stairs rather than the elevator, and have them walk the 6 blocks to the park rather than being driven. If they get tired walking, roll down the window and give them a pep talk before you drive on.

Exercise isn't just healthy, it's fun. So getting your kids excited about being active should be an easier task than getting them psyched about homework or vegetables. If you start early, figure out what your kids enjoys, and show that you love exercise too, you should have no problem getting your kids (and yourself) off the couch, and excited about an active and healthy lifestyle.