Sumana Narasimhan, MD

Sumana Narasimhan, MD, Pediatric Endocrinologist, UH Rainbow Babies & Children’s Hospital

Children are spending more of their leisure time sitting in front of a television or computer. As a result, more children today are less fit or weigh more than they used to.

“Regular exercise helps children control their weight, strengthen bones and reduce their heart risks later in life,” says Sumana Narasimhan, MD, pediatric endocrinologist and director of the Healthy Kids, Healthy Weight program at University Hospitals Rainbow Babies & Children’s Hospital.

But even if your child has gym class at school, it may not be enough. “Children need at least 30 minutes of moderate activity on most days of the week,” Dr. Narasimhan says. “The time can be broken into shorter periods during the day and still be effective.”

So what can you do?

  • Tame the tube. The American Academy of Pediatrics (AAP) recommends no more than one to two hours of quality television and videos a day for older children, and no screen time for children younger than age 2 years. In the evenings, take family walks or bike rides instead.
  • Encourage children to walk the dog or do yard work and other chores. These activities burn calories and offer other health benefits.
  • Buy toys that make kids move, such as sports equipment and active games.
  • Instead of driving your child to a friend’s house in the neighborhood, have them walk or ride their bike there.
  • Look at your own lifestyle. Are you getting enough exercise? “A recent study found that children whose parents were not active were more likely to be inactive themselves,” Dr. Narasimhan says. “Try to plan family outings that involve exercise.” For example, go skating on a Sunday afternoon, or have a picnic and play volleyball.
  • If you have a toddler or a young child, take a trip to the local playground or gym.
  • Check out your community recreation center to see if there are clubs or sports teams available for your child’s age group. Sign up children for a sport aimed at their age group.
  • Encourage your children who aren’t interested in team sports to try bicycling, swimming, in­line skating, skateboarding, or martial arts.