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6 Steps to Kids Fitness

by Norine DworkinThanks to a fast food/soda pop diet and the attractions of the TV, childhood obesityhas reached epidemic proportions."It's not unusual to see a 12-year-old weighing 250 pounds," says Christiane Wert,M.P.H., R.D., program director for KidShape, a Los Angeles weight managementprogram for children.Overweight kids are targets for other kids' barbs, which can leave emotional scars, butthere are more immediate physical concerns -- high blood pressure, cholesterol andincreased risk of heart disease. Excessive weight also exacerbates asthma, contributesto orthopedic problems like hip displacement and knee fractures, and may lead toearly menstruation in pre-teen girls, a risk factor for breast cancer.

The problems are all preventable, Wert says, if children slim down by eatingnutritious food and getting more physically active. It's not just a matter of cuttingcalories, which tends to deplete muscle mass along with fat; this kind of "dieting" notonly weakens children, but ultimately slows down fat metabolism.In contrast, exercise boosts metabolism on a 24-hour basis. When kids are regularlyactive, their bodies burn more calories even when they're sitting around watchingXena.Here are some of Wert's ideas for enticing even the most sedentary kids to getphysical:

* Make exercise fun.

"Think of activities that kids enjoy and that they'll succeed at,"advises Wert. "If you pick an activity that's too difficult for them to master, they'llfeel like failures and won't want to keep doing it." Ice skating, inline skating, orskiing, for example, may be great for some, but too complex for others. Considersnowshoeing, a bike ride,

a martial arts class

, or even something as simple as a hikethrough the park or a brisk walk at your favorite shopping center. Better yet: Ask yourkids what they might like to try.

* The family that plays together...

Parents (and siblings) should get on board withthe new exercise program. The more family members who get enthusiasticallyinvolved the better. "If parents see exercise as a chore, kids will sense that and won'twant to do it," notes Wert. Instead, form Team Family so that the child doesn't feelsingled out or punished for being overweight. When was the last time you didsomething fun and active with your children?

* Reward effort.

Set up a point system for exercise. For instance, keep track of everyone's exercise feats with a chart on the refrigerator. Don't make it acompetition, but reward the whole group's accomplishment. When everyone has donethree exercise activities a week, say, celebrate by doing something special

But never use high-calorie sweets or fatty foods as a reward, Wert cautions; it sendsthe wrong message. "Food is something to nourish the body, not a reward orpunishment," she states firmly: "If at the end of a week of healthful eating, youreward your child with an ice cream sundae, it will seem more desirable than thehealthful food. The child may become consumed thinking about it."Instead of food, try tickets to a sporting event, the theater, a concert or the movies.Girls might like a massage or facial at a day spa. Or splurge on athletic equipment likeskates, mountain bikes, a gym membership, even something as simple as a jump ropeor wacky exercise video.

* Circuit-train at home

. Who needs a fancy home gym when you've got stairs, livingroom furniture and canned goods? Using everyday items as exercise tools makes forcreative fun. Wert suggests establishing workout stations throughout the house forspecific exercises. Do as much as you can at one spot in two or three minutes, thenmove on to the next station.Jog five or six times up and down the stairs in the allotted time, move on to cruncheswith your legs up on the couch, then hustle to the kitchen to curl two 10-oz. cans of tomatoes or water bottles. Finish the routine by jumping rope on the porch. Do thecircuit several times. Make it more fun by blasting your kids' favorite music.

* Dance!

Turn your living room into a disco. Pump up the volume, and shake it. Sure,it's high on the corniness meter, but it can also be a lot of goofy fun.

* Play schoolyard games.

Tag, touch football and capture the flag are aerobicoutdoor games that everyone can play. Invite other families on your block to join in,and it becomes a big social event -- not like exercise at all. When they're having fun,kids barely notice the huffing and puffing.When the weather is nasty, a great indoor option is crab soccer. Get down crab-like,scuttling on your hands and feet to move a soft Nerf ball from one end of the familyor rumpus room to the other. Just be sure to clear away anything breakable before