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Expert Q&A

	By Catherine Cram, M.S. Postpartum Fitness Expert Exercise Physiologist

My kids seem to be getting more sedentary. How can I make sure my kids get cardiovascular exercise?

Regular exercise is important for children and adolescents and helps with weight control, musculoskeletal and cardiovascular health and even mental health. Some families have found that they enjoy exercising together – getting fit and doing something fun as a team.

Focus on establishing a fitness program that the child enjoys and has a low risk of injury. Young bodies are still growing and care is needed to avoid overstressing bones and joints. Whether a child chooses to skateboard, ride a bike, ski or take part in organized sports, safety is key. Protective headwear should be worn when appropriate and adult supervision provided when needed. Children should be encouraged to hydrate during and after exercise and avoid exercising outdoors during hot, humid days.

Children who exercise during childhood are forming positive health habits that increase their chance of a healthy life. The risk of cardiovascular disease, high blood pressure and diabetes may be reduced, and they are better able to maintain a healthy weight throughout their life. One of the most positive examples a parent can provide is through the example of a healthy lifestyle. If you lead by example, your child is more likely to look at exercise as something positive, increasing health and self-esteem.

It's important to set realistic goals and rate of progression for your or your child's exercise program, and modify it as needed. Although the main goal for cardiovascular exercise may be health, keep in mind it also can be a great way to enhance friendships and families through weekly walks, runs and bike rides. Try to avoid looking at exercise as drudgery by getting outdoors whenever possible and changing your exercise activities with the seasons. By getting creative with your fitness program you may find that your exercise sessions are the best part of your day!

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