Exercises for Kids Who Want to Lose Weight

Exercise is a crucial partner to a sensible diet for anyone who wants to to lose weight. Kids who get into the habit of exercise will have the initial benefit of losing weight and the long-term advantage of staying fit for life.

Warm Up and Cool Down

Injury prevention is is imperative to the success of any exercise program, and a proper warm-up and cool-down will help in this area. Start and end each exercise session with five to ten minutes of light activity such as stretching, marching in place, walking jumping jacks and knee lifts. The duration of the warm-up and cool-down should reflect the duration and intensity of the exercise session.

Cardio

Kids who move will lose weight. Walking, running, biking, and skating are excellent examples of cardio exercise that kids can do at any fitness or ability level. Try a variety of cardio exercises to see which one your kids prefer. Playground games such as soccer, basketball, and tag are excellent ways to get cardio in without forcing the issue. Unstructured time on the playground also counts as children move from one play area to another. Those who are new to focused exercise will want to start slow and gradually spend more time participating in cardio activities.

Strength

Strength training builds muscle and burns fat. Young children should not lift heavy weights, but can still incorporate this aspect of exercise into their routine. Lunges, knee bends, sit-ups, crunches, push-ups, and leg-lifts all provide strength training benefits without weights. As kids get older and stronger, weights are an effective addition to an exercise program. To prevent injury, weights and strength exercises should be done two to three times a week. Avoid working the same muscle groups two days in a row.

Family Lifestyle

The most important exercise for kids is part of everyday life and is a family lifestyle. Exercise needs to be something in which the entire family is invested. Work it into daily routines by walking together to school, the grocery store, or a friend's house. Choose activities everyone can enjoy together, such as hiking, organized sports, or biking. Create family challenges such as who can take the most steps in a day, who can bike around the block in the shortest time, or who can shoot the most lay-ups on the basketball court.