Most children are active all the time usually children will walk or cycle a few miles per day without even realising it when they are out with friends, but in today’s age more and more children are having weight problems to some degree.

The problems sometime correct themselves for children put on weight then have a spurt in growth and these patterns can correct themselves within a few months.

However there has been an increase over the last few years in obesity in children, this has been blamed on changes in lifestyle, more and more children are turning to computer and video games and getting less and less exercise.

So what can we do to improve our children’s health and levels of fitness? New guidelines have suggested that children should have at the very least 60 minutes per day of exercise and preferably up to several hours.

Children are the same as adults and risk the increase of diseases such as the onset of diabetes and some forms of cancer as well heart disease later in life.

We should encourage our children to:

• Participate in bouts of physical activity that lasts for 15 minutes or more each day.
• Participate each day in a variety of age appropriate physical activities.
• Discourage periods of 2 hours or more of inactivity.
• Discourage them from sitting at the computer or in front of the TV.
• Children should accumulate at least 60 minutes and preferably several hours of activity on most days of the week.

Under the new guidelines schools are encouraged to work with parents and children in raising the awareness of leading a healthier lifestyle, schools are now encouraging pupils to attend after school sports clubs and physical education lessons are being structured to make sure children learn the values of exercise.

The school’s physical education programme should:

• Expose children to a wide range of physical activities.
• Teach skills to maintain a healthy lifestyle and level of fitness.
• Encourage children to monitor themselves so they can see how active they have been.
• Play an active part as a role model.

Studies showed that the times when children were less active were between 3 and 6pm, this was when time was spent on computers and watching TV. It is thought that sometimes the children are not to blame for this but rather they do it out of boredom.

This is where parents should step in and encourage activity, suggest going for a walk or for a bike ride or to the park and kick a football around. There are many ways to be active as a family without having to spend a lot of money.

One of the biggest problems is keeping yourself motivated to keeping up the new exercise and eating healthier plans you have started. Listed below are some points to help you maintain your new lifestyle:

Set goals that you can reach – We would all like to have a flat stomach and rippling muscles but when you start out on any fitness plan try and set your goals realistically, if you set goals that are beyond your means then chances are that you will become bored and lose interest.

Visualise success – On days when you are struggling to keep up your routine and are making excuses for not exercising that day try and visualise how you will feel when you have reached your target for the month.

Monitor your progress – keep a diary or journal or download software to your computer where you can keep a record of your achievements, you can look back at the progress you have made and see just how far you have come.

Work out with a friend or your partner – Sometimes working out alone can become boring, try and work out with a friend or your partner not only will you have someone to keep you company while you work out but you will be able to encourage each other also.

Watch TV or video – If you are exercising in your own home then try watching the TV while you peddle the exercise bike, you might be surprised how many miles you can peddle while watching your favourite soap operas.

Put some music on the stereo – If your exercise routine won’t allow for watching TV then try putting your favourite music on the stereo and sing or hum along to it.

Stay Hydrated and don’t push yourself too hard – Remember to drink plenty of water before and while exercising this will stop your body from becoming dehydrated, if you feel tired then stop your routine for the day.

Make sure you wear comfortable clothing – It doesn’t matter how you look while exercising, the main thing is that you feel comfortable while doing your routine.

Make your exercise routine a habit – You eat at specific times; watch TV at specific times, go to and from work at specific times so try and get into the habit of exercising at regular times too.

Don’t feel too guilty – If you miss your routine for one day then try not to feel too guilty about it just brush it off and start again the day after. But don’t make a habit of it.

Every little bit helps – The mere fact that you have made a start at improving your lifestyle with exercise and healthy eating is something you should be proud of even if you only do 10 minutes per day.

Try a varied daily exercise routine – Repeating the same type of exercises every day four or five times a week can get a bit tedious, try and include different exercises in your daily workout such as cycling one day, walking the next. This way it won’t become boring and you’re more likely to stick to it.

Use equipment that you feel comfortable with – If you don’t feel comfortable using the rowing machine then don’t use it, you don’t have to use it just because it is there, only use equipment that you feel comfortable using.

Now that you have made the decision to live a healthier lifestyle and become fitter the important thing to remember is to stick with your routine so that it becomes second nature.

It doesn’t matter whether you’re just starting out on an exercise plan or if you are building up a plan you already started, it is very important that you have goals in mind, it always helps to keep a journal of your exercise routine and plan ahead.

Write down how many minutes you do per exercise and set realistic goals for the coming week or month. Try to increase the amount you do per week, if you are following an exercise plan that includes repetitions then try and increase the repetitions by say 5 a week.

For example if you did 25 sit-ups when you first started your plan then try and increase this by an extra 5 every week.

Am I working hard enough?

You may often wonder am I doing enough exercise; there are several ways to know if you are working hard enough at your routine.

• Your heart should be beating faster than normal during exercise, but it shouldn’t be racing.
• Your breathing is deeper than usual but it is not rapid.
• Your body feels warmer than it usually does and you might be sweating a little but not enough to be dripping with sweat.
• You feel comfortable while exercising and feel that you could go on at the same level.
• You are able to carry on a conversation while exercising without having to gasp for breath.

Precautions you should take

If you are ever worried about your health particularly when exercising then stop exercising immediately and if the problem continues then make sure you visit your Doctor.

If you haven’t warmed up properly beforehand then you can experience muscle cramps during your exercise routine, make sure you get into the habit of doing warm up exercises at the beginning of your routine and cooling off exercises at the end.

Sometimes while exercising you may feel light headed especially if you are doing sit-ups or an exercise similar, if this occurs then stop the exercise for a few seconds and usually this will pass.

If you find yourself frequently light headed during exercise then check it out with a Doctor before continuing your exercise routine. Warm up routines and cooling down after exercise are just as essential as the actual routine and they should never be skipped.

When is the best time to exercise?

Your routine should be fitted in with your lifestyle but there are times when you shouldn’t exercise

• Never exercise straight after eating, this can lead to stomach cramps and nausea.
• If you are ill then it is advisable not to exercise.
• If you are feeling very tired don’t exercise.
• If you feel unwell, for example if you feel sick or dizzy during exercise and it doesn’t go away within a few minutes or the feelings return then stop your routine.
• If you get any pain while exercising then stop your routine and consult your Doctor before continuing your regime.