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Raising Fit Kids: Healthy Nurtition, Exercise, and Weight

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Cut Back and Get Kids Active -- Without a Fight continued...

"You have to watch what you do," says Paul Ballas, DO, a child psychiatrist and medical director of the Green Tree School Clinic in Philadelphia. "Parents who have limited TV habits tend to raise kids who will have limited TV habits." In short, if you set household screen-time rules, you also need to follow them.

Remind teens to limit screen usage. Banning electronics completely isn't realistic these days, but it's important to let your teen know you're paying attention to how much time she's on a screen. "Sometimes, you need to give them a gentle reminder like, ‘Hey, I think you've used enough technology for now -- it's time to get off and do something else,'" O'Keeffe says. "These kids were born digital, so it's up to us to remind them that there's an unplugged world."

Motivate your teen to exercise. Many kids drop out of sports programs during the teen years. Your teen will be more motivated to move if you let him choose the type of activities he wants to participate in. For example, you may want him to play baseball, but he may prefer swimming at the gym. Show your support for his choice by providing transportation. You can even coordinate schedules so you can work out together.

Another way to help your teen be more active is to use his screen time as a motivation to move more. There are plenty of exercise videos and active video games available that are fun to do and can get his heart rate pumping. Encourage him to play with friends, or get the whole family involved in a little healthy, active on-screen competition.

Encourage activities that involve socializing. Look for activities and clubs that engage your teen socially, so he will get out and be with other people, O'Keeffe says. If you can't convince him to join you at social events, suggest activities related to his interests that involve other kids, such as school or church groups or volunteer work.

Create screen rules together. You'll be more likely to get your teen's buy-in if you come up with screen-time rules as a family. Together you can write up a contract that outlines clear house rules with rewards and agreed upon punishments. Here are some suggestions for rules to implement together:

  • No texting during meals, either at home or a restaurant
  • No TV during meals
  • No TV until after homework and chores are done
  • The TV gets turned off at a set time at night
  • The computer stays in a public room in the home
  • No TVs in bedrooms

 

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