Texas has the nation's sixth-highest rate of overweight youth (ages 10-17), 19.1 percent, according to the Trust for America's Health. Beyond video games, parents, schools and busy schedules contribute to kids' inactivity. To combat childhood obesity, The National President's Challenge recently launched a six-week program, Active Lifestyle, to engage families in more activity and establish habits that will last kids a lifetime.

Participants were encouraged to set a daily activity goal (30 minutes for adults, 60 minutes for those under 18) and log their activity at least five days a week.

Exercise is an important part of keeping adolescents healthy and preventing heart disease, diabetes and many other health problems in addition to obesity. Encouraging healthy lifestyles in children and adolescents is important for when they grow older. Lifestyles that are learned in childhood are more likely to stay with the child into adulthood. Changes in lifestyle are harder to make the older the person becomes. The best way to promote healthy lifestyles is for the whole family to become involved.

Establishing an exercise plan

A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. The following exercise guidelines can help you plan:

• Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.

• Parents are encouraged to limit children's screen time (TV, video, and computers) to less than two hours daily and replace the sedentary activities with activities that require more movement.

Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include the following:

• Pleasure walking
• Climbing stairs
• Dancing
• Home exercise

Regular, aerobic physical activity increases a child's capacity for exercise and plays a role in prevention of heart diseases. Aerobic activities are continuous activities that cause the heart rate to increase and cause the breathing rate to increase. Aerobic exercise may also help to lower blood pressure.To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed. Examples of vigorous activities may include the following:

• Brisk walking
• Running
• Jumping
• Cycling
• Skating
• Swimming
• Hiking
• Gymnastics

Sample Activities for Kids

Part of creating a successful family exercise plan is finding activities that are fun in addition to being beneficial. The National President's Challenge has some good suggestions so your kids won't even know they are exercising:

• Take your dog out for a walk.
• Start a playground kickball game.
• Join a sports team.
• Go to the park with a friend.
• Help your parents with yard work.
• Play tag with kids in your neighborhood.
• Ride your bike to school.
• Walk to the store for your parents.
• See how many jumping jacks you can do.
• Race a friend to the end of the block.

Benefits From Regular Exercise

The following are just some of the benefits that regular exercise or physical activity provides:

• improves blood circulation throughout the body
• keeps weight under control
• improves blood cholesterol levels
• prevents and manages high blood pressure
• prevents bone loss
• boosts energy level
• releases tension
• improves the ability to fall asleep quickly and sleep well
• improves self-image
• helps manage stress
• counters anxiety and depression
• increases enthusiasm and optimism
• increases muscle strength

Track Your Progress

For more information on The National President's Challenge and to download a print log or keep an electronic log of activity, go to www.presidentschallenge.org.