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One of the joys and benefits of childhood is that being physically active is often a natural and fun part of playing and interacting with family and friends and does not generally involve a conscious decision to exercise. This play time is also developmentally important for children’s cognitive, motor-skill, and social development. Physical activity—not only in free play time, but in school, organized sports, and other activities—must be an integral part of many children’s daily routines. It is currently recommended that children and adolescents accumulate a minimum of 60 minutes of moderate to vigorous physical activity each day and even more, 2 to 3 hours, during week-ends. Encourage as much as possible the physical activity spent outside, in the parks, forests, on the beach, etc. Long periods (two hours or more) of inactivity during the day time must be discouraged.

• Set a good example. Be active and get your family to join you. Have fun together. Play with the kids or pets. Go for a walk, tumble in the leaves, or play catch.

• Establish a routine. Set aside time each day as activity time—walk, jog, skate, cycle, or swim.

• Set up a home gym. Use household items, such as canned foods, as weights. Stairs can substitute for stair machines. Having a special home gym is extremely helpful in bad weather days or when your child simply doesn’t feel like going out.

• Give activity gifts. Give gifts that encourage physical activity—active games or sporting equipment.

• Remember to limit TV watching and computer time. The present recommendation of the American Academy of Pediatrics (AAP) is to limit exposure of children to TV and computer (especially computer games) to a maximum of 1 to 2 hours every day (all together). Instead, it is preferable to practice sports and read books.

The importance of this part of a healthy life style is commonly minimized but it is an essential

condition for functioning properly and being healthy. Here are some tips, too:

• Create the right environment. The sleeping room should be completely quiet and dark, preferably away from the car noise in the street.

• Make an evening ritual, like taking a shower then dinner then reading a book for at least 15-20 minutes, hugging and kissing before sleep.

• Respect each other time for sleep. Keep quiet when somebody else sleeps in the house. Week-ends and holidays should be used to replenish the need for sleep for all the family.

Absolutely no smoking in the house and near children. Second-hand smoke in a growing child may be more dangerous than the real smoking in an adult.

Also, the AAP recommendation is no caffeine to children – which includes sodas and teas. Herbal teas, without caffeine, are OK.

Florin Vlasie, M.D., F.A.A.P.Board Certified Pediatrician

1425 West H Street, Suite 330 • Oakdale, CA 95361, (209) 848-8133