Childhood obesity has increased more than fourfold among those ages 6 to 11. More than 23 million children and teenagers in the United States, ages two to 19, are obese or overweight. 

This epidemic puts nearly one-third of American children at risk for Type 2 diabetes, high blood pressure and heart disease.

One solution to this problem is to pick up the exercise bug, and put down the remotes, joysticks and keyboards.

Getting kids to exercise doesn’t have to be a tough sell. The trick is finding fun, creative activities that get the whole family up and moving. Going to the zoo, bowling, biking or hiking all provide hours of family fun and fitness.

Children who exercise regularly:

• Are stronger and more flexible, and thus, at lower risk for injuries.

• Have more endurance and greater lung power.

• Are sick less often and bounce back quicker if they do catch a bug.

• Grow up to be leaner and have better posture and sleep habits.

Following are some ideas and strategies to help keep your kids interested in exercise. It is important to be creative and fun when choosing your activities.

• Play fast-moving action games like tag, cops and robbers or Simon says.

• Make chores a family affair. Helping parents to shovel, pull weeds and other chores allows your child to work alongside you and learn responsibility while exercising.

• Vary the activity. Allow your children to decide the “activity of the week.”

• Look for the farthest parking spot from the mall or grocery store.

• Limit TV, movies and video games to less than two hours per day.

• Encourage an active outside break after school or before homework.

• Choose fitness-oriented gifts (i.e., a jump rope).

• Encourage the family to get up and move during the commercial of your favorite TV shows.

• Enter a 1K walk or fun run as a family with the goal of progressing to a 5K.

The American Heart Association recommends that all children ages 2 and older should participate in at least 60 minutes of enjoyable, moderate intensity physical activities every day.

If your children don’t have a full 60-minute activity break, try to provide two 30-minute periods or even four 15-minute periods.

The key is to make it fun!

Jim Hlavacek MS, PT, DPT, is a physical therapist at The Rehabilitation Institute, 597 S. Enota Drive NE, Gainesville; 770-219-8200, www.nghs.com/rehab. His column appears monthly.