Five ways to keep youths fit

Get those children moving.

The American Academy of Pediatrics recently advised parents to make sure children get an hour of physical activity each day to fight obesity. But you don't have to force your children to do timed sprints. That hour can be accumulated in short bursts through games that you both enjoy.

"For any individual child, the key is to get them to do activities that are fun so they'll be interested and want to do more of that activity," said Dr. Eric Small, a co-author of the policy statement.

For example, walk your child to school or the bus stop by playing the classic game Follow the Leader. The leader can jump up on a curb, hop on one foot five times or limbo under a tree branch. The game can get children as young as 2 moving and help them learn to embrace an active lifestyle.

Other fun ways to help children stay fit, some maybe even their parents will enjoy:

* For children as young as 3 and as old as 13, Cheryl Jones, founder of Sports Club for Kids, a division of Town Sports International, suggests investing in physioballs. The brightly colored balls that can be found in nearly every gym start at $12. Pair the balls with a set of drumsticks (or even wooden spoons), turn on some music, and work up a routine of squats, jumps and dance moves while keeping the beat by drumming on the physioballs. Have an older child set up the routine or, better yet, let the children mirror you doing the movements -- they will love seeing you in a goofy light.

* For children over 6, set up an obstacle course in your house or yard, Jones suggested. You don't even need the fancy equipment: Children can weave around chairs, jump over and on pillows and crawl through a tunnel made of blankets draped over furniture. (Of course, cones, small hurdles, a mini-trampoline and fabric tunnels may add to the game's novelty.) Time them to see how quickly they can get through the course. For children who like competition, you can challenge them to beat a sibling's or a friend's time.

* Tag is big with children of all ages. Rose Kennedy, author of "The Family Fitness Fun Book," says little children can play the simple version. For older children, play it in the dark with a flashlight. When the player who is "it" shines the light on another player, that person becomes "it." For mixed age groups, pair players together -- an athletic teen might have to carry a 3-year-old on his shoulders or play the entire time holding his partner's hand.

* On the season's remaining warm days, any game with water gets children involved, Kennedy says. Freeze trays of ice cubes with plastic jacks or other small toys inside (keeping in mind potential choking hazards for the youngest kids). Throw them into a wading pool and, as they melt, have children get them out of the pool. All you need is one large bucket and smaller buckets (or containers from the kitchen) for each team member. The first player scoops water from the wading pool and pours it into the container of the team member next to him and so on until the last team member pours it into the large bucket. If you don't have enough players for teams, pair up siblings or friends and have them race from the wading pool to the large bucket.

* Getting children moving can even be as simple as getting them walking or bicycling. Set aside a time for the activity and set a goal of reaching a landmark or just cruising around the neighborhood for an hour. Take your child ice skating or swimming or just run through the sprinkler, advises Marsha Smith, a physical education teacher for 36 years in New Jersey, Maryland and Texas. Take an older child golfing and walk the course instead of renting a cart. "At first, it's an honor," Smith said. "Spending time with a parent or other caregiver motivates them."

Having trouble getting things started? Kennedy suggests getting started by replacing something children hate with physical activity. So do the dishes for the children while they head outside for a bike ride, or let them stay up an hour later for a game of flashlight tag.

The key, according to Small, is exposing children, especially young children, to an active lifestyle so it's part of their normal routine.

"It's much harder to change later, after 10, 12 years of bad habits," he said.