Exercise is beneficial throughout life-it improves strength, builds muscle, strengthens bones, lowers blood pressure, reduces body fat, and increases the "good" blood cholesterol levels while decreasing the "bad" blood cholesterol levels. Exercise also improves mood and lowers stress and anxiety. Weight-bearing physical activity makes bones strong and helps them take in the bone-strengthening mineral calcium. The bone-building effects of exercise are especially important during adolescence because this is the time when bones reach their peak strength and density. Being fit also helps children develop a positive self-image. Everyone should work toward a goal of exercising for at least 30 minutes almost every day. Exercising longer and harder provides additional health benefits.

The lack of exercise among American children is beginning to take its toll. Two out of three adolescents can't pass a basic fitness test. Fewer and fewer American schools require daily participation in physical education classes and many children spend more time watching television than doing anything else, including attending school. Teenagers who are not physically active are also more likely than active teens to engage in behaviors that are potentially harmful to their health-including smoking cigarettes, using marijuana, eating a poor diet, or failing to wear seat belts.

A person who establishes the habit of physical activity during childhood and adolescence is more likely to stay active and healthy as an adult. If your child has been sedentary, help him or her gradually become more active. Suggest ways to fit exercise into your child's daily routine. Have your child walk or ride a bike to school instead of riding in a car. Or suggest taking the stairs instead of an elevator whenever possible. Limit the time your child watches television, uses a computer, or plays video games. Be a good role model and engage in regular exercise yourself. Plan fun activities such as games, bike rides, or walks with family and friends. Being physically fit means having good endurance, strength, and flexibility. Your child can develop each of these abilities through different types of activities. Endurance, or aerobic fitness, is achieved through exercise that increases the heart rate, training the heart and lungs to work more efficiently. Aerobic exercise involves sustained, repetitive motion of the large muscles, such as those in the legs, and includes brisk walking, jogging, cycling, swimming, aerobics, skating, and stair climbing.

A good way to encourage your child to engage in exercise is to have them sign up for different sports activities. These activities are typically support by the local school district. If the local school district is not very good at organizing sport activities, a parent can a number of times use the services offered by the local city. Typically the local authorities have different activity centers that have a wide range of activities going on. In these activity centers a child can learn how to skate and play games such as soccer, basketball, racquet ball etc. Many times they will organize leagues where the children can compete against each other for a price. Typically since these activities are supported by the local authorities, the price is minimal and very affordable.