要知道，导致超重的因素有很多A number of factors contribute to overweight and obesity

▲导致肥胖的原因有很多

基因、饮食方式，或者二者结合都有可能导致超重，有时内分泌问题和用药不当也会导致孩子体重增加。除此以外，现在孩子们使用iPad、电脑、手机的时间不断增加，随之减少的是出门运动的机会，这也是导致超重的因素之一。

genetics, eating habits, or a combination of both, in some instances, endocrine problems, genetic syndromes, and medications can be associated with excessive weight gain. Nowadays, lifestyle is far more sedentary than ever before – kids spend more time playing with electronic devices, from computers to iPads to smart phones, than actively playing outside and this has contributed more to overweight and obesity then anything else before.

除了吃的健康，孩子也应该动起来Aside from a healthy diet, kids should be more active.

通常来说，小孩子每天需要保证有一小时的运动量，这并不意味着必须一下子完成，几个十分钟甚至是五分钟的运动也是很好的。要做到这点，首先家长应该成为很好的榜样，才能激励孩子运动起来;其次，要鼓励孩子参加体育训练或者体育俱乐部，比如篮球、舞蹈、足球;如果你的孩子不愿意做太专业的运动的话，可以鼓励他们参加一些有趣味性的活动，比如跳舞、跳绳、骑车。

Kids need about 60 minutes of physical activity a day, but this doesn't have to happen all at once. Several short 10- or even 5-minute periods of activity throughout the day are just as good. Parents should set a good example, by encouraging your child to join a sports team/club or class, such as basketball, dance, or soccer at school. If your child feels uncomfortable participating in activities like sports, you should try to help him or her find physical activities that are fun and not competitive, such as dancing to music, jumping rope, or riding a bike.

下面是一些可以将体育锻炼融入到孩子日常的小窍门：

给孩子布置一些家务劳动，比如铺床，扫地和吸地。

上下学时鼓励孩子多走一站地再乘坐公共交通。

早上在家播放明快的歌曲，和孩子一起跟着歌曲蹦跳锻炼5分钟再出发。

家里有宠物的话，全家每天遛狗是个既能健身又能促进家庭和谐的好活动。

在家里购置一张可升降办公桌。与其让孩子每天窝在写字台前坐着写作业，不如让孩子坐一会儿站一会儿。要知道，久坐对我们的身体健康是十分有害的，而他们在学校已经做了一天了。

乘地铁的时候，不要乘扶梯而是改爬楼梯。

▲快乐的做家务

Here are some other tips to incorporate exercise everyday:

Assign active chores such as making the beds, sweeping or vacuuming.

Walk an extra station before getting on public transport everyday.

Put on a popular song in the morning and dance around with your kid for 5mins before going off to school

Make walking the dog everyday a family affair.

Use an elevated desk. Instead of having your child sit down to do homework everyday, have them stand and work half of the time. They've already been sitting all day in school.

Take the stairs instead of the escalator when you use the underground metro.

▲运动更健康

对于很爱看电视、玩iPad、玩电脑的孩子来说，家长应该做这些事情：

限制时间，每天最多玩2个小时;找其他有趣的事情来做，比如和孩子一起把有趣的故事表演出来，或者和孩子一起画画;在电视节目的广告时段让孩子起来运动一下，并且不让孩子边吃零食边看电视或玩游戏。

For kids who are obsessed with watching TV, playing computer and ipads, parents should：

limit screen time to no more than 2 hours per day;

help your child find fun things to do like acting out favorite books or stories, or doing a family art project;

encourage your child to get up and move during TV commercials and discourage snacking when sitting in front of a screen.

▲限制游戏时间

这些小诀窍，你都学会了吗?让我们一起“动起来”吧!