School is out for the summer, but First Choice Rehab physical therapists say that doesn't mean that children's fitness should also be on recess. "Children must engage in sustained exercise to stay fit and healthy," says physical therapist Chuck Wolfe, DPT, Clinic Director of the Halifax office of First Choice Rehab. "Children need between 30 to 60 minutes of moderate physical exercise each day, the amount recommended by the U.S. Surgeon General."

Wolfe reminds parents that sustained physical activity is critical to children achieving cardiovascular fitness, as well as building bone mass and strength, an important factor in helping to prevent or minimize the effects of osteoporosis later in life. Other health benefits of exercise include weight management and helping to prevent type 2 diabetes, which studies have shown is on the rise in children who lead a sedentary lifestyle.

Dr. Wolfe says that exercise is also a family affair. "Parents are role models for their children's physical activity. When the family spends time engaged in physical activity, it is much easier for the child to stay healthy and adopt a lifelong healthy lifestyle. It is very difficult for children to develop healthy exercise habits and good nutrition without their parents' support."

The American Physical Therapy Association recommends the following tips to keep kids active:

Fitness Tips for Parents and Kids Sheet - From the American Physical Therapy Association (APTA)

• Limit television, video game, and computer time... all sedentary activities. Remember that television commercials encourage children to crave the foods they see.
• When your child watches television, encourage him or her to do some exercises, such as sit-ups or push-ups, during the show (or at least during commercials).
• Plan weekend family activities involving exercise, such as swimming or bicycling.
• Help your child plan group activities with friends, such as skating or hiking.
• Remember that your family does not need to join a health club or buy fancy equipment to be active. Walking is inexpensive and easy. Weights can be made from soda or detergent bottles filled with sand or water.
• Provide positive rewards for your child for engaging in physical activities, such as workout clothes, a new basketball, or an evening of roller-skating.
• Set an example for your child by being active yourself and trying new exercise routines or sports activities.
• Provide positive feedback about your child's lifestyle changes. Remember not to focus on the weight (for you or your child).
• Be your child's "exercise buddy." Plan daily walks or bike rides and set goals together for increasing physical activity. Do not set goals of losing weight.
• As you schedule your child's extracurricular activities, remember to plan time for exercise. Don't just "squeeze it in" only if there's enough time.