Article 38: Practical Methods to Reduce TV Watching and Driving, and Increase Daily Activity

Just like changing other habits of children, reducing television time should also be done.

Take it slow. First, think about how much time your child spends watching TV. If it's two hours a day...

If the activity lasts for more than an hour, try reducing it by 30 minutes first. Also, try to use physical activities that the child enjoys.

Replace this time. See Chapter Twenty for ways to make exercise fun. Wait until the child adapts.

After reducing your TV viewing time, further reduce it by 30 minutes per day. Slow down.

Continue this method slowly until the amount of television viewing is reduced to a level that satisfies both you and your child. This amount must be reduced enough to allow sufficient time for homework and physical activity.

Walking instead of driving: a healthy and slimming way to lose weight.

For most people, cars are a convenient product; for some, they are even a necessity.

The product you need. For many people, taking a car has become a habit. You and your children...

Driving a long distance to a place that can be reached on foot? Unless you live in a city...

The city is so congested that driving to nearby places takes longer than walking; otherwise, you probably wouldn't even have considered using your feet instead of horsepower!

In any case, we are not suggesting that you replace your car with a bicycle or...

Hiking shoes. We're just suggesting you consider ways to burn a few extra calories while your kids and family go somewhere.

If you've thought about this question, you'll probably come up with many ways to leave your car in the garage.

That's the method. If you're currently driving your child to and from school, think about whether he can...

Are you walking there yourself? If I'm in a rush in the morning, walking might not be enough time. Could you drive me there?

Should he walk home by himself to and from school? If safety is a concern, perhaps he could.

Walk with siblings or friends. If walking to school is too far, consider his age.

Age and safety are factors to consider, and research is underway to determine if he can ride a bicycle to school on his own.

Another method is, if you don't need to buy many heavy items, you can invite your children and...

You can walk or cycle to the store together. If the one-way distance is less than one kilometer, walk.

The time spent going back and forth won't be much longer than driving and finding a parking space. If you're cycling, even a three-kilometer round trip won't take much time.

Even if your home is far from the school and shops, there are still ways to get there.

Useful. When you drive to a shopping mall, try to park your car a little further away, rather than...

You have to drive around in circles, trying to find the nearest parking spot. If your child gives you strange looks...

Tell him that this way he can walk a little and get some exercise.

Can you think of other ways to help your child get more exercise when traveling from place A to place B?

[Physical education classes reduced and student activities decreased]

Before widespread cuts to education budgets, physical education classes in schools could still be somewhat balanced.

The negative impacts of television and driving are because children play on campus after school and

Physical education classes usually provide a reasonable amount of exercise, but physical education classes are now being...

Physical education is considered a luxury in many schools across the country, and its classes have been reduced or completely eliminated from the school curriculum.

You could try persuading the school to reinstate or increase physical education classes, but a faster way is...

Use after-school and weekend activities to engage in physical activity to offset the effects of a lack of exercise at school. We will discuss this further in the next chapter.

[Benefits of 14 Exercises]

Regardless of why children have too little time for physical activities (including watching too much TV, being too dependent on others)

Lai's parents drive her everywhere, or she doesn't have enough time for PE classes at school. Now it's time to help her overcome her laziness and start moving around.

We know that changing a lack of exercise can require a lot of effort from you and your child.

You might even say, "If I've already prepared nutritious, low-fat food for my child, is it really necessary to help him with more physical activity?" The answer is, "Yes," and we can tell you 14 good reasons.

1. Exercise combined with a healthy diet is the most effective way to control weight. To lose weight...

There's only one way to measure your weight in pounds (0.45 kg): you need to consume more calories than your body weight.

Physical activity requires 3500 fewer calories. You can reduce your calorie intake by doing so, or

This is achieved by increasing calorie expenditure. However, research has repeatedly shown that modifying the diet...

Increasing physical activity, along with other methods, is the most effective way to lose weight and the most promising way to control weight in the long term.

2. Exercise burns more calories. Although exercise doesn't burn a huge amount of calories, it does burn a significant amount of calories overall.

It's better than sitting still or watching TV. Watching TV might burn a calorie per minute.

While physical activities like table tennis or volleyball can burn calories per minute, easy physical activities can also be beneficial.

Burns 4 calories per minute. Moderate exercise (such as brisk walking or cycling) can burn 4 calories per minute.

7 calories; vigorous exercise (such as jogging or skipping rope) can burn at least 10 calories per minute.

3. Exercise helps the body burn more fat after exercise. Exercise temporarily increases a person's basal metabolic rate (BMR), which is the rate at which the body burns calories at rest. The higher the BMR, the more calories you need to survive. During exercise, your...

BMR will increase and remain high for a period of time; the length of this period depends on luck.

It depends on the intensity and duration of the activity. For example, a person's BMR might be lower during moderate exercise.

After 30 minutes, the elevated levels remain for 6-24 hours. Therefore, even if some of the calories are gained during exercise...

It burns fat, but the bigger benefit is that BMR increases, which can help the body continue burning fat for several hours after physical activity ends.

4. Exercise can help maintain a slim figure and boost metabolism. Regular exercise is beneficial to the body.

Maintaining a lean physique (muscle) can improve metabolism in the long term. The more muscle you have...

The more you sit still, the more calories you burn. This is important because changing your diet...

Diet-based weight loss programs, while eliminating fat, also lead to muscle loss. Muscle reduction...

It will slow down your metabolism, making it easy to regain the weight you've lost. However, exercise...

Once exercise becomes part of a weight loss plan, it can help maintain the muscle tissue that burns calories.

5. Exercise helps reduce body fat. Exercise helps build muscle, which...

This is part of the calories the body burns. In fact, every pound of muscle needs 50 calories per day.

Calories provide the necessary energy, but fat requires absolutely no calories. Muscle, if you...

When the calories you consume from your food are insufficient, your body will burn some of the fat stored in your body to generate energy. Therefore, the more muscle you build, the more fat you can burn.

6. Exercise can improve physical fitness. Children who lack exercise may experience difficulty walking uphill.

Panting heavily, or feeling exhausted after just a little exercise. Start slowly, then gradually increase the duration.

The duration and intensity of exercise can improve physical fitness and make children feel satisfied with their physical function.

7. Exercise helps control appetite. While this isn't a universal rule, most people say...

Exercise makes them feel less hungry. Contrary to popular belief, exercise does not make people eat more.

8. Exercise can distract children from their food cravings. Most exercise doesn't take place in the kitchen.

Or it can be done in a place where food is easily accessible, so exercise is an effective way to keep food out of sight.

9. Changing a child's exercise patterns may be easier than changing their eating habits. If

It's difficult for children to change the eating habits that cause weight problems; perhaps increasing their physical activity could help.

It will be easier to do this. Exercise not only increases the calories burned, but it also gives children a sense of...

A sense of accomplishment. This sense of accomplishment comes from improving physical fitness or achieving goals such as increasing physical activity.

This gives him enough confidence to start working on food-related things.

10. Exercise can relieve stress. If children eat when stressed,

Exercise is especially effective. Exercise can help him stop thinking about his problems and also helps the body eliminate toxins.

In addition to stress, give your body a chance to release stress.

11. Exercise can boost self-confidence. Physical activity allows children to feel confident in their abilities.

It feels great. Improved physical fitness will give children more confidence in their abilities, and with exercise...

The gradual improvement in coordination skills will also give children a sense of accomplishment, thus boosting their self-confidence.

12. Exercise can expand a child's social circle and improve their social skills.

Joining a team, taking sports classes, or simply participating in community activities gives children more opportunities.

Providing opportunities to meet other children and increasing interaction can alleviate a child's loneliness and help them learn.

Learn how to get along with your peers and have fun.

13. Sports meets chase away boredom. Children don't feel bored when they're busy; if children...

If a child is prone to eating when bored, engaging in more physical activity can reduce her tendency to eat when she is not very hungry.

14. Exercise can become a lifelong, healthy habit. If children start exercising in their early years...

I find exercise to be a very enjoyable thing, and I'll maintain this positive feeling for the rest of my life. No.

However, if you are too eager to encourage your child to exercise or use inappropriate methods of encouragement, you may have the opposite effect.

It can have the opposite effect. Studies have found that compared to adults who exercise regularly, adults who lack exercise...

People are more likely to have some unpleasant sports experiences during their adolescence, which is why we...

We'll dedicate an entire chapter to discussing the main reasons why children find exercise fun.

If children perceive their physical activity as a positive experience, they are more likely to engage in sports throughout their lives.