As we celebrate Children's day and Father's day, it's a time when we encourage parents to bond with their kids in all their activities including exercising. Exercising with your kids is just a good way to get your heart pumping and burn calories, it is also a great way to build family bonds. Playing with your kids creates magical moments your child will treasure someday-memories of times you spent laughing and simply enjoying each other's company.

"Play is a magical time for kids and parents," says Steve Sanders, Ed.D, the director of the School of Physical Education and Exercise Science at the University of South Florida in Tampa. "It's a time when parents aren't thinking about other duties of the day, and can spend one-on-one time with the child."

When adults think exercise, they imagine working out in the gym, jogging on treadmills or lifting weights. But for kids, exercise simply means fun. Fun by playing and being physically active. Kids exercise when they play soccer, hide and seek, “ten-ten”, hop-scotch, follow the leader, etc.

The many benefits of exercise are issues thrashed out at length in various ways and media, however it's good to remember that kids who are active will have stronger muscles and bones, controlled body fat, reduce the risk of getting type II diabetics, lower blood and cholesterol levels and also will fight off obesity. In addition, children who exercise sleep better and are able to handle physical and emotional challenges excellently- from running around to studying for a test.

Except when sleeping, infants and young children should not be inactive for prolonged periods of time; a maximum of one hour for toddlers, and two hours for school age kids.

So take off your jackets dads and head to the field with the kids…the sure way to live longer and healthier….and much more united and happier with the family.

Raising a fit kid

Combining regular physical activity with a healthy diet is the key to a healthy lifestyle.

Here are some tips for raising fit kids:

•Help your child participate in a variety of activities that are age-appropriate.
•Establish a regular schedule for physical activity.
•Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
•Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
•Keep it fun, so you can count on your child to come back for more.