Get your kids off the couch

After three months of summer vacation my kids are finally heading back to school tomorrow. Not only will they be hitting the books, but the fall sports season is getting underway. One of the best ways to motivate a child to get in shape before they take part in a sport is to exercise with them.
Marathon runner and instructor Jeff Galloway, author of Fit Kids Smarter Kids, gave me some advice on running with a child. Here are his tips for being a good coach:

1) Think ahead. Make sure your child has a pair of good-fitting running shoes before you hit the road. You don't have to spend a lot of money on equipment, but shoes and clothes need to fit well.

2) Fuel up. About 45 minutes before exercising, let your child eat a small snack or energy bar to avoid low blood sugar. Don't forget to stay hydrated. Drink plenty of water before and after running.

3) Start out slow. Galloway recommends warming up with a slow walk for about 5 minutes. Transition into 10 to 20 seconds of running and alternate with 45 to 50 seconds of walking. Help your child resist the urge to sprint.

4) Hold their interest. Don't push too hard or oversell the exercise routine. Let the child be involved in the process by having him choose a running course and time of day for the workout.

5) Reward their work. At the end of the session offer plenty of verbal encouragement and praise. Come up with an inexpensive or creative surprise to reward their efforts. Galloway says a reward helps the young athlete focus on his progress and feel the satisfaction of hard work paying off.

Judy Fortin's Health Minute segment runs daily on Headline News from 10am to 6pm ET weekdays.