By Denise Brandon
Times have drastically changed. As a young child, I remember going outside to play with my friends. We would run around for hours and have a great time; however, children cannot play outside like this anymore. It is simply not as safe. This has caused our children to sit on the couch watching television, playing video games or

surfing the internet. They have become very sedentary which has led to the obesity epidemic.

Exercise is a great way to prevent childhood obesity; however, children cannot exercise like adults. If your child is between the ages of 6 to 13 years old you should be very careful with the types of exercises your child does.

Even though children look like miniature adults, their bodies and minds cannot handle intense exercise like adults. Physically, a child's bones are not mature and are still growing and they are highly susceptible to growth and overuse injuries. This could ultimately affect the overall health of their bones for life. On average, a child's bones are not fully matured until about 14 to 22 years old.

During exercise, children do not sweat like adults. This can cause a child to become overheated and suffer from heat exhaustion or heat stroke very quickly. Since their muscle mass and hormone system is not fully matured, it can be harder for them to increase their endurance, speed and strength. Therefore, in the case of children, working out harder is not better and can actually damage their overall health and self-esteem. You should also keep in mind that a child's cardiac and respiratory response is much slower than adults which could lead to severe over-exertion and is potentially fatal. Their little hearts and lungs simply do not recover as quickly as adults.

Weight and strength training is excellent for children. As long as your child does not lift too heavy weights and stays between 8 to 12 repetitions per set. Simply make sure your child gets adequate rest and water and spread their strength training over the course of the week. They should have at least one day rest in between sessions.

Before your child starts exercising, make sure they warm up and stretch out their muscles. This will prevent workout related injuries; however, before starting any exercise regimen, be sure to consult and get full approval of your child's pediatrician first.

When it comes to exercise, you should become a role model to your child. Your children are watching you. If you are sedentary, then your child is more likely to be sedentary. You should promote a healthy lifestyle by showing them how it is done.

Learn exactly how to balance work, family, nutrition and exercise with an easy to follow step-by-step plan.