Physical activity is one of the simplest and most effective ways to help reduce stress and ensure that a child gets a good night's sleep. It releases both physical and emotional tension and has a positive effect on the neurotransmitters in the brain that affect mood. Unfortunately, the rise in childhood obesity is a telltale sign that many of our children are not getting adequate exercise. Children should have at least thirty minutes of moderate-intensity activity every day.

If your child is a reluctant exerciser, be a role model for an active lifestyle and find activities that you enjoy doing together. Use your imagination and try out a variety of activities such as bike riding, hiking, in-line skating or dancing. If you jog and your child is old enough, have him ride his bike alongside you so you can both get your exercise. If you don't feel it's safe for your child to walk to school and your schedule allows it, plan to walk to school together in the morning, or home in the afternoon. Young kids usually enjoy having a few extra minutes to spend walking and talking with Mom or Dad. It's also a good way to teach safety lessons about crossing the street and watching for cars that may be coming out of driveways.

Although vigorous exercise is important, it should not be done within several hours of bedtime. Boisterous activities or vigorously exercising too late at night stimulates the body and raises the metabolic rate making it difficult for many children to relax. However, slow, sustained stretching and yoga is great to do before bed because it aids relaxation and prepares the body for a good night's sleep. It also helps kids to get out of their heads and into their bodies after a day of riding in cars, reading, being on the computer and watching TV.

• Try to ensure your that your child has at least 30 minutes of moderate-intensity exercise each day.
• Be a role model for an active lifestyle.
• Find fun, outdoor activities that you can do together as a family.
• Do slow, sustained stretches in the evening before bed.

About the author: Patti helps children to find peace within themselves. She is the creator of a highly acclaimed audio series that teaches children to turn inward and relax. In her new book for parents, The Floppy Sleep Game Book parents learn playful relaxation techniques to help their children practice the three R's--resting their bodies, relaxing their minds, and refreshing their spirits. Visit her online at www.pattiteel.com.

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