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To get your family moving, Dr. Oz says to start with walking. "You don't get hurt doing it; you build up a little bit of reliance on yourself and some self-esteem," he says.

To help motivate Haven and the other teens he's been working with, Dr. Oz, gives each of them a pedometer. "This is one of the best ways for kids to give themselves feedback. So you can do cool things," he says. "Give them to a class and have them race another class so they can count up all their steps together. You can go explore in your neighborhood. You can find nature trails. Don't make it exercise. Make it cool and fun and hip and edgy and go out and play with it, but then keep track."

Dr. Oz estimates most of these kids are walking about 2,000 or 3,000 steps a day, but 10,000 steps a day is the goal. To work up to that, Dr. Oz says to start small with just an extra half-hour each day. "The Amish, in Pennsylvania, they walk even more than that. But they're walking 10,000 steps a day, there aren't any obese people there because they just keep walking all the time," he says. "When you're walking, you're always using calories. You can walk all day long. We're designed to be able to do that."
FROM: Dr. Oz Reports: Why America's Kids Are Fat
Published on January 27, 2009
As a reminder, always consult your doctor for medical advice and treatment before starting any program.