Obesity is no longer a major health issue confined to adults. In the last 20 years, the number of overweight children and adolescents has nearly tripled. At least 17 percent of children and adolescents from two to 19 years old are now overweight.

Being overweight and obese is bad enough for adults, but the impact can be even worse for children and adolescents. The dangers include type 2 diabetes, insulin resistance, at least six types of cancer, heart disease, high blood pressure, as well as the emotional health problems of low self-esteem, negative body image and depression. And, then there are the consequences of being overweight as a child carrying over to adulthood.

Exercise is only one part of the solution towards this escalating problem — don’t forget good nutrition — but it is a good place to start. Here are some tips.

Become a role model

Practice what you preach. This is not a game where you can stand on the sidelines and coach your child or adolescent into a healthy lifestyle. You must demonstrate it to them on a daily basis. Build regular exercise into your routine and lead by example.

If you are member of a local fitness center or attend exercise classes, check if there are equipment and programs for children and adolescents. If you aren’t a member, check it out because some facilities offer family rates.

Make exercise fun

Most children and adolescents spend an average of four to six hours a day in front of some screen, whether it be a computer, television or both. Don’t try to compete with their favorite games or shows. Make exercise fun by incorporating something from these favorites into an activity. With summer coming up, there will be more opportunities to get outside and get moving.

Choose activities like basketball, dancing, horseback riding, roller skating or martial arts. Make some time on the weekend for a family outing and go canoeing, play kickball in a park or hike to a local waterfall. Or, make walking the dog a family activity.

Make a plan on a calendar to include more activities in your month, and get your children and adolescents involved in researching and choosing your next adventure.

Remember, competitive or organized sports are not for everyone, so talk about soccer or gymnastics before you sign them up. Some kids may prefer one-on-one activities or a small group until they become more comfortable and confident.

Seek expert advice

A word of advice — always seek the advice of your family doctor before beginning any program of exercise for your child or adolescent, especially if they are more than moderately overweight or obese. Don’t run the risk of injury or further health problems by taking on more than you both can physically do.

If you are looking at fitness centers or classes, make sure the staff is appropriately trained, the equipment is safe and appropriately sized for younger people, and the classes or sessions are age-appropriate. Different ages mean different stages of physical and mental development.

Cassie Welsh is the Managing Partner of Operations and a Fitness and Wellness Coach at Fitway of Seneca.