Children are flexible. But even with their flexibility, it is important to warm up before any exercise routine. A warm-up exercise increases blood flow to the working muscles and prepares the body for the movements ahead. To help heavy children lose weight, spend five minutes on the warm-up activities and then move onto stretching exercises. Begin by taking a deep breath in through your nose. Exhale through your mouth. Begin to march lightly in place and lift your knees higher gradually. Keep your head lifted and shoulders pulled back. Slowly, move on to a light jog, which will help increase the blood flow to the working muscles. Increase your speed slightly toward the end of your seven-minute warm-up.