Just Do It For Your Kids
Today's youth are far more likely to be found in front of the television or the computer screen, or at a fast food spot, than they are elevating their heart rates in sport or exercise.
According to the U.S. Center for Disease Control, poor fitness, inactivity and bad diet are contributing to increasing juvenile obesity. Since 1980, the percentage of children who are overweight has doubled. This brings on a host of health and social problems that get more serious as children become adults.
Studies have shown that children who are obese frequently struggle as adults with excess weight. And before they become adults, obesity puts them at a significantly increased risk of developing juvenile diabetes, heart disease and other chronic, life-threatening conditions.
The experts currently studying the problem tie the recent rise in overweight children to factors including fast food-centered diets, a reduction in physical education demands in schools, and increased "seat time" - more computer or television time and less active playing or sports.
But the reasons are many and varied, and solutions are not going to be easy to identify or implement, they say.
What can adults to help children set patterns for lifelong good health and fitness?
Lead by example. Don't just tell kids to go ride a bike. Go ride with them. Limit computer and television time - not just for them, for everyone in the house. Go to the zoo, or the park, or go roller-skating or blading (grownups skate too - no sitting on the side watching!). Instead of catching a movie or renting a video, help them plan and film a movie, using a camcorder, that will keep them moving. In health and fitness, just as in other things, children learn habits by observing adults around them.
Make it fun, not stressful. If a child is overweight, don't threaten and punish. The stress of punishment could have the reverse effect and cause kids to overeat to either rebel or comfort themselves. Focus on fitness rather than weight. Make a game out of weight lifting and seeing who improves the most - you or the kids - from week to week. Don't cut out desserts; buy sorbet instead of ice cream, and pretzels instead of cookies. Get kids to help with physical projects like yard work that you can do together. Go camping. Or boating.
Pay attention. Your children need good health care. They need regular checkups, and when they're not well, they need to see a doctor the family knows and trusts. Finding a family physician who answers your questions and gives you the attention you want is good preventative medicine. (But you have to follow doctor's orders! Get immunizations for children as directed, and don't cut corners on health recommendations.) The emergency room or urgent care center is not a doctor's office, and health insurance isn't a luxury. It is a necessity for living the best, healthiest life.
Avoid the golden arches. Feed children healthy foods that taste good, and eat the same thing you're serving them. If they want burgers, cook them at home (try turkey) and use low-fat mayo. Same thing goes for tacos - anything you cook at home is likely to be significantly healthier than fast food. Let kids help you cook. Learning that skill will help them avoid prepackaged, fattening food for the rest of their lives.
Stay informed.Know what your children need, and what risks they face. Talking with their physician and becoming knowledgeable about events in your community are two good ways to do this. Another is to conduct a little research. Check out www.cispimmunize.org - it's a great resource for health-related news. Another good place to look is at the literature your insurance company sends you - many are now helping subscribers educate themselves with informational newsletters that discuss current health news.
Experiment. Soccer is not for everyone. Forcing a child to compete in a sport he or she doesn't enjoy will make the whole family miserable. (Lessons about sticking with things don't necessarily apply to fun and games.) If the usual sports aren't exciting, try something else. Martial arts, aerobics, gymnastics, cycling, swimming, rowing, yoga, dancing, horseback riding, Ultimate Frisbee, boating, rock climbing, track - there's a whole world out there. Let children know that enjoyment, not performance, is the most important part.
According to the U.S. Center for Disease Control, poor fitness, inactivity and bad diet are contributing to increasing juvenile obesity. Since 1980, the percentage of children who are overweight has doubled. This brings on a host of health and social problems that get more serious as children become adults.
Studies have shown that children who are obese frequently struggle as adults with excess weight. And before they become adults, obesity puts them at a significantly increased risk of developing juvenile diabetes, heart disease and other chronic, life-threatening conditions.
The experts currently studying the problem tie the recent rise in overweight children to factors including fast food-centered diets, a reduction in physical education demands in schools, and increased "seat time" - more computer or television time and less active playing or sports.
But the reasons are many and varied, and solutions are not going to be easy to identify or implement, they say.
What can adults to help children set patterns for lifelong good health and fitness?
Lead by example. Don't just tell kids to go ride a bike. Go ride with them. Limit computer and television time - not just for them, for everyone in the house. Go to the zoo, or the park, or go roller-skating or blading (grownups skate too - no sitting on the side watching!). Instead of catching a movie or renting a video, help them plan and film a movie, using a camcorder, that will keep them moving. In health and fitness, just as in other things, children learn habits by observing adults around them.
Make it fun, not stressful. If a child is overweight, don't threaten and punish. The stress of punishment could have the reverse effect and cause kids to overeat to either rebel or comfort themselves. Focus on fitness rather than weight. Make a game out of weight lifting and seeing who improves the most - you or the kids - from week to week. Don't cut out desserts; buy sorbet instead of ice cream, and pretzels instead of cookies. Get kids to help with physical projects like yard work that you can do together. Go camping. Or boating.
Pay attention. Your children need good health care. They need regular checkups, and when they're not well, they need to see a doctor the family knows and trusts. Finding a family physician who answers your questions and gives you the attention you want is good preventative medicine. (But you have to follow doctor's orders! Get immunizations for children as directed, and don't cut corners on health recommendations.) The emergency room or urgent care center is not a doctor's office, and health insurance isn't a luxury. It is a necessity for living the best, healthiest life.
Avoid the golden arches. Feed children healthy foods that taste good, and eat the same thing you're serving them. If they want burgers, cook them at home (try turkey) and use low-fat mayo. Same thing goes for tacos - anything you cook at home is likely to be significantly healthier than fast food. Let kids help you cook. Learning that skill will help them avoid prepackaged, fattening food for the rest of their lives.
Stay informed.Know what your children need, and what risks they face. Talking with their physician and becoming knowledgeable about events in your community are two good ways to do this. Another is to conduct a little research. Check out www.cispimmunize.org - it's a great resource for health-related news. Another good place to look is at the literature your insurance company sends you - many are now helping subscribers educate themselves with informational newsletters that discuss current health news.
Experiment. Soccer is not for everyone. Forcing a child to compete in a sport he or she doesn't enjoy will make the whole family miserable. (Lessons about sticking with things don't necessarily apply to fun and games.) If the usual sports aren't exciting, try something else. Martial arts, aerobics, gymnastics, cycling, swimming, rowing, yoga, dancing, horseback riding, Ultimate Frisbee, boating, rock climbing, track - there's a whole world out there. Let children know that enjoyment, not performance, is the most important part.
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