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Help Your Children Get Active and Have a Healthy Lifestyle
Posted: 12/13/2007 5:01:00 PM
Childhood obesity is epidemic in the U.S., with the number of overweight children aged 6-11 more than doubling the past 20 years. You can help your children maintain a healthy body weight by encouraging them to be active – and to have fun doing it.
Doctors and researchers are concerned because obesity can cause major health problems, such as heart disease and Type 2 diabetes. Researchers found obese youngsters tend to have at least one additional risk factor for heart problems later in life, such as high blood pressure or high cholesterol.
Kids who are overweight are also at greater risk for joint problems, poor self-esteem -- even sleep apnea. Taken together, these illnesses shorten life spans, diminish quality of life and put a heavy burden on the public health care system.
Whether your children are overweight or not, a good diet and regular exercise will help them live a longer and healthier life. By understanding that exercise burns fat and teaching your children how to exercise safely, you can instill fun and healthy habits that will last a lifetime. And if you embrace a healthier lifestyle yourself, you will be a positive role model for your family.
Studies have indicated a direct correlation between hours of TV watched and a child's body fat. They’ve got to get out and get moving, and do it with adult supervision and motivation.
Today, children do not get the activity they need and that will not change until the adults in their lives help. In order to get the exercise they need, children need to do something moderately strenuous every day.
Include your children in these family exercise activities that are fun for all of you:
- Hiking
- Biking
- Bowling
- Skating
- Dancing
- Swimming
- Table Tennis
- Yoga
- Martial Arts (some schools offer parent/child classes)
If the weather outside if frightful, there are lots of fitness videos for children that are led by adults, who can join in, of course. Even some video game systems today have an exercise component - some dance games are very popular with kids. You can even take a field trip to a local grocery store and restaurant to learn how to make healthy selections and read food labels.
Before they engage in organized team sports, children should be at least age 7 or 8, most experts say. It depends on the child, but many team sports are contact sports, and most children under age 7 are not ready for rough contact. For them, the risk of physical injury is not the only concern. There is also the issue of winning and losing. Emotionally, losing at sports can be very hard, even for adults.
At this (and any) age, try to concentrate on your child's successes. Your child may not be able to swim well, but she may be a terrific at ballet and basketball. Praise what she does well and provide plenty of opportunities for her to succeed. Introduce new activities, especially if she shows interest. Try to attend your child's games and sports meets as much as possible to encourage him/her and provide support.
Most experts agree that between the ages of 8 and 12 is the time to introduce competitive sports. Competitive sports include soccer, field hockey, tennis, swimming, gymnastics, basketball, and netball, among others. Parents should be well informed about their child's chosen sport(s), including the proper protective gear to be worn and injury prevention techniques.
Using free weights or weight training equipment is not recommended unless a child is following an age-appropriate program and is supervised by a qualified professional. Distance running should be postponed until adolescence. Even then, track programs for middle school children usually limit running distances to 1/2 to 3/4 of a mile at a time. Age appropriateness for these activities varies depending upon the duration and intensity of the activity.
The older the child is, the more resistance you may encounter when you initiate activities and change their lifestyle. Children who become active from a very young age adopt fitness as a way of life. Start taking away the remote control and bag of chips though for an 8-year-old and you will most likely meet some strong resistance. The earlier children are introduced into a regular fitness regimen, the better for the child and the easier for the adults trying to promote healthful activity.
Go to a park
One great family activity for kids of all ages is going to a park. According to the National Recreation and Park Association (NRPA), 75 percent of Americans live within a two-mile walking distance of a public park.
The National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health has teamed up with NRPA to offer a nationwide program called Hearts N' Parks. Park and recreation departments and other community-based organizations receive a grant from NHLBI to provide activities for kids and adults that encourage healthy lifestyle choices.
An increasing number of schools are also encouraging healthy lifestyle behaviors. More nutritious choices in cafeterias and vending machines, such as salad bars and baked food rather than fried, encourage kids to try items other than sodas, candy bars and French fries.
Some schools offer opportunities for increased physical activity through intramural sports programs and good-old-fashioned recess. In schools where gym classes are offered, kids are now engaging in more activities that emphasize personal fitness and aerobic conditioning.
Parents can get involved by making sure that their schools have healthy food options and provide gym classes. Home and School Associations are a good place to speak out and take an active role.
While children can play ball at the local park and choose healthier foods in school, at the end of the day it’s family support that really counts. You are a role model for your kids. Children form habits from parents, and usually maintain them into adulthood. If your children see you reach for a banana instead of a brownie, they are likely to do the same. If they see you go for a walk or wash the car, they may join in.
How to make healthy choices and changes
Focus on gradual changes in eating and activity patterns. This helps form habits that can last a lifetime
Keep healthy snacks available. Good options include fresh, frozen, or canned fruits and vegetables; low-fat cheese, yogurt or ice cream; frozen fruit juice bars; and cookies such as fig bars, graham crackers, gingersnaps or vanilla wafers.
Get your children involved in meal planning. And take them grocery shopping. This helps them learn and gives them a role in the decision making.
Don't use food as a reward or punishment. Children should not be placed on restrictive diets, unless done so by a doctor (for medical reasons). Children need food for growth, development and energy.
Eat meals together as a family. And eat at the table, not in front of a television. Eat slowly and enjoy the food.
Be sensitive. Find activities your children will enjoy that aren't difficult or could cause embarrassment.
Plan active family activities. Do things that involve exercise. Instead of watching TV, go hiking or biking, or walk around a mall. Offer choices and let your children decide.
Set limits. Make rules about the amount of time your children can spend watching television or playing video games.
Be supportive. Children know if they are overweight and don't need to be reminded or singled out. They need acceptance, encouragement and love.
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