Fit Kids, Healthy Habits
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By Sueann Allen
It damages your children when you are not looking. It sneaks into their lives through television and computer games. Slowly it spreads destructive, lifelong effects. It is obesity.
Did you know that nearly a quarter of US children are obese2? Even more troubling is that 11% of these children are young, between the ages of six and eleven4.
What causes obesity?
There has been a recent spike in obesity among US children, and there are several valid speculations as to why.
Increased inactivity among youth is the main culprit. In 1996, the Surgeon General reported that nearly half of adolescents between 12 and 21 didn't perform vigorous activity daily. A quarter reported that they performed no vigorous activity at all and 14% reported that they did not even perform light to moderate activity2.
The expanding market of convenient, high-fat, processed food is another perpetrator in youth obesity. The days of vegetable and fruit snacks have been replaced by chips, candy and soft drinks.
Though there are genetic factors that may predispose some children to obesity, common sense tells us that moderate, regular physical activity combined with a healthy diet reduces obesity.
What are the risks?
Childhood obesity is linked to several health risks, including hypertension, Type II Diabetes, respiratory ailments, even orthopedic problems. And without intervention, an inactive, obese child will become an inactive, obese adult. Historically, 70% of overweight adolescents become obese adults2. This means the health woes an obese child picks up are typically carried through the adult years.
Is there hope?
Yes! Besides limiting unhealthy foods, you can motivate and increase your child's physical fitness activity. The American Heart Association reports that physical activity lowers blood pressure in youth suffering from hypertension, helps with weight control, improves psychological well-being and provides a foundation for an active lifestyle throughout adulthood3.
The surgeon general reported that physical activity decreases risks of heart disease, hypertension, colon cancer, and Type II Diabetes3. There is also evidence that links increased physical activity with improvements in LDL and HDL cholesterol levels. Also, aerobic exercise can decrease the risk of cardiovascular disease among high-risk kids2.
Weight-bearing exercises such as running and basketball increase bone mineral density, possibly delaying or halting the onset of osteoporosis in females2. Since bone density forms in adolescence, increasing density while young is essential to maintain healthy adult bones. Physical activity also builds muscle, aids in muscle control and contributes to a healthy heart and lungs.
There are psychological benefits for fit children as well. Fit children have marked improvements in depression and anxiety levels when taking part in physical activities2. School performance usually improves, and physically active youth often have better sleeping habits5.
How much physical activity?
For the average toddler, youth or adolescent, 30 minutes of daily, moderate activity significantly reduces many health risks4.
How can I prevent inactivity?
To start, we can limit our children's sedentary activities, including video and computer games, TV programs and movies. Encourage any physical activity. Don't make the mistake of pushing your kids to take part in sports they dislike. They may begin to associate negative feelings about a specific activity with all exercise. If your child likes plants, take him or her on a nature hike. Play games; have contests; ride bikes; make physical activity fun, and do it together!
Set the example.
Your kids watch and listen to everything you do and say. If they observe you in an active lifestyle, they will, most likely embrace similar habits.
Begin early.
Toddlers learn by doing. A toddler's abundance of energy can be channeled in ways that foster a love of physical activity. You can take them to the park, take a trip to the zoo or play active games.
Physical activity can combat the rise in obesity. By encouraging children and providing fun opportunities for physical activity, we can reduce their risk of developing several serious health conditions. So, start them young; make it fun, and watch the positive results as your child begins an active, healthy lifestyle.
References
1. Health Benefits of Physical Activity During Childhood and Adolescence
Ganley, Theodore and Sherman Carl, editor (2000, February). Exercise and Children's Health. A Little Counseling can Pay Lasting Dividends.Retrieved October 14 from:
2. Exercise and Children's Health
Ellison, Joseph, (2003, July). Childhood Obesity. Retrieved on October 14, 2004 from:
4. Promoting Physical Activity and Exercise among Children
Raising an Active Child: Ideas for Parents. (2003, January). Retrieved on October 14, 2004 from:
5. Raising an active child: Ideas for parents
Must A, Jacques PF, Dallal GE, et al: Long-term morbidity and mortality of overweight adolescents: a follow-up of the Harvard Growth Study. N Engl J Med 1992;327(19):1350-1355
Strategy Development Workshop For Public Education On Weight And Obesity (September 24-25, 1992). Summary Report. (1994). Bethesda, MD: National Heart, Lung, and Blood Institute. ED 382 621.
Tolfrey K, Campbell IG, Batterham AM: Exercise Training Induced Alterations In Prepubertal Children's Lipid-Lipoprotein Profile. Med Sci Sports Exerc 1998;30(12):1684-1692.
Troiano RP, Felgal KM, Kuczmarski RJ, et al: Overweight prevalence and trends for children and adolescents: the National Health and Nutrition Examination Surveys, 1963 to 1991. Arch Pediatr Adolesc Med 1995;149(10):1085-1091.
US Department of Health and Human Services: Physical Activity and Health: A Report of the Surgeon General. Atlanta, DHHS, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, 1996.
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