Children and exercise
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ABC’s hit show “Shaq’s Big Challenge” is really proving to parents and children how important it is our kids get proper nutrition and exercise. About one in five American kids is overweight enough to be considered obese, and childhood obesity tends to mature into adulthood obesity.
About a third of adults are obese, and a third of these got that way in childhood. That's why it's crucial to keep kids from becoming overweight—and to help obese kids lose weight
Facts:
• Obesity is at an all time high in the US. and Mississippi has one of the highest obesity rates.
• Obesity among children is growing at an alarming rate.
• Obesity in children can lead to many health problems later in life.
• An overweight child will tend to have weight problems later in life.
This problem is solvable with proper diet and exercise. Benefits of physical activity for children:
• Cardiovascular fitness
• Healthy weight
• Improved posture
• Reduced blood cholesterol
• Better sleep
• Boosted self-esteem and confidence
• Improved concentration
• Reduced stress, depression and anxiety
• Enhanced social skills.
Generally, kids who are physically inactive at home are inactive elsewhere. They also tend to take the least active role in organized activities. Many times, obese children want to participate in an activity but feel embarrassed and awkward.
To help "activate" kids, a great start is to decrease their time spent glued to the TV. Cutting back from more than 21 hours of TV watching a week (a typical American dose) to seven hours a week could cut a child's risk of obesity by a third. In contrast, each added hour of TV increases the risk. If a child adds five hours of TV viewing per week, he or she is 10 percent more likely to become obese. This applies as well with today’s growing technology of internet, computers, video games, and I-Pods.
When parents have positive attitudes, kids feel supported. A study showed that at least one parent must participate in the weight-loss process for long-term success. Parents, brothers, and sisters serve as role models and reinforce successes.
Another important reason to get the whole family involved is that obese parents tend to have obese kids. If both parents are obese, a child has an 80 percent chance of being obese, compared with a 50 percent chance if one parent is obese and a 10 percent chance if neither parent is obese. Although the causes of obesity involve many factors, environment strongly influences the degree of overweight.
Parents need to set a good example. Children learn by example, which is why sedentary children tend to come from sedentary families. Set a good example for your child in the following ways:
• Regularly participate in physical activity yourself.
• Involve them in physical activities around the home such as gardening, washing the car or house cleaning.
• Walk short distances instead of taking the car.
• Take your child for regular walks around the neighborhood. Babies and young children can be pushed along in strollers – once they get older, encourage them to walk part of the way.
• Restrict television watching. Limit viewing to programs that family members specifically want to watch. When the program is finished, turn the television off.
• Limit computer games and other sedentary activities.
Physical activity for kids needs to be light to moderate activity lasting for 60 or more minutes a day. Some examples of physical activity can be:
• Bicycling at 10 mph
• Brisk walking at 4 mph (15 minutes/mile)
• Dancing
• Gardening
• Hiking
• Ice skating
• In-line skating or roller skating
• Jumping rope slowly
• Playing doubles tennis
• Raking leaves
• Shoveling snow
• Skateboarding
• Washing and waxing the car
• Weight training, circuit
Another avenue is strength exercise. Overweight kids can excel when they pump iron, because they are often the strongest kids in their class. An inexpensive dumbbell set can provide a good home workout. Along the same lines, overweight kids can use their strength in sports like baseball or softball, where they might star as batters.
• Myth - Children shouldn’t lift weights because it will stunt their growth.
Fact – There is no evidence to support this “old-wives-tale”. In fact several studies disprove this myth. A child’s bones and joints are stressed more jumping around on the playground than they ever are in the gym.
• Myth – Children won’t really benefit from weight lifting until they reach puberty.
Fact – Children can quickly make neuromuscular gains that will not only improve physical strength but may also improve muscular coordination. Recent studies are also showing that it may even be possible for children to put on healthy amounts of lean muscle through resistance training. This will aid the child not only in body composition, and sports performance, but also in injury prevention.
Almost all experts agree. The No. 1 danger to children in the gym is lack of proper supervision. Properly supervised, the gym is a very safe environment for children. Left on their own, they will very easily find a way to hurt themselves. This also leads into proper training.
Children should be educated in proper form for all exercises before they are allowed to lift heavier weights. Hiring a personal trainer will help the child understand the safe ways to lift weights, and the trainer will have fun and challenging ways to motivate your child to actually want to exercise.
Childhood obesity is a social epidemic in today’s world. America must work together to solve this growing problem and the first step to doing this is in the homes. Let’s work together to help these kids to live a happier, healthier, and longer life.
Beth Rhodes, Certified Exercise Specialist, is the owner of Fitness Together at 119 Colony Crossing in Madison (by Pizza Inn) and 1127 Old Fannin Road in Brandon (by Spillway Road). Call Beth for more information about developing a fitness program designed just for you. 601-992-3433
