Fitness Topics

The Need for Family Fitness

(As appeared in the Fall, 2005 issue of Healthwise magazine.)

Excess weight for children is a serious problem that has been rising at an alarming rate. The health consequences are deadly. Diseases were once considered afflictions related to aging are now appearing in increasingly younger populations. For example, among teenagers, there have been dramatic increases in obesity and all its related diseases, like type II diabetes — once dubbed "adult onset diabetes" — heart disease, and even cancer.

While diet (fast food and junk snacks) plays a big role in this growing problem, lack of activity is the single biggest culprit. The problem of cutbacks in school physical education programs is further compounded by less time spent outdoors and more time playing video games or sitting in front of a TV or computer. Without exercise and physical activity, children will not be able to build strong bones and muscles. Metabolism, too, will be diminished, allowing for easier storage of excess fat.

Since children tend to mimic the actions of their parents, they develop their earliest lifestyle habits and choices from what they observe and learn at home. In other words, it is not enough to simply tell your children to be more active. It is critical that you are also active to set the example. So, as an added incentive for us adults, getting and being fitter and healthier will benefit not just ourselves, but our children as well.

This has happened to me, personally. During my first 7 to 10 years of life, I had no interest in exercise or physical activity. However, my mom became more and more active. Rather than just telling my sister and me to go out and play, she did so herself — with or without us. She played tennis with people 15 or 20 years her junior. She even played tag and hide-and-seek ... with my friends! Essentially, what she illustrated through her actions was that being active is fun! And actions always speak louder than words.

Here are nine action steps that will help you — and your children — cultivate an appreciation for physical activity ... and thereby live happier, healthier, more energetic lives. Before we begin, remember two things: First, it doesn't have to cost much money to get your family to be active. Secondly, place emphasis on the importance of having fun!

ACTION PLAN

1. Limit TV time. This includes videotapes, DVDs, computer games, and internet surfing.

2. Plan specific and regular times for the entire week that will be devoted to physical activity.

3. Buy toys and games that encourage body movement; examples include Twister, Big Wheel, pogo stick, scooter, hula hoop.

4. Play modified versions of traditional backyard sports, like basketball, ping-pong, badminton, kickball and volleyball.

5. Regularly, bring the whole family out for power walks, bike rides, or nature hikes.

6. Toss around a Frisbee. If more than three of you are playing, use two Frisbees for more continued movement.

7. For rainy days, set up an obstacle course in your basement or garage.

8. Hold a jump rope contest to see who can jump for more repetitions or for a longer period of time without stopping.

9. Play a game of catch with objects of different sizes and shapes. Nerf Frisbees or balls (in the shape of baseballs, footballs or soccer balls) are ideal. Even a crumpled piece of paper can be used for an indoor game of catch.

By including physical activity as part of your regular schedule, you and your children will develop an appreciation for the joy of movement and, as a result, experience a higher quality of life.

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