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Fitness Topics
(As appeared in the Expo, 2004 issue of Healthwise magazine.)
Over the past 20 years, the number of obese children has doubled--and the number of overweight adolescents has almost tripled. 15% of American children are overweight. Many toddlers as young as 3 years old are too heavy. By age 10, they become obese and begin to suffer early symptoms of diabetes and heart disease.
To reverse this frightening trend, parents and educators need to address three factors that have come into play over the last two decades: 1) the explosive growth of sedentary entertainment options such as the Internet and video games, 2) an ever-increasing number of fast-food and snack options, and 3) a decline in physical education programs at schools. In a nutshell, children need to become more active and eat more healthfully. They are consuming too many sodas and fruit drinks and eating too many foods high in fats and sugars.
Treatment
There are simple yet essential steps to help children attain a healthier, leaner body:
Improve their diet.
Minimize or eliminate simple sugars and saturated fats. Keep an abundance of healthy foods and snacks readily available (carrots and celery sticks, nuts and raisins, and a variety of fruits). Encourage a regular eating pattern. Eating every 3 to 4 hours diminishes cravings and keeps metabolism elevated.
Encourage frequent, vigorous outdoor physical activities.
Physical activity has social, emotional and physiological benefits. Movement increases blood flow to the brain--allowing for better academic performance.
Develop an exercise regimen that incorporates cardiovascular and strengthening exercises.
Indoor activities include stationary cycling, rowing, and treadmill. If there's no room in your home for exercise equipment, rope jumping and stair climbing are great alternatives. Outdoor activities include brisk walking, jogging, swimming, cycling, and roller blading.
For strengthening exercises, calisthenics (pushups, chin-ups, sit-ups) are a great way to start. Another option is elastic bands and tubes or a bench and a small set of dumbbells. Learn the proper techniques for exercises that target the major muscle groups.
Prevention
The number and size of fat cells determines how slim or fat a person is. Although the number of cells can be changed through exercise and proper nourishment, the size of fat cells can be only be altered 4 times in life: when a child is in the mother's womb, during the first year of life, at the onset of puberty and during pregnancy (for the mother). In addition to these 4 time periods, the first 5 to 7 years of a child's life provides a narrow window of opportunity for parents to influence a developing child's behaviors and beliefs. Since children mimic adults, merely telling them to eat right and be more active is not enough. The philosophy of "do as I say but don't do what I do" simply doesn't work! It is critical that parents have a lifestyle of physical activity and healthy eating. As they grow, children will view this as the norm and will evolve into stronger, healthier adults. Making activities part of the family routine is the ideal way to get children to enjoy them. Instead of watching TV together, play sports and active games (tag, races, Frisbee, catch).
Conclusion
Although childhood obesity is a major problem in our society, it is a preventable one. With proper planning and effort, adjustments can be made that will guarantee healthier living. Simply keep in mind the 3 cornerstones to health: proper nutrition, regular physical activity, and consistent exercise. Always remember: the body was designed to be in motion, and it needs the proper fuel. So exercise and eat right--it'll improve the quality of our children's lives. . .now and into the future.
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