Simple Steps to Prevent Childhood Obesity

There are simple factors in every parent's control that can reduce the chance of childhood obesity. In society today, approximately one in five children will be labeled as obese. Obesity is defined as an excess amount of body fat, measured as a percentage of total body weight. A child is considered obese when their body weight is 20% higher than the average weight of children of the same age. It is imperative that parents realize how their choices impact the chances of their children developing obesity.

The main contributing factors to childhood obesity are lack of physical activity and high calorie intake, as well as the variety of foods consumed. The recent emphasis on technology as well as convenience, high calorie meals have had a detrimental effect on child health. Furthermore, one of the worst physical effects of childhood obesity is the susceptibility to diseases such as diabetes, high cholesterol, and early onset of heart disease.

Obesity has negative effects on emotional health as well. Society today labels those that are obese as lazy or unmotivated. These stigmas contribute to the increasing onset of depression, anxiety, and low self esteem in children. These factors then affect the social health of children as well, as there can be a lack in the development of relationships and acceptance from their peers.

In this technological age, it is easy for children to develop a lack of physical activity. Both computer usages as well as the increase in video gaming systems are the major technological factors in childhood obesity. It is easy for parents to use these as ways to keep their children busy. While there have been recent advancements in gaming that involve total body interaction, the comparison of these games to actual physical activity such as sports or dancing shows a minimal amount of calories burned. The largest impact that parents can have on these factors is managing the amount of time spent on all screens within the home, forcing children to find alternative methods of entertainment.

Parents do have control over several factors that contribute to obesity. The eating habits of children can be controlled, as parents need to resist the urge to provide the quick, convenience meals such as fast food and high-calorie, low nutritional snacks. A higher consumption of fresh fruits, vegetables, lean meats, and whole grains may reduce the risk of obesity in children. Parents should provide healthy beverages to their children as well, such as reduced sugar juices, skim milk, and water, as opposed to high sugar liquids such as carbonated soda pops and sugar-based beverage mixes.

Parents can also provide a variety of physical activities for youngsters. A creative mind can create unique activities that require participation and motion. Some examples of such activities are outdoor play, such as games like tag or hide and seeks, and indoor play such as fort-building, balloon play, or dancing to upbeat music.

A parents control over meal choices, activities, and daily routine may be the solution to the widespread childhood obesity seen within society today.

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Original article

5 Simple Strategies to Help Your Kids Avoid the Slow Slide Into Obesity

The childhood obesity epidemic is worldwide so we shouldn't feel all alone here in North America. However, our lifestyle habits here do seem to spread worldwide and cause problems. So it pretty much goes without saying that it is up to us to begin to turn this pattern around and we can all take part. It will start with individuals, spread to families, then to our children's generation. It took us a couple of generations to get into this trouble and it will take us that long to get out, but it can be done.

Here are 5 simple strategies to help you set the course for success and family health and wellness.

1. Set the example. I hope you didn't think I was going to say you could just sit back and it would happen. If you are not accustomed to movement on a daily basis this may be a challenge, but what better reason to make a change than for the health and well being of your whole family. Start with small changes if this is difficult for you, like a walk together for 15 minutes after work or in the evening. When you take them to the park, take part. Don't just stand at the bottom of the slide and catch them. Play tag, run the bases, climb the bleachers, play hide and seek.

2. Move as a family. If you start the habit of doing fun activities together as a family when your children are young, they will come to expect it. That will help you in the long run because the children will be asking what the plan is for the next activity or they won't hesitate to ask to do something in particular. The most fit families I know are the ones who spend a lot of time together being active. It isn't always organized or competitive activities. It may be as simple as hiking on a favourite trail with a picnic snack or spending time at your local park, beach or pool. Just start the tradition.

3. Pre-plan some family activities. This may seem pointless to you but the idea is that your family have something to look forward to. When the whole family knows that you are going to be doing a particular pre-planned activity on the weekend then you can build the excitement and anticipation, not to mention using it as a leverage tool for co-operation throughout the week. Make sure this is done positively rather than in a threatening way. Solicit their help and support through the week with the reminder of what you all have to look forward to.

4. Assign family chores.It is not considered child labour if you teach and expect your children to make beds, put dirty clothes in the laundry, put clean laundry away, set and clear tables or load dishwashers, just to name a few. General clean up and keeping things tidy along with outdoor chores such as filling leaf bags are all suitable for young children. Yes it takes time to teach them the skills but they are life skills they will need someday. Think about it. Left quietly on their own many 2 and 3-year-olds can do fiendishly intricate tasks so channel their energies into something that is helpful for everyone. If they know their help is required in order for the family to do some fun things together there shouldn't be too much difficulty. Set the bar at a level they can reach and you will all soon have success.

5. Swap some poor nutrition habits for good ones. Typical poor food habits are junk food and caffeine. If this is one of your weak spots try making a deal with your kids. If you expect them to give up sugary glasses of juice throughout the day (even 100% juice can be high in sugar) and switch to water sometimes, then perhaps you could agree to swap the same number of caffeinated drinks (including colas and energy drinks) for water. The same could go for junk food. Make a swap. Plan it, agree to it, set the example and follow through. You are aren't eliminating it altogether in one fell swoop but making easier, gradual change.

Lainey Robbins has owned a private home daycare since 1993. Over the years she has created simple systems that follow a simple methods, (mainly K.I.S.S. - keep it super simple) and it has worked without fail so she has decided to develop a website to market items and ideas to promote kids health and fitness. Check out http://www.fitkidsandfood.com/ and stay tuned for the soon to be completed ebook.

Original article

Fitness for Kids - Keep It Simple, Keep It Fun

Helping your child to develop regular fitness practices can aid in the prevention of serious illnesses such as heart disease, diabetes, and high blood pressure. An active lifestyle can also promote healthy behaviors and reduce the likelihood that your child will become overweight.

A sedentary (inactive) life, one that doesn't promote regular exercise and well-balanced nutrition, most often will lead to chronic illnesses and unwanted medical complications. You serve as the primary role model for your child, as you personally adopt wholesome routines that contribute to a healthy, more active life, they will follow your example.

If you wish for your child to change potentially harmful habits and to engage in fitness activity on a regular basis, you must encourage positive habits and assist your child to put them into action. It is vital to reinforce the significant role exercise plays in contributing to general fitness and personal well-being; it will assist them to understand the benefits of being mindful of their health.

Safety Tips to Remember:

¨ Always obtain approval from your child's doctor before taking part in any physical activity.

¨ Your child should wear a helmet when using wheeled vehicles of any type including skates and skateboards. Use a helmet during tobogganing or sledding.

¨ Have your child to perform stretching exercises before beginning strenuous activities. This will prevent muscle tears or strains.

¨ Make sure your child avoids using trampolines. Medical associations recommend avoidance of trampoline use due to the high rate of injuries related to this type of activity.

¨ Supervise all recreation in which your child participates, especially toddler and adolescent play, to prevent injury. Adults should supervise all swimming activity; never leave children unattended around water sports of any kind.

¨ Apply sunscreen to avoid sunburn and reduce skin cancer risks.

¨ If your child has a chronic condition such as asthma, diabetes, heart disease, or high blood pressure, be aware of their limitations and seek advise from your child's doctor about what level of exercise involvement is right for your child, a simple blood test can help identify potential health issues.

The most important thing when it comes to relating the importance of fitness back to to a school age child is that it's meant to be FUN! It's very easy to disguise youth fitness as play time. It's recommended that every child, every day, gets out & exercises anywhere from 30 - 60min a day. While they're young, it's important to make sure that they equate play time & running around as important as the nutrition guidelines they learn at school. With budget cuts & district restrictions, many schools can't afford recess or gym class so it's even more important than ever that parents get involved & get their kids outside to play.

Original article

Child Obesity And BMI, 4 Simple Steps To Help Him Lose Weight - Teach Him How To Diet

One-third to one-half of our children are considered overweight or obese. This is a very alarming statistic because of the implication regarding health. Children who are overweight typically have lower self-esteem than do their normal-weight peers. Further, the excess pounds may be harmful to their health now, and as adults since it has been amply demonstrated that obese children typically become obese adults.

The BMI (body mass index) is a tool commonly used in the evaluation of a child's weight by considering height and age. The BMI does not directly determine body fat but it is a reliable indicator of the likelihood of high body fat.

Once the BMI has been determined, it can be compared against norms for various age groups provided by the U.S. Centers for Disease Control. This comparison will provide a "BMI percentile" which will place the child's weight in the range of:

• Underweight (less than 5th percentile)

• Healthy weight (5th to under 85th percentile)

• Overweight (85th to less than 95th percentile

• Obese (95th percentile and above)

If the BMI percentile indicates "Overweight" or "Obese", the physician will probably perform a more extensive exam to determine whether the BMI represents fat tissue or whether it is high because of the child's natural structural make-up. The Centers for Disease Control recommends that screening for weight issues begin at age two.

It is important that parents and guardians not make the mistake of applying data from adults to children on their own. The numbers are calculated the same way but the "rules for interpretation" are different in children. The weight and height of children is constantly changing and only a health care professional can determine whether or not the numbers are bad for your child.

If you have been told that your child is overweight or obese, there are 4 relatively simple steps you can take to help him or her back to the road of good health:

1. Provide healthy meals and snacks every day. Emphasize fruit and vegetables, whole grains, and low-fat meats and reduced-fat dairy products.

2. Eliminate sugar-sweetened beverages.

3. Minimize "screen time"...that time which your child spends in front of the computer, TV, or other electronic devices.

4. Ensure that your child gets adequate physical exercise. Most children do not. The American Academy of Pediatrics recommends that children get a minimum of 60 minutes exercise per day.

Good eating habits and adequate physical exercise are essential in order for your child to be healthy and to minimize the risk of disease and adult obesity.

Get them to stop drinking sugary pop today! That will improve BMI quickly.

By Sue Bristol, R.N.

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