The number of sedentary Americans is growing rapidly. Over the last 20 years, childhood obesity has grown at an alarming rate and nearly 15% of our nation’s children are now categorized as severely overweight. The problem isn’t only with our children; parents have become more sedentary, as well. Thanks to desk jobs, 24-hour cable TV and computers, not only has our work changed, but our recreation and entertainment has also changed.
Only 30 years ago, television was a Saturday morning activity for kids, today they are bombarded with cartoons on several channels 24-hours a day. Then, added to the passive nature of watching television is the fact that these same children are assaulted with advertisements for sugary foods every 8 minutes or so as well as more advertisements for more shows to watch while eating those unhealthy foods. It’s a vicious cycle.
Computer and video games are just as notorious. While experts will argue that computer and video games are better because the child is actively involved in the game - thinking, strategizing, learning hand-eye coordination, etc. - the children are still just sitting there.
Computers, video games, and television have their place, but the television was made for us. We were not made for television. Children don’t yet have the self-control, discipline or wisdom to understand this, so it is up to their parents to teach them and to be role models for them. This can be extremely difficult for sedentary parents who come home from a long day’s work and just want to relax, and rightly so. Don’t be alarmed, this isn’t a Richard Simmons nightmare: the idea here is to encourage good habits, not to ruin your life.
Many families find that joining a gym or the local YMCA can be a great way to stay fit together. Just walking around an indoor track, swimming together, or shooting baskets will put us on the road to weight loss and consequently, healthy hearts. If the weather permits, parent and child can take the dog for a walk. If you don’t have a dog, borrow the neighbor’s dog. Children often need to have a goal for their fitness (as do adults), so plan to do something specific. Walk to the end of the street to see if the sunset looks pretty from there. Time and measure the walk to see how fast the child can go. Make a chart and keep track of any subsequent walks. Then graph the child’s improvements. This may lead to running, which is even better.
Most town recreation departments offer group classes for children beginning at very young ages. Dance, movement, and tumbling classes are great ways to get kids started. Every child should learn to swim, so plan on a few weeks of swim lessons every summer. As children grow, the same recreation departments usually organize team sports for children as young as 4 or 5. Soccer, basketball and baseball can be wonderful opportunities for children to learn skills, make friends, and keep fit at the same time. Individualized sports such as gymnastics, martial arts, and dance can be attended throughout the entire school year, and success is usually based on individual accomplishment, not team numbers. These are great for children who are more self-conscious or are not as athletically inclined.
The experts say every child should have an hour of moderate physical activity every day. This doesn’t have to be all at once. If you live close enough, walk or bike with them to and from school each day. In the afternoons, shoot baskets in the driveway, jump on a trampoline, jump rope, or turn some music up loud, and just dance like crazy. Until they are about 10 or 12, rare is the child who will respond well to a regimented daily exercise routine. Just get them moving every day: be creative and do something you like. Chances are, your child will enjoy it just because it means being with you. If you’re a jogger, let your child come along on his bike or roller skates. Have him time you and help chart your improvement. Soon he’ll want to see the same good results in his own body.
Lastly, children need a healthy diet in addition to an active lifestyle. Give them a healthy breakfast with a balanced breakdown of protein, carbohydrates and fats. Keep healthy snacks available, especially for after school, when they come home famished. Encourage your child to help with dinner, especially in preparing vegetables, fruits, and salads. He’ll enjoy eating and sharing what he’s prepared.
Remember, children practice what they see, not so much what they’re told. If a parent takes his child to all sorts of classes, team sports and lessons but merely sits on the sidelines and eats an ice cream cone, the child will learn a lesson from that. But is it the lesson the parent desires? For your heart’s sake, find your own fun way to keep fit, and inspire your children to lead an active lifestyle.
