It is almost that time again. School is starting and parents are running around crazy trying to juggle their families, careers, and everything else that comes along. It is during this time, more than others, that we need to get our children on the right path to establishing healthy habits.
The Institute of Medicine refers to childhood obesity as children who have a body mass index (BMI) equal to or greater that the 95th percentile of their age and gender. The Body Mass Index (BMI) uses height and weight measurements to estimate how much body fat a person has. The Nemours foundation states in an article about children and obesity that 1 in 3 children are considered overweight and obese. The childhood obesity rate has more than doubled in the past three decades for children aged 2-5 and 12-19, for children aged 6-11 the rate has tripled. It is our responsibility to set an example for the generations after us and teach the correct choices to help them live healthy lives.
There are many reasons why obesity has become a growing concern. The Institute of Medicine describes some of the reasons as:
- Urban and suburban designs that discourage walking and other physical activity
- Pressures on families to minimize food costs, preparation time, resulting in choosing meals and snacks that are quick and convenient that are usually higher in calories and fat
- Increased costs of fruits and vegetables
- Decreased opportunities for children to be involved in physical activity at school and after school and a reduced number in children who walk or bike to school
- Increase in the amount of time spent watching TV, playing video and computer games, instead of playing outside
Childhood Obesity leads to many Physical, Emotional, and Social health problems with long-term affects. Some of the problems that occur are:
- Physical Health: glucose intolerance and insulin resistance, type 2 diabetes, hypertension, and many more
- Emotional Problems: low self-esteem, negative body image, and depression.
- Social Health: stigma, negative stereotyping, discrimination, teasing, and social marginalization
To keep your children healthy and active an article in Health and Wellness suggests the following:
- Serve more fruits and vegetables during meal and snack time and fewer foods that are high in fat
- Limit the amount of sweets
- Don’t allow children to have sodas or sugary fruit drinks that are high in calories and have no nutritional value
- Serve more whole grains o Don’t bring unhealthy food in the house, stock up with healthy snacks and meals
- Limit the amount of time that children spend watching TV and playing video games; make it mandatory for them to have thirty minutes of physical activity a day
- Get involved with the activities that your children are involved in, for example if they are on a soccer team spend thirty minutes throwing the ball with them or go with them for a walk. Make it a family event to take the dog for a walk at night.
Our society is a very fast paced, competitive environment that doesn’t allow a lot of time for eating healthy and family activities. However, we should not let our children’s health suffer because we feel the constrianed by time. Think about that thirty minute television show you watch at night or the time a person spends browsing on the internet, instead, take a walk or play a game. The Institute of Medicine states, “Health concerns are immediate and warrant urgent preventative actions. Preventing childhood obesity is a collective responsibility requiring individual, family, community, corporate, and governmental commitments. ” As your family’s schedule changes, it is a perfect time to implement exercise and healthy eating habits into your lives and the lives of your children. Consult a physician before starting and Lets Get In Shape!!