Summer Vacation Should Not Mean A Vacation From Fitness

Summer is a time when many kids are off from school and looking to just hangout with friends. In the past this meant going outside and playing in the yard, going to camp, or going to the pool. Many of us can still vividly recall those carpool trips to the local swimming pool, where the smell of tanning lotion hung in the air and crackly speakers belted out the latest top 40. Today, sadly, traditional summer adventures are quickly becoming a thing of the past. Spending time with friends has become a time to spend indoors chatting with friends on the computer, playing video games, or text messaging on cell phones. This had lead to a higher rate of childhood obesity.

All a parent has to do is turn on the television and see there are any number of shows about pre-teens and teens alike that are struggling with severe weight gain. Start to type a query into any search engine, and before you can type anything after “childhood”, the next phrase that pops up is “obesity”. The CDC notes, “Childhood obesity has more than tripled in the past 30 years. The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008. The prevalence of obesity among adolescents aged 12 to 19 years increased from 5.0% to 18.1%.” (1). Kids are beginning to struggle with health issues that before were typically only seen in adults over the age of 50. When our children struggle with such issues at such a young age, they, unfortunately, are many times making a lifetime habit. The CDC research shows, “Obese children and adolescents are more likely to become obese as adults. For example, one study found that approximately 80% of children who were overweight at aged 10–15 years were obese adults at age 25 years. Another study found that 25% of obese adults were overweight as children. The latter study also found that if overweight begins before 8 years of age, obesity in adulthood is likely to be more severe.” (2) A child fighting obesity is not just facing a physical problem they are facing a psychological one as well. Children who are heavier many times face the hurtful criticism of their peers and as such suffer from lower self-esteem. This low self-esteem can have a direct affect on both personal outlook on life, and performance in school. Children that are rejected many times face perceived rejection issues as adults.

The good news is, there are many ways to encourage healthy behaviors and it all starts with what we call a “lifestyle change”. A good place to start is limiting time with media inside the home. For example, for every 1 hour that is spent inside on media-related activities; get the entire family outside for 2 hours. This is a big step, never single your children out, always get your household involved in whatever activity you have in mind. Remember, fitness is great activity for everyone. This could be as simple as taking your dog out in the yard and playing fetch or taking an interactive game outdoors and playing it. (Although it’s older, Twister is a very physical board game). You can also plan family activities like going to your local park and taking a nature hike. In fact many parks have a list of activities that you can sign up for by visiting their website-many of these activities are free and all are outside. We suggest the following site: http://www.nps.gov/findapark/index.htm (Please remember to keep your skin safe when going outside for extended periods of time.*)

The next thing you need to evaluate is your pantry and refrigerator. A healthier family starts with healthier foods. If you see snack items and soda, replace them with fresh fruit and filtered water. Snack items can be ok, but they should be limited to the serving listed on the container and should still be of the low-fat and higher fiber or protein type. Say no to the potato chips, value based frozen snack items, and soda. For meals, rely on more fresh lean meats and fresh vegetables. Grains are great-keep them whole wheat or multi-grain though. Please avoid white grains completely (rice, pastas, and breads to name a few). You are looking mainly for complex carbohydrates.

In conclusion, be a great role model for your kids! If they see you exercising and eating healthy they will be encouraged to do so. Remember to tell them something positive at least once a day. When we hear positive comments this makes us stronger mentally. Being stronger mentally means feeling better about ourselves. Feeling better about ourselves can lead to a healthy transformation in mind and body. When we commit to making better choices we are leading by example and have fully embraced our lifestyle change, and are encouraging others to do the same!

(1)Healthy Youth: Childhood Obesity.(2010). Obtained from The Centers for Disease Control and Prevention: http://www.cdc.gov/HealthyYouth/obesity/

(2)Childhood Overweight and Obesity. (2011). Obtained from The Centers for Disease Control and Prevention: http://www.cdc.gov/obesity/childhood/index.html