Get Moving! Encourage Your Child To Be Active
Childhood obesity has been a growing issue for the past few decades. It is the result of a complex dynamic that includes nutrition, activity levels, socioeconomic status, and genetics. We will not get into all of these factors today. For more information on promoting healthy eating habits in your child, please see my previous article: Healthy Eating Habits for Life. Today, however, we will focus on activity levels and how they impact weight.
Concerning recent trends
Over the past several months there has been a particularly concerning trend among children: huge increases in weight over the COVID-19 pandemic timeframe. A recent report from the CDC demonstrated that 22% of American children and teens are now considered obese, up from 19% the year before. The age group most affected were children ages 6-11 years. In speaking with patient families, this seems to have occurred particularly for those who report they stayed inside due to fears of venturing outside the house for the majority of the pandemic.
Normal weight increases for children ages two years old through puberty is about four to five pounds per year. We are seeing children and teens who have increased in weight by 20, 30, even 40 pounds in the past year. It is staggering and very concerning. It is very difficult to begin to curb that weight gain and return to healthy weights.
How much do they need?
First, we need to define what “physical activity” or “active play” is. This is moving the body enough to become short of breath or increase breathing and heart rates, to feel warm, and stimulate sweat. At first, for someone used to a sedentary lifestyle this may be walking around the block, but it should quickly escalate into more strenuous activities as the body becomes more in shape and used to activity. Physical activity is vital to health, especially the health of children. It promotes healthy growth of bones, muscles, and brain tissue. It stimulates positive mental and behavioral health and decreases anxiety and tension.
The American Academy of Pediatrics recommends that children 6 years and older be active for 60 minutes each day.
This does not have to be all at once, it can be cumulative. But studies show that only one out of four children are currently meeting this goal, and that the numbers drop fairly dramatically as children age.
Ways to encourage activity
- Find something they like. Children (and adults, actually) are more likely to stick with exercise if they like what they are doing. If your child hates to run, forcing them to jog a mile every day will be counterproductive and they will end up quitting altogether. Try several different activities – running, swimming, hiking, riding bicycles, skating, playing a few team sports. Find what they enjoy and then encourage them to continue it.
- Make it a family thing. Finding activities that the whole family can participate in will help to ensure participation and success. Kids will not think it is fair if you tell them to go ride a bike while you watch television. Go on active adventures with them and enjoy the family time that these activities provide.
- Match your child’s ability level. Do not expect your preschooler to be able to complete a strenuous five-mile hike, or your older child to tackle a bike ride with steep hills. Don’t sign them up for a competitive sports team if they have never played, start at the beginner level. if If an activity is too hard, they will quit – and likely not want to try again.
- Plan ahead. This is a two-part issue. First, planning ahead means taking time to schedule active play into your family’s schedule. Second, planning ahead means taking into consideration the length of time your kids will be active. Do you need to bring snacks on your hike? Does everyone have enough water? Does your child need special gear for the sport? Being prepared will help ensure a successful outing, and make it more likely that your child will want to go again.
- Limit screen time. Often children will choose television or video games over active play, and unfortunately this sedentary lifestyle impacts weight and obesity risk significantly. For children who struggle with this balance, I will commonly recommend “earning” time on devices through play – spend 30 minutes in active play, earn 30 minutes of screen time.
- Model good behavior. Your child is not going to go outside or be active if they never see you get off the couch. “Do as I say, not as I do” does not work will with children – especially with teenagers. Make staying healthy through exercise part of your own regular routine and you will be surprised at the difference in attitude it will make for your observant child. (And you will reap the health benefits as well, so it’s a win-win!)
- Provide healthy fuel. Kids need a well-balanced diet of healthy foods in order to have the energy needed to be active. Avoid sugary sports drinks unless your child is participating in strenuous activity in the heat.
Remember safety
There are risks with any activity, but they can be mitigated and are not a reason to avoid active play. Each activity has particular concerns, and it is important for you as a parent to keep them in mind. For example:
Encourage bike riding – but remember helmets and street safety.
Encourage walking, running, and hiking – but remember proper clothing and appropriate shoes.
Encourage outside play and team sports – but remember hydration and sunscreen.
Encourage competition – but remember to praise effort and not focus solely on winning.
Final thoughts
Some of my favorite memories with my own children involve hiking in the mountains here in Colorado. We plan trips that include exploring areas that we haven’t before, which often means exposure to some absolutely beautiful countryside. I am thankful for these activities with my family, yet I know that some of the more strenuous hikes would not be possible if we were not active the rest of the year as well. We make it a family priority to integrate active play and physical activity into our daily lives in order to ensure our children grow healthy and strong, while also spending great family time together.
Resources
There are many community resources for getting kids and families active. You may want to search your local area, but here are a few national programs as well.
https://health.gov/moveyourway/get-kids-active
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