Obesity in children is a growing epidemic in the United States, but it doesn't have to be. According to the Centers for Disease Control and Prevention (CDC), the obesity rate in children is at 17%, or about 12.5 million children and adolescents between the ages of 2 and 19 years of age (CDC, 2011). Obesity among children and adolescents has nearly tripled since 1980!
How do we get our youth to become and stay healthy? Below are some ideas:
Turn off the TV / video games :
If video games are a must, then make them active games where the child can get up off the couch / floor, and actually move. TV is extremely limited in my home and video games are banned... just my personal preference.
Send children outside to play :
let them ride bikes, rollerblade, run around with friends. My kids love playing outside! Using their imagination and getting exercise at the same time is great for their growth and wellbeing.
STOP buying the junk food!! :
Eating out every once in a while won't hurt, but constant junk food is horrible for a growing body. Junk food consists of fast food and sugar packed snacks, including soda and koolaid. It is very rare that we eat out or have soda or other sweet drinks and snacks in our home. If it's not there, then there isn't any temptation.
Provide healthy snacks and water for children :
a piece of fruit is a great snack for a growing child, as is water! My 11 year old son asks for an apple and a bottle of water before he asks for sweets. He thinks it tastes better and he knows it makes him feel better in the long run.
Create a routine for the child :
get up around the same time everyday, have meals and snacks around the same time every day, have the same nightly routine to get ready for bed, etc. This will help the child adjust to a new way of living - a healthy way of living. When my son was diagnosed as ADHD I chose to change up our routines at home. As soon as I implemented a strict routine his behavior became so much better nearly overnight. Kids thrive on routines and rules because it makes them feel safe.
Yes, this may be a huge change for some families, but definitely worth the change! With the right diet, the right amount of exercise, and a healthy daily routine, he or she will grow stronger and be healthier for life. Weight in anyone, child or adult, can and does affect an individuals self esteem, so maintaining a healthy weight will increase self esteem and self confidence. In addition, building these healthy habits early on can decrease the risk for obesity as an adult, can create healthy lifelong habits, can decrease the chances of having serious and possibly fatal health problems as both a child and an adult, and will make the child feel better both physically and emotionally.
