Archive for March, 2006
A news report from The Herald ( link ) out of Scotland reports the reduction of physical education teachers has not helped the obesity crisis facing the youth of the country. “The number of PE teachers in Scottish primary schools has fallen by nearly 20% since 2004 raising doubts over government commitments on reducing obesity. Figures released yesterday by the Scottish Executive show that in 2005 there were 117 PE teachers in the primary sector compared with 142 the previous year – a fall of 17.6%.”
Physical education is very important in the schools to assist with the growth and development of each child. Not only does it give them a break from all the work and enhance their cognitive skills, but it is teaching them how to maintain a healthy body.
The figures show the number of Scottish children who are obese is double the level of the children in the UK. The statistics discussed in the article claimed that 20% of 11-12 year old Scottish children were obese.
There is good news on the horizon. School administrators stated they were on course to meet its target of putting an additional 400 PE teachers into primary and secondary schools by 2008.
…..Another fine example of the importance of PE in the schools.
March 30th, 2006
by Len Saunders
You may remember when you were younger your folks used to say, “You are what you eat.” This phrase is actually quite accurate. If you eat inadequate, you are going to feel inadequate. For example, if a child misses breakfast one morning, they will suffer the rest of the day. They will be tired, hungry, lack concentration, lack various nutrients needed to get the day going, and probably feel the need to eat more later in the day. At the same time, if a child eats nothing but fruit juice and donuts for breakfast, they are eating too many simple carbohydrates. This leads to weight gain, the need to eat again at an accelerated rate, and no nutritional value what so ever. Eating these simple carbs will definately hinder a child’s athletic performance.
An article in The Sentinel and Enterprise ( link ) states, “No matter what sport children are practicing, what they eat will greatly impact their performance in addition to their growth and development. Often, children and parents forget the importance of eating well in delivering peak athletic performances. Many children have poor eating habits, such as skipping breakfast and eating the same food day after day. These habits produce nutritional deficiencies in the diet, and as a result, growth and athletic performance may be impaired. Athletic children need 55% of their calories from nutrient-rich carbohydrates (whole grains, beans, vegetables, and fruits rather than sweets, candies, and soda). There is no need to eliminate sweets in the diet, but these foods should only be consumed occasionally.”
There is a vast difference between these nutrient rich carbohydrate foods (whole grains, beans, vegetables, and fruits) and the simple sugars. The simple sugars will burn off much quicker, and could potentially hinder performance, while the complex nutrient rich carbohydrates will take longer to burn off, giving the child more endurance. “During exercise, athletes rely on glycogen stores (the storage form of carbohydrate in the muscle and liver) to fuel their energy needs, and only by consuming adequate amounts of carbohydrates can they effectively replace their glycogen stores. Children need to consume a moderate amount of protein (12-15% of total calories). Proteins are important for growth as they provide the building blocks for tissue and muscle formation.”
Proper hydration is also important when it comes to athletic performance. If a child does not have enough fluid in their bodies during exercise, it could have detrimental effects. “Children 6-12 years old should drink 4-8 oz of water 1-2 hours before exercise, then another 4-8 oz 10-15 minutes prior to the event. During the activity, children need 5-9oz of a sports drink every 20 minutes. Sports drinks also contain potassium and sodium (lost in sweat). A sports drink that has less than 8% carbohydrate is recommended. The sodium and the carbohydrate content of a sports drink also helps to a faster delivery of water to the intestines for better and faster absorption, which also helps in hydration.”
March 27th, 2006
by Len Saunders
I frequently visit the “Kids Health” web page ( link ) to read many interesting articles pertaining to children’s health and fitness. You can find many editorials that teach the basics needed to help you fight childhood obesity. Best of all, the reading is geared towards children, so they can comprehend what is written in the text.
The page reviewed today from the Kids Health web site is entitled, “Why exercise is cool”. The article starts by explaining to the children they exercise every day without even thinking about it. Playing at recess, walking to school, helping Dad with yard work, or going up and down stairs are all considered exercise. “When you exercise, you’re helping build a strong body that will be able to move around and do all the stuff you need it to do. Try to be active every day and your body will thank you later!”
The article teaches children the 5 components of fitness which include cardiovascular endurance, muscle strength, muscle endurance, body composition, and flexibility. Many professionals now include stress management as a component of fitness as well. I am including snips from the web site for you to use as a resource.
Snip…..
Exercise Makes Your Heart Happy
You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic (say: air-o-bik) exercise.
Aerobic means “with air,” so aerobic exercise is a kind of activity that requires oxygen. When you breathe, you take in oxygen, and, if you’re doing aerobic exercise, you may notice you’re breathing faster than normal. Aerobic activity can get your heart pumping, make you sweaty, and quicken your breathing.
When your give your heart this kind of workout on a regular basis, your heart will get even better at its main job – delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
So you want to do some aerobic exercise right now? Try swimming, basketball, ice or roller hockey, jogging (or walking quickly), in-line skating, soccer, cross-country skiing, biking, or rowing. And don’t forget that skipping, jumping rope, and playing hopscotch are aerobic activities, too!
Exercise Strengthens Muscles
Another kind of exercise can help make your muscles stronger. Did you ever do a push-up or swing across the monkey bars at the playground? Those are exercises that can build strength. By using your muscles to do powerful things, you can make them stronger. For older teens and adults, this kind of workout can make muscles bigger, too.
Here are some exercises and activities to build strong muscles:
- push-ups
- pull-ups
- tug-of-war
- rowing
- running
- in-line skating
- bike riding
Exercise Makes You Flexible
Can you touch your toes easily without yelling ouch? Most kids are pretty flexible, which means that they can bend and stretch their bodies without much trouble. This kind of exercise often feels really good, like when you take a big stretch in the morning after waking up. Being flexible is having “full range of motion,” which means you can move your arms and legs freely without feeling tightness or pain. It’s easy to find things to do for good flexibility:
- tumbling and gymnastics
- yoga
- dancing, especially ballet
- martial arts
- simple stretches, such as touching your toes or side stretches
Exercise Keeps the Balance
Food gives your body fuel in the form of calories, which are a kind of energy. Your body needs a certain amount of calories every day just to function, breathe, walk around, and do all the basic stuff. But if you’re active, your body needs an extra measure of calories or energy. If you’re not very active, your body won’t need as many calories. Whatever your calorie need is, if you eat enough to meet that need, your body weight will stay about the same. If you eat more calories than your body needs, it may be stored as excess fat.
Exercise Makes You Feel Good
It feels good to have a strong, flexible body that can do all the activities you enjoy – like running, jumping, and playing with your friends. It’s also fun to be good at something, like scoring a basket, hitting a home run, or perfecting a dive. But you may not know that exercising can actually put you in a better mood. When you exercise, your brain releases a chemical called endorphins (say: en-dor-funz), which may make you feel happier. It’s just another reason why exercise is cool!
…..Snip
March 24th, 2006
by Len Saunders
Many parents of obese children often ask me how to get their children to exercise. The first thing I tell them is to get doctors approval before the children starts any exercise regimen. This is crucial as to make sure it is not going to harm them in any way. Once they get approval, the next step is to start S L O W L Y with a routine. Simple walking with proper foot apparel is a good start. They are not training for the marathon, but getting their bodies acclimated to daily movement. This with a combination of a healthy diet is the best start. Setting realistic goals that are easily attainable is also important.
An article from the UK on the Female First web site ( link ) agrees with this method. The truth is, these children are having problems just functioning with everyday movement. “Obese children can barely get out of their chairs and sending them running round the block would do more harm than good.” This is sad, but true. As mentioned earlier, simplicity is the key here. Teach them how to go on with daily life challenges first without the ‘overkill.’ Things that most children take for granted everyday are a challenge for the obese child. Simply walking up a staircase may be enough for a small workout on a given day. It is also important to listen to the obese child. If they say they are tired, or something hurts, then stop. Moral support from the parent is also a key element in order to have some degree of success.
The Rochester Democrat and Chronicle ( link ) reports “Approximately 65 percent of the U.S. population is overweight, and 30 percent of Americans are considered obese, or significantly overweight. That is nearly twice as many as 20 years ago.” Being overweight increases the risk of other health problems, such as diabetes, heart disease, stroke, high blood pressure, gall bladder disease and some forms of cancer. It also contributes to arthritis
March 22nd, 2006
by Len Saunders
This web page has discussed in the past how unhealthy snacks in the schools are having a tremendous negative impact on our youth. Now, the Illinois State Board of Education (ISBE) has announced that elementary and middle schools in Illinois are to be banned from selling junk food and soda in a move designed to improve children’s health and mental abilities through good nutrition ( link ). Illinois is the only state in the US that makes PE mandatory every school day, and with this announcement, they are taking the right precautions to lowering childhood obesity in the state.
It has been well documented that obesity is a leading cause of Type 2 diabetes. Many in the health profession were shocked when a new report came out in February 2006 ( link ) stating that obesity may be linked to Type 1 diabetes as well. “”The increasing prevalence of childhood obesity may substantially account for the younger age at onset of type 1 diabetes observed in various populations,” said researchers at Wake Forest University School of Medicine.” The scientists are now saying that obesity may be a factor in accelerated type-1 diabetes in some children. This is an amazing finding if true, and should be a wakeup signal for many parents.
“The new rules (in Illinois) will also change the definition of junk food to focus on what’s most important – the food’s nutritional content, said the ISBE. This spells bad news for the future of foods with low or little nutritional value, such as candy, soda, pizza and chips. The State Board is defining junk food in a way that makes sense and ensures the health of children. These rules will help students have a healthier diet and perform better in school.”
Illinois authorities are not the first to implement restrictions on the sale of junk food in schools, in response to concerns over the growing incidence of childhood obesity. With 16 percent of the nation’s children currently classed as obese, another worrying fact is that Type II Diabetes, which used to be known as adult onset diabetes, is now increasingly being diagnosed in kids, adding to the cardiovascular risk profile of children.
Although the findings about the possible link between obesity and Type 1 diabetes do not seem to be definite, it is still to be taken seriously.
According to the American Diabetes Association, type 1 diabetes results from the body’s failure to produce insulin, the hormone that ‘unlocks’ the cells of the body, allowing glucose to enter and fuel them. Type 2 diabetes results from insulin resistance – a condition in which the body fails to properly use insulin – combined with relative insulin deficiency.
March 20th, 2006
by Len Saunders
The article reviewed here was very short, but an important one to discuss. The article from democratandchronicle.com ( link ) discusses the benefits of exercise on young children and how it can enhance cognitive skills.
“Movement increases the flow of oxygen and glucose (fuel for our cells), which prepares the brain for learning. By contrast, a lack of oxygen to the brain causes disorientation, confusion, fatigue and problems with concentration and memory. The brain requires more oxygen than any other organ because brain cells have an especially high rate of metabolism.”
“Most people are kinesthetic learners, meaning they learn by doing. The brain learns best when multiple senses are involved, so it’s good to involve colors, sounds, music, smells, things you touch and, yes, physical movement in your learning.”
“Physical movements call upon some of the same neurons used for reading, writing and math. Studies have found that five to seven minutes of cardio-vascular exercise at the start of class helps students get ready to learn.”
Another reason to support Physical Education in the schools as well as getting your children out of the house and exercising more.
March 19th, 2006
by Len Saunders
One of the most common questions I get is…how much exercise is enough? An individual who is not in the fitness industry can get quite confused with all the different reports out there. Just as the frequent changes in the food pyramid can turn people off regarding the proper dietary needs, the modifications in exercise recommendations can have the same results.
An article in the Pak Tribune ( link ) is a perfect example of the confusion. After reading this article, I was perplexed to what would be satisfactory when it comes to a workout. In numerous places throughout the article I read different suggestions regarding how much exercise is enough. In one section of the article it states 30 minutes, then 60 minutes, and finally 90 minutes. On top of that, should the individual exercise everyday, 3 times per week, or whenever convenient? “Sixty to 90 minutes of exercise? Every day? That’s what the government now suggests. Even people working out at the gym say most folks won’t consider that, and the experts behind the government’s recommendation say 30 minutes a day is enough for most.”
Still confused? The same article states “The panel of doctors and scientists that developed the recommendations put an emphasis on getting 30 minutes of exercise. But its 25 pages of recommendations were scaled down to three when they were released as part of the government’s new dietary guidelines in January. Those guidelines gave equal billing to the 60- and 90-minute suggestions. “There’s an enormous need to clarify that,” said Russell Pate, a panel member and professor of exercise science at the University Of South Carolina School of public health. “I have no doubt that if we all met that 30-minute guideline, we’d have a lot fewer of us that have weight problems.”
I am getting dizzy! Here are some basic suggestions for your children. Try to get them out and playing / exercising for about an hour a day. This could involve play time with neighborhood kids, recreation teams, family walks, walking the dog, or even exercising when commercials come on TV. Try to reduce sedentary lifestyles, and support your schools physical education program. Lead by example, and encourage play time. Most important, make play time FUN. This is a great start in reducing childhood obesity affecting our youth.
Childhood obesity is becoming such a growing concern all over the world. Adults involved in a child’s need to be concerned. A couple of days ago, an article I posted on this web site discussed how Tennessee is becoming aware of this ever growing problem. Now, put Texas in this same category. It states on the Chron.com web site ( link ) “According to the Texas Department of State Health Services, the state of Texas ranks sixth highest in the nation for obesity, with more than 63 percent of Texans (two of every three people) either overweight or obese. Texas‘ annual medical expenditures on obesity are approximately $10.5 billion. More than a third (35%) of school-age children in Texas are overweight or obese, and it is projected that the number of the state’s youth diagnosed with type 2 diabetes will triple within the next 25 years.”
Snip…..”Preventing obesity is so much easier than treating it, or its complications. That’s why we must focus on healthy eating habits, especially in the first few years of a child’s life, and making regular exercise part of everyone’s routine. These messages must come from healthcare workers, parents, teachers and schools, politicians and community leaders, and even from corporate America. If you think that healthcare is expensive now, what will it be when this generation of overweight and morbidly obese children suffer obesity’s complications over the next twenty years?”…..Snip
The key here is education. Teach the young children early on that exercise and eating properly is the best prevention.
March 16th, 2006
by Len Saunders
The term “junk food” is depicted as something you ingest that is not healthy. This includes chips, cookies, cakes, and sodas. These ‘simple’ carbohydrates are considered detrimental to the health of your children. They will store up as fat more rapidly, reduce your energy level earlier, as well as make you hungry in a shorter duration. ‘Complex’ carbohydrates are considered better foods, which may include pastas, bran, wheat germ, potatoes, beans, and other root vegetables. Overall, complex is preferred over simple carbohydrates, but should still be eaten in moderation.
In many areas, vending machines are being forced to get rid of the so called ‘junk foods’ (simple carbohydrates) and replace them with healthier snacks. The Mercury News ( link ) reports, “Nearly 1 in 3 California middle school students is overweight or at the risk of obesity.” The response: “The San Jose City Council on Tuesday voted unanimously to require vending machine operators to provide healthier snacks for the city’s branch library patrons, especially children.” This seems to be the growing trend across the United States.
Many health officials are concerned with how easy it is for children to get these unhealthy snacks. Years ago, a concern was young children getting their cigarettes from a vending machine. No adults were able to monitor these minors, and stop their ability to buy the cigarettes. Now, it is very difficult to find a cigarette vending machine so easily. You wonder if this will start to occur with candy vending machines. The tradeoff may be put in healthy snacks to purchase, or remove the machines. A California health official was reported saying “A soda and chips cost $2.50 from a vending machine, but it costs $10,000 a year to treat one child for diabetes.” Very well stated…..and true!
March 15th, 2006
by Len Saunders
A report from the Boston Globe ( link ) states that 20% of children ages 5-14 are overweight in the Cambridge area. These numbers are higher than the national average in 2000, which was at 15 percent. Once again, the statistics are supporting the fact that children are exercising less, and eating more. A key role in reducing these statistics are the parents becoming actively involved. The parents need to motivate their children to go outside and play more, while eating a healthy diet. Encourage the children to participate in team sports at the local recreation department or “Y.”
“The good news is the rate has stabilized. Previously the rate was increasing by 1 percent each year.” One percent a year is staggering and really needs to be controlled. The fact that it has stabilized is positive, but now the percentage seriously needs to be reduced! “The report also estimates that another 18 percent of the K-8 population is at risk for becoming overweight. This means that about 38 percent of Cambridge’s public school children are at risk of becoming insulin resistant, a precursor to diabetes. Being overweight affects the way insulin works in the body.”
As reported on this web site many times, Type 2 diabetes is on the rise. There is a direct correlation between the rise in childhood obesity and Type 2 diabetes. A child’s health will significantly improve when maintaining a healthy weight throughout their lives.
“African-American and Hispanic children in Cambridge were more than twice as likely as Caucasian children to be overweight, at 26 percent for each minority group compared with 11 percent of white children. Not all kids have access to healthy exercise and nutrition options. It’s hard to make time for exercise when the focus for many after-school programs is solely on academic achievement, and at home families are under time and financial constraints.”
March 13th, 2006
by Len Saunders
The article reviewed here is from TownOnline.com ( link ) which has an interesting title, Generation XL: Childhood Obesity. The media has made it clear through the years that we have a ‘growing’ problem on our hands that really needs to be addressed. For the first time in a while, the life expectancy of our children will be less than our own. Childhood obesity is ever growing, and does not seem to be slowing down. “There is an epidemic spreading through this country that is silent and grows every day right before our eyes. Over the past three decades, public health officials say the obesity rate has more than doubled in preschool children and adolescents and has more than tripled in 6- to 11-year-olds.”
The statistics are alarming! You can do a search on Google regarding children’s health and find reports from dozens of reputable organizations making claims that our children are getting obese with higher rates of heart disease. They provide studies and statistics that should put a scare into many parents. “Experts attribute the rise in child obesity to a variety of societal factors, which can be distilled down to two key concepts: diet and exercise. Children are leading increasingly sedentary lives and eating increasingly unhealthy foods. They are a generation raised on video games, instant messaging and fast food. The result is a dangerous combination of inactivity and poor nutrition which puts children at a higher risk for developing diabetes, hypertension and heart disease, as well as many other life-threatening conditions.”
The rise in childhood obesity has caused Type 2 diabetes to escalate, which used to be called adult-onset diabetes. Since so many children are getting this disease at high rates, the name is now called just Type 2 diabetes. Another consideration to take into account is the amount of children who show some sign of heart disease, whether physical inactivity, cholesterol, or high blood pressure. The effects of obesity also affect the child emotionally and physically. This article is just another reminder to parents to stay alert and do something to prevent this from happening with their children.
March 12th, 2006
by Len Saunders
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