Back To School

It always amazes me how the summer seems to dissipate so fast. If you live in the southeast or west coast, there is a good chance your children are already back at school. Back to school for many means a time for ‘change’, and the chance to lead a healthier lifestyle. For children, the first day of school is equal to making a new year’s resolution for the adult. Parents, take advantage of this opportunity. Here are some suggestions for change:

1. If you child is old enough, let them walk or bike to school. If they are too young, maybe the parent can join them with the morning walk.
2. Cut out the early morning sugar foods at breakfast. They burn off too fast and make the child hungrier earlier in the day. This could result in less brain activity due to the breakdown of the sugar so quickly. Stick to a high protein and fiber diet. Many cereals or cereal bars are an excellent sources this type of breakfast.
3. Let your child help make their lunch. There is nothing wrong with some unhealthy junk food once in a while, but the bulk of the meal should be healthy. Stay away from sugary drinks. About a fifth of a child’s calories come from drinks, so a healthy beverage is important.
4. Exercise as a family when you get a chance after school. A nice long walk together can accomplish this.

These are just a few suggestions. Check back here in a couple of weeks when I launch a new fitness event geared to get children and parents exercising together.

For all the at home parents sending their children back to school, now your vacation begins!

4 comments August 25th, 2006 by Len Saunders

A ‘Growing’ Concern

Is there an obesity epidemic facing the youth (and adults) of the world today? Through the years, all the studies, statistics, and news stories supported this question with a very loud YES. In my heart, I refused to believe it. I thought it was all propaganda to sell various products such as nutrition bars or exercise videos.

Recently, I have been studying people, their habits, and their sizes. Please keep in mind, not to look at anyone to make negative judgments, but just to see for myself what the world looks like from my perspective. Quite honestly, I never did this before. While visiting a local amusement park, I noticed the fatty foods people were eating. I saw a good majority of adults and children who were severely overweight. Many who had trouble just walking and some that could not even fit through the turnstiles. The next day, I went to the mall, and noticed the same thing. Later in the week, I went to the beach…and again, noticed the same thing.

Why am I pointing this out? To be honest, I do not know. I guess my assessment of the population through the years was inaccurate. Maybe all the news clips are telling the truth, and we have a severe problem on our hands. Heart disease is still the number one killer, and type 2 diabetes in on the rise in the young and the old. Unless some serious education takes place in the schools, the younger population life expectancy will dramatically drop. To all the parents who read this web site, it is time to practice tough love. Get those children out and exercising, and watch what they eat. Be good role models to them, and practice what you preach.

There are no products to sell here, no exercise videos, and no nutrition bars…. just some free advice from someone who cares.

4 comments August 13th, 2006 by Len Saunders

Childhood Obesity Facts

This post is to answer a question emailed to me from Steve in California.

“Dear Len: Do you know where I can find respectable data supporting the need for more physical activity in children?”

Steve:

The American Heart Association is a very respectable source. The information I provide below was taken directly from their web site, so appropriate credit is given. I also did a google search for child obesity facts, and it turned up many results to assist you. I hope this answers your question and helps other looking for the same material.  It is important to get these facts into the correct hands, such as government officials or school administrative offices.  The first step in fighting childhood obesity is getting more physical education in the schools.  It is very sad how PE has been cut back.  Studies show that PE in the schools not only help keep the children fit, but enhance their cognitive skills.  It always amazes me how easily it is cut back in many school systems, when it is such an important part of the overall school experience.

Len

Children’s Need for Physical Activity: Fact Sheet

• Children in the United States today are less fit than they were a generation ago. Many are showing early signs of cardiovascular risk factors such as physical inactivity, excess weight, higher blood cholesterol and cigarette smoking.
• Inactive children, when compared with active children, weigh more, have higher blood pressure and lower levels of heart-protective high-density lipoproteins (HDL cholesterol).
• Even though heart attack and stroke are rare in children, evidence shows that the process leading to those conditions begins in childhood.
• The 2003 Youth Risk Factor Surveillance Study indicates that 33.4 percent of youth don’t engage in physical activity that promotes long-term health.
• A fitness testing program sponsored by the Chrysler Fund Amateur Athletic Union, which tracks fitness among 9.7 million people between ages 6–17, shows that children are getting slower in endurance running and weaker.
• The National Health and Nutrition Examination Study (NHANES, 1999-2002) found that the prevalence of overweight American adolescents ages 12–19 was 16.7 percent for males and 15.4 percent for females. There was an increase of 250 percent from 1970 to 2002.
• About 16 percent of adolescents ages 12–19 have total cholesterol levels exceeding 200 mg/dL.
• An estimated 22 percent of American children under age 18 are exposed to secondhand smoke in the home. An estimated 2,000 American young people become smokers every day.
• Children spend an average of three to four hours a day watching TV.
• Inactive children are more likely to become inactive adults.
• Healthy lifestyle training should start in childhood to promote improved cardiovascular health in adult life. The following good health practices should be promoted among children:
• regular physical activity
• a low-saturated-fat, low-cholesterol diet after age 2
• smoking prevention
• appropriate weight for height
• regular pediatric medical checkups

Remember, you can find more material when you do a search for “Childhood Obesity Statistics”, or “Overweight Children Facts.” Best of luck with your research.

5 comments August 5th, 2006 by Len Saunders

Children Need More Playtime

If you have been reading this blog on a frequent basis, you know that one solution to the obesity epidemic is making kids more active. Now, the new prescription for healthy kids is ‘playtime.’ Take away those books, computers, video games, and TV’s. Substitute ‘play’ for all those other sedentary activities. An article on the WRAL ( link ) web site mentions a study designed “to examine the connection between children’s physical activity and risk factors for heart disease and diabetes. The study looked at 1,732 9-year-olds and 15-year-olds from Denmark, Estonia and Portugal. Physical activity was monitored for four consecutive days by strapping little machines to the youngsters’ hips, which monitored accelerations in body movements. Despite differences among the three countries where children were monitored, the benefits of physical activity were consistent. The more active children had healthier numbers for blood pressure, cholesterol and insulin.”

The study does not suggest getting children working out in the gym or on the treadmills, just simple play. Children can double the amount of physical activity they get just by playing outside a little everyday. Arrange for play dates with other children, town recreation programs, YMCA visits, or even after school programs. The best alternative is for the parents to go outside and ‘play’ with their children. Not only will you be helping them stay healthy, but you will also be helping yourselves!

Lastly, the researches state “physical activity does not demand intense exercise, such as playing soccer or tennis. “There is a value to five- and 10-minute bouts of activity, where kids will run for a little while and then stop.”

5 comments August 4th, 2006 by Len Saunders