Health Tips

9. Our children are not exercising, we must motivate them to do it

Contrary to what we see these days in the attitude of many adults, who enthusiastically embrace exercise as part of their daily life in order to enhance health, Our Children are now, more than ever before in history, choosing to live a sedentary life.

Statistics show that today’s children – between the ages of 2 to 12 – watch about 5 hours of television every day, and devote almost the rest of their non-sleeping time to video games and computer chat. Only one-third (1/3) of all elementary school children participate in schools’ physical education (PE) programs which have been largely reduced (and even eliminated from many schools) since the beginning of the 90’ s. These reductions in the amount of physical activity in schools have resulted in an increase of children’s bodies remaining inactive, fact which ultimately lowers their Basal Metabolic Rate (BMR) – which, simply said, means their bodies’ capability to convert food into energy when resting. In other words, this inactivity results in their decreasing the amount of calories they are able to burn. Researchers have found that children not engaged in a PE program at school, gained one inch more around the waist and two pounds more in weight, mostly of fat mass, than those who were involved in a PE curriculum. Unfortunately, sedentary children are easy prey of becoming overfat or obese.

The American Heart Association recommends that children get a minimum of 30 minutes of vigorous exercise at least 3 times a week. On the other hand, Obesity restricts children’s motor performance because it reduces their relative strength; as body fat increases, the impulse for physical exertion decreases. Even when diets of obese and non-obese children show no substantial differences in the total consumption of calories, the obese individual tends to be much less active than acceptable weight-children, and seldom perform physical activities on a par with leaner children. Therefore, parents should be clearly aware that exercise programs for their obese child should be designated to increase caloric expenditure rather than improve cardiovascular fitness.

10. If you want a more physically-active child… play together with him/her

My advice to you as a concerned parent of an obese child or teen is that you engage him/her in active pastimes, which you could also share, like walking, jogging, running, jumping trampoline, playing outside the house, etc.

Also, make them active around the house by assigning them chores to perform, like washing the car, mowing the lawn, vacuuming, moping, etc.; if they want to make a good tip or obtain a weekend allowance, let them earn it – by actively helping with activities around the house that require physical exertion. Take them away – at least for a while – from the computer or TV set. On the other hand, be a role model, play together with your child, as he’ll be much more inclined and motivated to engage in physical activities if you share in the fun. Enjoy activities as a family… ride bike, roller blade, go horseback riding, swim, jump rope, play basketball/soccer or baseball/football/tennis, etc., but do it together !! Teach them the basics of sports and play against them, they’ll exercise more and what’s also great…they’ll become closer (as friends) to you. Sign your child up for other sports, such as gymnastics, golf, track and field, martial arts, aerobic dancing,etc., or invite him/her to join a gym with you.

In terms of physical activity, also encourage your child to walk or ride a bicycle to school (or to visit friends). Do whatever is in your power to take them away from the fattening, sedentary lifestyle !!

11. Dehydration makes excess body fat to become denser and much more difficult to burn.

Your child’s (or teen’s) body composition must be comprised of a minimum 55% Water if female, and a minimum 50% if male; otherwise, they’ll face great difficulty in reducing the Excess Fat in their body. Therefore, your child’s dietary regime should greatly reduce -and if possible eliminate- the use of Caffeine which is a major dehydrating factor to the human body. Our children’s favorite caffeinated-beverages, namely soft drinks and chocolate, should be restricted.

Of course, Exercise also directly affects hydration. So you must make sure that your child drinks plenty of water and/or non-caffeinated liquids after exercising. Being ill or taking diuretics or other medication can also affect a child’s hydration level. And last but not least, beware of Constipation, which is also a major contributor to the dehydration process. In this case, dietary fibre (especially of the insoluble type, like grain brans and flaxseed powder, etc.), should be provided to your child on a daily basis, accompanied, of course, with water. If your female child is already menstruating, make sure she drinks plenty of water and non-caffeinated liquids, in order to avoid the additional dehydration that occurs because of the loss of blood during that time of the month.

It is of utmost importance for us to understand that in order to get rid of Excess Fat, our body must first have enough water to emulsify (liquefy) the fat, in preparation for burning it by means of Oxygenation, (via aerobic exercise, such as walking, jogging, running, swimming, bicycling, etc.).

Consequently, we must lead our children by example, drinking plenty of Water (especially spring) throughout our day – that’s between 64 to 80 fluid ounces of it, instead of any other liquid.

12. Parents’ role modeling makes the big difference

If you really want your kids to eat less junk foods and fattening products, as well as getting them to exercise more, I must repeatedly emphasize the need for you to set the example. Change your possible bad eating habits and jump aboard the wagon of exercise !! Your kids will surely follow as children model adult behavior.

And last but not least, Be Supportive of Your Child… tell him/her is loved, accepted at any weight, and considered very special and important to you. The feelings of children about themselves are often based on how they perceive their parents’ feelings about them. I advice you to always listen to their concern about their weight…and instead of criticizing them, give them your full “active support”, understanding and encouragement. A good way of showing that you really care for their well-being is by your encouraging them to follow these guidelines, as they’ll prove to be very effective and rewarding.