Obesity in children continues to reach epidemic proportions. In fact, childhood obesity increased from 5 percent in 1964 to about 13 percent in 1994. Today, it is about 20 percent – and rising. But, parents can help their kids stay fit at every stage of development. Moms can even give them a jump start at a fit lifestyle, while they’re still in the womb.
A 1990 study conducted by Dr. James Clapp, author of Exercising Through Your Pregnancy, concluded that women who exercised regularly during their pregnancy had shorter labors, fewer C-Sections, less uses of forceps and their babies had higher APGAR scores. APGAR is an acronym for Activity, Pulse, Grimace, Appearance, and Respiration and is the test given to a newborn immediately after birth.
Furthermore, in a separate study, Clapp found that babies born to women who exercised weighed less and had less bodyfat. The same study followed the children until they were five years old and found that they continued to weigh less and have less bodyfat. The children born to the exercising mothers also scored higher on some intelligence and oral language skill tests.
While most women do not feel like jumping right off the delivery table and onto the treadmill, post-partum exercise is extremely beneficial both to the mother and newborn. You can start exercising as soon as your doctor says it’s safe. Studies show, the endorphins released during exercise can counteract the effects of postpartum depression. Postpartum exercise is very good to help with depression but if you are not up to strenuous activities, there are plenty of gentle alternatives like Yoga geared for new moms to get you started. Baby friendly exercise gear such as jogging strollers, Baby Bjorn and even a Bounce A Bye Baby Exercise Ball to soothe and rock your newborn with rythmic movement. If the weather is nice, go outside for a long stroll with your baby and get some fresh air.
New moms not only find it helpful to bond with their babies, but also with other new mothers. There are lots of programs such as Moms in Motion, Baby Boot Camp, Stroller Strength Classes at health clubs, churches, synagogues, etc. These classes allow you to participate with your baby and build an early “bond of fitness.” These exercises should be safe and supervised by an instructor certified in Pre-natal and Post-Partum exercise.
During this post-partum time, it is especially important for women to reconnect with their body. So many changes have taken place over the last 9 months. When and if your doctor says it is safe, I recommend post-partum women start to do some Pilates or core work. Both pregnancy and how you hold, coddle and breast feed your baby can really affect your posture.
Toddler fitness classes are another fun way to get your kids into fitness. There are many venues which encourage kids to do the things that they are excited to do at this stage of development. They learn to roll over, to sit up by themselves, to crawl, to walk, and to climb. Fun games and interaction with other kids and mom will encourage them to not only develop these skills, but to also develop a healthy attitude toward exercise.
For many school age kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag. One of the reasons we’re seeing an increase in childhood obesity is because kids are too sedentary.
According to the Kaiser Family Foundation, the average child is watching about 3 hours of television a day. And the average kid spends 5½ hours on all screen media combined which includes: TV, videos and DVDs, computer time outside of schoolwork, and video games. Fun games in the backyard, such as an obstacle course will help encourage kids to exercise and have fun.
As kids get older, parents should hone in on their child’s interests and encourage them to participate in a sport or movement activity such as dance, skating or horseback riding. Research also shows that kids who are active, have better study and time management skills. It is also important not to overextend your kids with too many activities, but to just stick to the ones they really like as to not burn them out. Family activities on the weekends such as a ballgame in the park or a family bike ride are also ways to get your kids moving. As they move into adolescents, it is especially important to keep encouraging them in their sport or activity.
Educating your kids on what they’re eating is also important. Help them understand food labels and why it is important to eat healthy. Another activity which is both physical and bountiful is gardening. Start a family garden with your kids, they will be so proud to eat the “fruits of their labor.” Another benefit to growing your own food in these trying financial times, is saving money. Your family will not only reap the rewards in their wallet, but also in their waistlines. When you grow and then cook your own food, you know exactly what you put in it. Your kids can even have the leftovers for their lunch the next day which is not only healthy but economic as well.
Some children still may have a tendency to be overweight due to genetics or hormonal reasons. Even though, I myself was overweight while growing up, my parents encouraged me to play sports and dance. This helped boost my confidence and allowed me to excel. It is those traits and love for movement which eventually allowed me to conquer obesity as an adult. My advice “Don’t give up on your kids, keep encouraging them no matter what their size.” My motto for a fit family is, “Exercise can make a good day better and a bad day good.”
Joanne Sgro is Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiance, where she runs her personal training business, Fitness Answer, LLC.