Parenting Pep Talk: Get Moving!

May 11, 2014 Examiner Media Parenting Column

Childhood obesity is a growing problem in America. In the past 30 years, obesity rates in children have more than doubled and adolescent rates have quadrupled. While some forms of obesity have genetic contributors, behavioral and environmental factors play a role in nearly all cases of obesity in children and adults. In most people, consuming more calories than you expend leads to weight gain and may cause obesity along with its various adverse health consequences. Healthy eating and regular exercise lead to a variety of positive health outcomes and reduces risk of disease.

Children should be physically active for at least 1 hour per day and adults for 2.5 hours per week. The health benefits increase substantially, however, if adults get 5 hours of physical activity each week. This may sound excessive, but consider the statistics on activities relating to entertainment. 18-year-olds spend an average of 7.5 hours a day watching TV, playing video games, and using their cell phones and computers on a typical day. Only one-third of high school students get the recommended levels of physical activity. Children and adults who exercise regularly tend to feel less stressed, have increased confidence, and are better able to learn. Based on the Let’s Move! Campaign, here are some tips for helping all of us improve our health.

Break Up TV Time and Study Time

Do you or your children really like to watch a particular TV show? Do the kids get so much homework that they sit for hours? Exercise doesn’t have to come all at once. Do something active during commercials (or pause every now and then). Make it fun. Who can do the most jumping jacks or pushups? Who can do the silliest cartwheel? If the kids have a paper to write, encourage them to get up every 30 or so minutes to stretch or maybe jump on a mini trampoline for a few minutes. It will increase their daily movement and also provide them with some energy to refocus and complete tasks. Exercise can be accumulated.

Plant a Garden

Gardening has so many benefits. Planting and maintaining a garden takes movement and work and is therefore a good source of low-intensity exercise. In addition, you can’t plant junk food like potato chips in a garden. You can, however, plant potatoes and other vegetables and teach your children how to prepare what you grow healthily.

Drink Smart

Beverages can be very sneaky. According to the American Journal of Clinical Nutrition, 37% of our daily calorie intakes come from liquids. Soda, juice drinks, and even 100% juice add to calories consumed each day. Coffee is virtually calorie free but not when milk and sugar are added. Consider eating fruit rather than drinking juice. Skim milk, or better yet almond milk, has lots of protein with fewer calories. Adding cucumbers, limes, or watermelon to water can help make hydration more fun with less regret.

Be a Role Model

“Do what I say, not what I do” just doesn’t work. If you show your children that healthy eating and exercise are a priority despite stress and obstacles, they are more likely to follow suit. Try to remember how good it feels when you are exercising regularly and eating right as opposed to being in a rut. Modeling healthy behaviors is the best way to encourage maintaining good habits.

Dr. Jaime Black is a licensed psychologist practicing in Westchester and New York City. Jaime works with high-functioning individuals on the autism spectrum, doing psychotherapy, conducting evaluations, and facilitating various socialization groups including an improv social skills group. Visit www.spectrumservicesnyc.com, e-mail JaimeBlackPsyD@gmail.com or call (914)712-8208.