I was recently attending a middle school football game where I had the opportunity to watch these parents and kids for a whole afternoon. Some of the kids were fast on the field, where others dragged. The difference between the two is very apparent when you are talking about kids in middle school. I was watching all the parents on the side lines. Some of them appeared to be in good shape, where others did not. It seemed to me that the parents and children were usually direct images of each other! In other words, if the parents were fit, then the kids were fit. Of course, there were a couple exceptions, but in general we found this to be true.

Some of the kids could stand to lose some serious weight. I heard one mom talking and she said that she wanted to get her kids into some weight training exercises because her kids were not making weight (were too heavy), but that she heard that it was not good for them during the growing years, so she is not sure she is going to do that. These kids were guzzling Pepsi and popping Skittles while laying on the ground…hum???

Correcting Common Misconceptions:

Strength training: A number of myths exist among parents and educators related to the topic of strength training. I heard this one myself on the football field last weekend, “Strength training will stunt the growth of children and children under the age of 12 should not lift weights.”

There is no evidence to support these claims. In fact, all of the major fitness and medical organizations in the US recommend strength training for youth, assuming that the basic guidelines are adhered to, along with proper leadership during the exercising. Children can begin to train with weights as soon as they are able to accept and follow directions – usually around the age of 7 or 8 years old.

The Benefits:

Improved health: The benefits of strength training for young people are similar to those for adults. One of the most important benefits of any youth fitness program is an improved attitude toward a lifelong active life. Improvements in muscular fitness, bone mineral density, body composition, motor fitness performance, and injury resistance should be compelling evidence for all parents. In addition to those things, children will learn sportsmanlike behavior and socialization through sports. Most children will not be motivated by the health benefits of exercise. They will, however, identify with self-improvement and individual success, as well as having fun! Fun is usually the number one motivator in nearly every aspect of kids’ lives, right?!

Improved self esteem: We have seen it time and again at Caring Medical. Parents are having trouble with their children. Our doctors advise the parents to get the kids involved in some kind of sport. What do you know? The parents come back stating that they have seen marked improvement in self-esteem, mental discipline, socialization, and hand-eye coordination.

If you think back to the activities you did as a kid, however, most of them involved team games that featured speed, agility, jumping, and overall athleticism. Rarely do you see anything involving muscular strength. Often the overweight and obese children do not succeed in the activities, but may excel in the muscular training. Weight training provides an opportunity to let children who may not typically succeed in group activities stand out from their peers and perform well on an individual basis. This is a great way to boost their self-esteem – especially in a group who needs it the most!

What about nutrition? We all know that American kids are getting bigger and more sedentary every year. To most people, the term "obesity" means to be very overweight. Health professionals define "overweight" as an excess amount of body weight that includes muscle, bone, fat, and water. "Obesity" specifically refers to an excess amount of body fat. Some people, such as bodybuilders or other athletes with a lot of muscle, can be overweight without being obese. However, our kids are becoming more and more obese. All you have to do is take a look on the soccer field or football field. Some of these 10 year old kids weigh as much as their parents!

Obesity is more than a cosmetic problem; it is a health hazard. Approximately 280,000 adult deaths in the United States each year are related to obesity. Several serious medical conditions have been linked to obesity, including type 2 diabetes, heart disease, high blood pressure, and stroke. Obesity is also linked to higher rates of certain types of cancer. Obese men are more likely than non-obese men to die from cancer of the colon, rectum, or prostate. Obese women are more likely than non-obese women to die from cancer of the gallbladder, breast, uterus, cervix, or ovaries.

If your kids are 10 years old and already obese, what are their chances for a future healthy life? Your body weight is controlled by the number of calories you eat and the number of calories you use each day. To lose weight you need to take in fewer calories than you use. If your child is overweight, he/she most likely is eating too much, eating the wrong foods, and/or living a sedentary lifestyle. Help your children get fit by getting fit yourself! You both should be following a plan for healthy eating and a plan for regular physical activity.

You need to make lifelong changes in your eating and physical activity habits that will help you and your child be healthy for your whole lives. Make some simple changes. If you need assistance with this, we can help you! Our Lifestyle and Fitness Coach would be happy to meet with you! Give us a call!

Here is a list to help get you started:

Fit Tips for Kids:

1. Get rid of all junk food in your house (that means chips, cookies, ice cream, soda, fruit punch, and the like). If it is not there, everyone in your home will be less likely to eat it.

2. Keep fresh, healthy foods on hand such as homemade snack mix, nuts, carrots, raisins, low-fat organic yogurt, fresh cheese, individual soy milk boxes, etc.

3. Help educate your child on how to make healthy food choices.

4. Engage your child in making sack lunches or preparing dinner. Make it a family affair!

5. Try not to eat out more than once or twice per week (including carry-out food). Most people overeat when they order out.

6. Make sure your child gets a balance of healthy protein, carbohydrates and fats in his/her diet – not just a diet filled with one or the other – and this means fresh vegetables too! No hiding them under the plate!

7. Get started on an exercise program! Get your child involved in a weight lifting and fitness training program. You may need to enlist the help of your local YMCA or gym or hire a personal trainer to get you going, but it will be worth it in the long run.

8. Turn off the TV and the computer! Get your children doing some activities instead of sitting! This will take some planning on your part.

9. Go on a family hike or bike ride. Plan some activities together that will encourage your kids to participate. Go swimming at the local pool. There are many options available but you just have to make use of them!

10. Sign up for a local Youth 1-mile or Student 5K walk/run.