Make time for play, the old-fashioned way

We’ve seen our world change dramatically in the past 30 years. But, with all these technological advances, we are falling farther and farther behind in taking care of ourselves and our children.
 
Today’s youth have been marked as the first generation not to outlive their parents. Simply put, my children could die before me. That’s not the future I want for any child.
 
The percentage of today’s youth considered to be obese has tripled in the past 30 years. In 1982, the obesity rate was only 5.7% for kids age 6 to 17. Now, the rate is over 18%. Obese is a severe term. For children, it refers to any child who falls in to the 95th percentile or higher on their age and sex specific growth chart. Nationally, this equates to 12.5 million children. 
 
Until recently, health concerns related to being overweight have been an “adult” issue. Sadly, this is changing. Kids are now being treated for diseases previously unseen in childhood, like high blood pressure, type 2 diabetes and gall stones.
 
Our children need us. They need a parent, friend, relative or role model to teach them how to live well and how to take care of themselves. It’s time to remember the activities of our childhood and share them with our kids. How about tag, hide and seek, climbing trees, riding bikes and building forts? We played, ran, skipped, jumped and swam. Our bodies moved from the moment we woke up until bedtime. It was fun and not a requirement. Food rarely came in a box and many of us ate at home with our families. Show your children how much fun spending time being active and sharing time together can be!
 
Resources are all around, arm yourself with information and put it into action: get outside and play! 
•    www.cdc.gov – Center for Disease Control and Prevention offers informational resources on many health related topics
•    www.letsmove.gov– First lady Michelle Obama’s initiative; America’s Move to Raise a Healthier Generation of Kids
•    www.choosemyplate.gov – US Department of Agriculture’s dietary guidelines for all Americans
•    www.casafamilyday.org – Family Day: A national initiative to remind parents that what your kids really want at the dinner table is YOU!
•    www.chesco.org/ccparks - Chester County Parks and Recreation directory of parks, trails and seasonal events
•    www.activatechestercounty.org – Activate Chester County lists local events, resources and ways to get “Move More, Eat Smart, Create a Supportive Environment”
•    www.ymcabwv.org – YMCA of the Brandywine Valley offers programs and resources to get the whole family active and moving, Girls on the Run, STRIDE, Activate Kids and more.


Rachael Martin is Director of Healthy Living and an AFAA Certified Personal Trainer at the Jennersville YMCA, West Grove.

Take Small Steps to Better Health

Here we are at the beginning of a brand new year. It’s a time to start anew and make some improvements in our lives. Some of us have made resolutions to quit smoking, find a new job, take a class, volunteer in the community, or for a great many people, to lose some weight and get in shape.

Resolutions can be a great personal incentive, but all too often we start off strong only to lose momentum and give up on our resolutions after a month or two. Why can’t we make our resolutions stick?  Perhaps we are too vague or we bite off more than we can chew?

“This year I resolve to lose weight,” is how most weight loss resolutions are stated, but that is a very vague idea, and losing weight is a process. How are you going to lose weight? In order to lose weight you need to exercise, eat healthy, eat correctly, and eat within your body’s calorie demands. What that really means is that many old habits must be traded for many new habits: trading the sofa for exercise, cookies for fruit, water for soda, to name a few. 

Old habits can be hard to break and attempting to break too many at one time only sets us up for failure. A better way is to work on one habit at a time. “This year I resolve to exercise for at least thirty minutes three days a week,” is a much more clearly stated resolution and you are only changing one part of your life at a time.  By changing only one thing at a time, you’ll have a much better chance at turning the change into a habit and have a greater likelihood of success.  Once a change becomes part of your lifestyle, then you can look at other habits to change, one by one. Sometimes small changes can make a big difference.

Resolutions need to be specific, “As part of my resolution to lose weight and be healthier, I resolve to give up soda and drink water.” “This year I will begin a structured exercise program at the gym.” When you have clear and specific goals, you’ll have a much better chance of seeing them through.

Resolutions need to be realistic. “This year I will lose two hundred pounds and go from a size 52 waist to a 32,” is not a realistic goal. Healthy weight loss is between four to eight pounds a month.  A small and gradual weight loss stands a much better chance of staying off than a fast drastic loss. “This year I will lose eight pounds a month,” is a much better resolution.

Resolutions are not written in stone. There is nothing wrong with finding that changing a goal of exercising three days a week to two days until you’re in better shape. Beginning an exercise program does not need to be like Army Basic Training. For someone who is unaccustomed to exercise, walking is a great way to get started. 

Successful resolutions come down to having a plan. Make your goals for shorter terms to see results more quickly. “From January to March I will exercise three days a week, from April to June I will exercise and give up soda, from July to September I will exercise, drink water, milk and juice, and make healthier food choices, and in the last quarter I will exercise, eat healthy, drink water, juice and milk, and eat five to six small healthy meals a day.”

The bottom line is that healthy resolutions need to be specific, measurable, and realistic, and target one change at a time.  As always, seek the advice of a certified personal trainer, certified dietician, or other health care professional when starting an exercise program for the first time.

By making a few healthy lifestyle changes at a time you can make 2012 your year to get healthy!

So, what are your resolutions? Have you been having trouble carrying them out? Let us know, maybe we can give you some more ideas!

Fight Childhood Obesity to Prevent Diabetes in Your Family

It’s no coincidence that the rates of diabetes in our youth are drastically increasing at the same time childhood obesity rates are also on the rise.  According to the Partnership for a Healthier America, the United States is raising a generation of children who may live sicker, shorter lives than their parents. But, you can help fight these odds by adopting healthier habits now as a family. 

November is American Diabetes Month and the perfect time to make the decision to eat healthier and get active as a family to prevent chronic diseases, such as diabetes, in your kids. One of the main risk factors for developing Type 2 diabetes is being overweight or obese. In fact, Type 2 diabetes, usually associated with older age, is being diagnosed in children as young as 12 years old who are overweight.    

You can set a positive example and show your kids how to take care of their own health by making a few small changes that can make a big difference:

• Look for ways to make favorite dishes healthier and encourage your kids to eat low-fat, nutrient-rich foods like whole grains, vegetables, fruits
• Help your kids stay active every day and add physical activity to your own daily routine
• Reduce sedentary time in front of the TV, computer or video games

Doing your part to prevent diabetes from affecting your kids is easier than you may think - be a role model and make healthy choices so you can be a positive influence in the lives of children around you.