Preventing Obesity In Children

When it comes to obesity, an ounce of prevention is worth a pound of cure. Medical experts now view obesity as a chronic condition that is remarkably resistant to treatment. Obesity rates in American adults and children continue to climb, with no reversal of this trend in sight. Researchers believe high obesity rates may be attributed to a sedentary lifestyle and too much snacking. Ironically, while the importance of physical activity is gaining momentum in the scientific and public health communities, a majority of Americans remain as sedentary as ever. What can we do to help Americans "get moving," as former Surgeon General C. Everett Koop admonishes? We must encourage active lifestyles beginning where our efforts can have the greatest long term effects: in our children.

How can I get my children to be more active?

Every parent knows that children are creatures of habit. We try to set up routines to keep their lives (as well as ours) running smoothly. The good news is that once routines, such as no television after school, are established, they tend to run themselves. The bad news is that old routines, like turning on the television whenever boredom strikes, take some energy to change.

Limiting television watching is a good first step in obesity prevention. Many families restrict television watching to only favorite shows, and use videos as special treats. Several studies have found a strong link between television viewing time and obesity. This association is easily explained in terms of energy balance. First, kids burn fewer calories watching television than they do just sitting still! It is as though television puts them into a hypometabolic trance. Second, commercials for food products urge viewers to eat, and we all know people love to snack in front of the tube. And third, children and teens who spend a lot of time in front of the television may not be developing the games and sports skills and love of physical movement that make physical activity enjoyable.

What do I do when my children complain about being bored?

Parents, let's face it: The television is a great babysitter. It's convenient, "free" and safe. It doesn't make a mess and it keeps the kids quiet. A diversion like this is very hard to replace. But, in the long run, our children and families will be healthier if we learn to rely on the "electronic babysitter" less often.

Older bored children can be encouraged to read, play board games and cards, or participate in school or community sports and activities. Remember, even reading burns more calories than watching television! What interests your child? Arts and crafts projects, playing with a friend, writing to a pen pal? Younger children may want to "help" with whatever you are doing, make a "house" under the kitchen table or play with toys. Parents are not meant to provide full-time entertainment to their children, especially those old enough to amuse themselves. Offer a few suggestions, then tolerate some moping until the children get bored being bored and find something to do.

How can I help my children become more physically active?

Be active yourself! And get out with your kids. Play soccer, run races, go sledding and skating, bicycle, play games, go swimming. Take family walks and hikes. Plan ways to incorporate some active and enjoyable family adventures into your life. Most important is to help your child find activities that are fun.

To prevent obesity, shouldn't we try to get our kids to eat less, too?

Modeling healthful eating habits is very important; admonishing children to eat less can backfire, however. Offer a variety of healthful foods at home, and limit empty calorie snacks. Food restriction does not appear to offer a long-term solution to obesity, but can create an unhealthy focus on dieting and body image, and can even lead to eating disorders.

Written by Barbara A. Brehm, Ed.D., Associate Professor of Exercise and Sport Studies at Smith College, Northampton, Massachusetts. Copyright 1997, Fitness Management magazine www.fitnessmanagement.com), Leisure Publications, Los Angeles, Calif. Used by permission.