Monica's Motivation to Move!

Earlier this week, Alicia posted a fantastic blog about role modeling healthy behaviors (click blogs to read entire blog).  It made me think about the different roles I have in my life - mother, wife, sister, daughter, friend, personal coach, and, most importantly, parent.  As a parent, the most important "job" I have is to be a good role model for my kids. 

I understand the huge responsibilities that come with parenthood - we have to teach our children right from wrong, how to be honest and respectful, how to care for others, and how to care for themselves.  We need to teach them and show them through our own behaviors how to live a healthy, disease-free, long life.

As I was reading through health news today on the web, I found yet another distressing story about overweight children.  New research shows that overweight children as young as 3 can begin to show signs of cardiovascular disease risk factors.  The study showed that 24% of US children aged 2 - 5 are overweight and 12% are obese; 33% of children aged 6 - 11 are overweight.  Another study published by the American Heart Association found that obese children are showing arteries of 45 year olds.  

These startling statistics can easily be addressed by ensuring that our children are eating healthy foods, including lots of fruits and vegetables, and getting enough exercise...the same behaviors that we, as adults, need to practice to maintain a healthy weight and keep from developing chronic diseases.

Here are some ideas to help kids eat right and get more physical activity.  I invite you to comment and post your own suggestions for me, and others, to read and learn from.

• Have fruits and vegetables readily available and encourage them at every meal.  Prepare cut-up fruit, such as apples, pears, pineapple, melon, berries, grapes, etc. and have it in easy to grab containers or single serving ziploc bags.  Kids often love crunchy vegetables, such as carrot sticks and cucumber - give them a little low-fat ranch dressing or hummus for dipping!
• If your children are school-age, send them to school with a healthy lunch.  Don't rely on school lunches, many of which are too high in fat, salt, or sugar.  I recommend that you also avoid Lunchables - although they are marketed as a fun way to enjoy lunch, they were recently listed as one of the worst food items for children.  Get your kids involved in preparing their healthy lunch and they will be more likely to eat it and enjoy it!
• If you are going to be out with your kids at sports practices and/or games, go prepared.  Bring a cooler full of healthy snacks, such as low-fat yogurt, low-fat cheese sticks, cut-up fruit, veggies, whole-wheat tortilla wraps with turkey or a thin layer of peanut butter, and, of course, water.  Avoid the temptation to get them something quick and easy at a fast food restaurant.
• Reward your kids for their good behavior or school/sports performance with fun family activities, such as ice skating, roller skating, bowling, etc. rather than with food.
  
• Involve the whole family in fitness.  Go for walks, bike rides, investigate a new park, play at the playground.  You will be spending great quality time together and improving your health!
• Get kids involved in sports (if they are old enough).  Not only will they benefit from being physically active, but they will also build their social skills and confidence.
• Limit TV and video games.  Allow your kids to watch or play for a short amount of time AFTER they have been physically active!
• For more ideas for fun ways to fit in physical activity, check out my blog posted on January 28.

As parents, it is our responsibility to model healthy behaviors and instill those same behaviors in our children.  Their future depends on it!