EGF – Being Family Fit (How to be a Leader of your Family’s Health)
October is Children’s Health Month and we want to focus on them! Childhood obesity has tripled in the last 30 years and has gone from 7% to 20% in kids. Obesity negatively affects your child’s health now (self esteem, depression) and can lead to long term illnesses as an adult such as diabetes, hypertension and heart and cholesterol issues, along with bone growth and development. In fact, the health of students is linked to their academic success. Both Physical and Healthy eating may help improve their academic achievement!
A healthy diet and exercise regimen often get tossed to the wayside amid a family’s hectic schedule. Encouraging your family to eat nutritious, well-balanced meals and to get plenty of exercise can be difficult if you can’t get everyone on board or if someone feels discouraged. Throughout the process, let your family members know that you’re proud of them as they work hard to achieve their goals. Healthy eating habits and regular exercise can bring you closer as a family — as can offering supportive words, encouragement and advice.
Step 1 – Lead by Example
Set a good example for your family by eating right and exercising regularly. Invest in home exercise equipment, join a gym or take brisk walks. Eat well when you’re around your family — and when you’re not. Once your family sees you get into shape, you just might inspire them to join you. If you regularly eat junk food and watch television, however, they’ll probably follow your lead.
Step 2 – Making a Decision as a Family
Gather your family for a meeting and let them know you’d like them to eat right and get in shape. Keep your tone positive, and don’t single out anyone for poor diet or exercise habits. If your children feel as though you’re working with them toward a goal rather than trying to control them, they’ll be much more likely to listen to you, says Alfie Kohn, author of “Unconditional Parenting.” The same holds true for your spouse or partner. Throughout the meeting, solicit feedback and ideas wherever possible.
Step 3 – Setting Your Goals
Ask family members to list their diet and exercise goals. Some might want to lose weight while others might want to tone up or gain muscle. Write down each person’s fitness goals, chart the progress of each family member and post the chart on your refrigerator. When family members reach certain goals, give them small prizes or go on family outings to celebrate.
Step 4 – Cooking Together and Making Good Choices
Cook together and eat meals as a family. Encourage your children and spouse to participate in preparing healthy, nutritious meals. Eat dinner together as much as possible. A Harvard University study showed that families who regularly ate dinner together consumed higher amounts of calcium, iron and fiber and consumed less fat compared to families who never or rarely ate meals together. You can also use meal times to check in with your family members’ fitness progress and give them words of support and encouragement.
Step 5 – Exercising Together
Encourage the entire family to exercise together. Take long walks, set up a basketball hoop in your driveway, play Frisbee at the park or go on bike rides together. Make exercise a fun experience when you can spend time together as a family.
and vegetables, whole-grain products and plenty of bottled water.
AHA Guidelines for Exercise in Children
The American Heart Association recommends:
- All children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.
- If your child or children don’t have a full 60-minute activity break each day, try to provide at least two 30-minute periods or four 15-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.
