Kids need to fight the fat

Adults are not alone in fighting the battle of the bulge. Kids have also gotten heavier and less active through the years.

Schools have less time to devote to physical education and recess, two activities that give children a certain amount of exercise during the day. With school-time physical activity down to a minimum, parents and children need to find events that stimulate them to get moving when at home.

Children learn most behaviors from their parents and other role models. If exercise is not one of your priorities, how can you expect your child to get excited about it?

Start this new year off by including your children in a new fitness program. Plan family hikes, nature walks and camping trips that focus on getting outdoors and away from the television.

Teach children to bike and swim when they are young. Children who learn exercise and sports early in life usually maintain these activities into adulthood.

Chores are never fun for kids but they are a great way to get them up and moving. If you have more than one child, create a "brag board" so each of the kids can see what they have accomplished and where their siblings stand. Offer "bonus" points for tougher chores like walking the dog or raking the leaves. The pay-off for completing the chores should be something nonfood related. For example, a day at the roller skating rink or at a water park are great activity-related rewards.

Lack of activity is not the only reason why American children are getting fatter. Poor eating habits also lead to gained pounds over the years.

Children tend to mimic the eating habits of their parents. Even at a young age, children pick up on their parents' likes and dislikes and later will incorporate that into their food selections.

For example, one parent noted that they disliked vegetables but pretended to eat them in front of the kids. Of course, kids are bright and they picked up on this deception right away.

One way to get kids excited about broadening their menu choices is to have them help with the shopping and food selections. Make vegetables a part of each meal and have fun picking different shapes, colors and textures.

As a parent, you have to set the example by being brave and trying something new as well. Forcing kids to eat healthy rarely works, so emphasize the positive selections they do make.

Kids who are in the kitchen will also learn to prepare food that is low in fat. Discuss with your kids the different ways to prepare certain foods and why one way is healthier than another.

Fried chicken vs. baked chicken is a simple example of how to make a wiser food choice. Portion sizes should also be discussed with kids.

All of these tactics should be incorporated slowly over time. You do not have to make your children so overly conscious of food that they avoid something because it has "too many fat grams."

Just like adults, children need not be bombarded with diet and exercise changes all at once. Start with just getting your children more active. Once they start to make exercise a daily part of their routine, you can then add in dietary changes. Again, as the parent, you need to lead the way through example.

It is much easier to learn new activities and skills as a child than to try and learn them as an adult. By educating your children on the importance of exercise early in life, they will easily take these skills into their adult life.

An educated child will grow to be a well adjusted healthy adult with the gentle guidance of parents and role models.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.