Unfortunately, as a society the overall health and wellness of many Americans is headed down a dangerous road. By the year 2030 over 50 percent of the population is expected to be obese. With illnesses like type 2 diabetes, heart disease and metabolic syndrome on the rise I can’t help but be concerned about the health and future of our kids. While reading the book "The Real Truth About Sugar," author Samantha Quinn states that children as young as six months old are already obese. How is this possible? She states that some infant formulas are as much as 10.5 percent sugar as well as 43.2 percent corn syrup solids (similar to a can of soda). The reality is that if we don’t pay closer attention to what we consume on a daily basis we may be putting ourselves and our children at risk for certain health issues.
The good news is that we can have an immediate impact on the health and well-being of our children if we “lead by example”. Many of the illnesses that plague us today can be reversed if we acknowledge the problem and face the facts. Let’s face it even though our kids might think that their parents are not cool they look up to us. They trust us and as much as they may “fight” us they want us to lead them in the right direction in terms of optimal health. As a parent, I understand the challenges that parents face when it comes to teaching our children how to live a healthy lifestyle. It is our responsibility to ensure that we give them every opportunity to thrive both physically and emotionally.
This week I want to share with you five ways that you can immediately improve the overall health and wellness of both you and your children.
Tip No. 1: Play with your kids 20 minutes a day: It may appear to be rather easy but all of us (myself included) get busy and sometimes spending time with our kids gets pushed to the side. Between work and parental responsibilities the day goes by rather fast. Make it a point to put away your cell phone and head outside and MOVE. If you have little kids play tag. If your kids are older play “hoops”, soccer or simply have a catch with them. If your kids don’t like sports go for a walk or ride a bike. The goal is to increase your heart rate as well as spend time with your kids.
Tip No, 2: Eliminate soft drinks, fruit juices and most sports drinks: The majority of these drinks are filled with high fructose corn syrup (HFCS). Although we don’t know the immediate impact it has on our health, there is compelling evidence that consistent consumption of these drinks leads to obesity, metabolic syndrome, insulin resistance and leptin resistance to name a few (FYI, Leptin is the hormone that tells us when we are full). Since HFCS has been created there has been a dramatic rise in a number of diseases and illness in adults as well as kids.
Tip No. 3: Take them food shopping: A great way to introduce kids to a healthier lifestyle is to take them food shopping. Whether you go to a farmers’ market or head to your local grocery store, introducing kids to food shopping gives them a greater respect of where their food comes from. Teach them that the perimeter of the store is where you find the healthier options (i.e. fruits, meats, dairy and veggies). Let your children see your food bill so they have a respect for how much it costs to provide nutritious meals for your family.
Tip No. 4: Exercise during TV commercials: As a kid I loved to watch TV. Sure I played lots of sports and was active after school, however, I enjoyed TV just like everyone else. Try implementing this game with your kids. Next time you sit down to watch TV pick two body weight exercises that you can do during the commercials. Make it a game. Keep track of the number of “reps” that you do during the commercial. The best exercises to do for this game would be the following:
- Push ups
- Plank for time
- Body weight squats
- Couch push-ups (This is a great progression if you are unable to do a regular push up. Simply put your hands on the end of the couch and perform a push up.)
Tip No. 5: Get outside and run sprints: Kids love to sprint. They don’t want jog. They don’t want to do “tempo runs”. They want to sprint and play tag. Think about it for a second. Kids have figured out the best way to do “intervals”. They run for 5-10 seconds and then they walk. They repeat this for a long time whenever they are at the park or on the playground. Why not do this at home with them and make a game of it. As adults I think we need to “play” more. We need to think back to when a lot of us were in good shape and it often revolves around games. Pick 1-2 days per week and instead of doing a class at the gym play a game with your kids (i.e. touch football, run the bases - do kids even know how to play this?, walk to a park and play hoops).
As parents it’s our responsibility to educate our kids on the benefits of living a healthier lifestyle. Times have changed. We all know that kids as well as adults have more distractions which could have a negative impact on our health. The good news is that by taking some small steps you can dramatically improve the health of both yourself and your family. The benefits from the suggestions listed above are many but most importantly you are teaching your kids the importance of health and exercise while at the same time spending valuable time with them.
Have a question for Union strength coach Kevin Miller? Leave a message in the comments below.