Family FitnessFamily Fitness

Elaine Harrington, MD

Pediatrician, Via Christi Clinic

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Objectives

To appreciate the importance of being healthy

To understand risk factors and complications of excess weight

To learn healthy lifestyle changes for maintaining healthy weight and wellness

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What is the problem?What is the problem?

Obesity has tripled in the last 30 years Increase from 7% to 20% obesity in

6 to 11-year-olds Adult complications filtering into childhood

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Fat factsFat facts

Children eat nearly twice as many calories (770) at Children eat nearly twice as many calories (770) at restaurants as they do during a meal at home (420)restaurants as they do during a meal at home (420)

An increase of 100 calories per day will result in a An increase of 100 calories per day will result in a 10-lb weight gain per year10-lb weight gain per year

One extra serving of chips per day can result in a 13-One extra serving of chips per day can result in a 13-lb weight gain per yearlb weight gain per year

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% Childhood Obesity

0

5

10

15

20

25

Decades 1970 to 2010

per

cen

tag

e o

f ch

ildre

n

2 to 5

6 to 11

12 to 19

FactsFacts

Childhood ObesityPercent of obese children from 1970 to 2010

Ages

KkHHHHHHHHHHHHHHH

70s 80s 90s ’00s 10s

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What Causes Obesity?What Causes Obesity?

Multifactorial Genetics Prenatal environment Lifestyle factors Parental influence/role modeling Activity levels

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Contributing factorsContributing factors

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Risks and complicationsRisks and complications

Increased heart disease Increased blood pressure Type 2 diabetes Breathing problems Difficulty sleeping Emotional issues Orthopedic problems Respiratory problems

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Weight mattersWeight matters

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SolutionsSolutions

Increase Awareness Activity Family meal times Fruits and vegetables Healthy role models

Decrease Portion size Screen time Food as a reward Sedentary time

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New day – New gameNew day – New game

Any day is

a chance to get

together and

create something

FUN

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Activities and exerciseActivities and exercise

Find activities kids enjoy — Find activities kids enjoy — not prescribed daily exercise not prescribed daily exercise minutes or forced group minutes or forced group sportssports

Work up to 60 minutes per day of “huff and puff”

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Walk whenever possibleWalk whenever possible

Whenever possible, walk instead of drive Walk your children to school  Take a family walk after dinner Go for a half-hour walk instead of

watching TV  Park further from the store entrance Make a Saturday morning walk a family

habit  Walk briskly in the mall Take the dog on longer walks

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Around your homeAround your home

Garden or make home repairs  Do yard work 

Get your children to help rake, weed, or plant flowers 

Work around the house  Have children help with chores  

Wash the car by hand Use a snow shovel instead of a snow blower  Do sit-ups in front of the TV  

Have a sit-up competition with your kids during commercials

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Move more togetherMove more together

Join an exercise group Enroll your children in community sports or

lessons Pace the sidelines at kids' athletic events Dance to music… with your kids Swim with your kids Buy a set of hand weights and play a round of

Simon Says with your kids — you do it with the weights, they do it without

Train together for a charity walk or run

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Healthy and active classroom partiesHealthy and active classroom parties

Eat better: Water or flavored water

(calorie-free) Low-fat or fat-free milk Fresh fruit assortment Fruit and cheese kabobs Vegetable trays Cheese cubes, string cheese Pretzels Low-fat popcorn Graham crackers Animal crackers Angel food cake – plain or topped

with fruit Low-fat pudding, yogurt or parfaits Trail/cereal mixes or bars

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Move more at schoolMove more at school

Go for a class walk or hike Turn on some music and dance! Play a game of kickball Do thematic crafts – painting

pumpkins, creating valentine mailboxes, etc.

Party games always a hit! Have a scavenger hunt for

school supplies in the classroom or on a playground 

Play an exercise or yoga DVD

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Be active togetherBe active together

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““It’s just a little treat!”It’s just a little treat!”

We all do it!When have you

used foodas a

reward?

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Food as rewards Food as rewards

“It’s just a little treat!” Here are better reward options:

Reward charts/stickers Chips/points system Trips to park, walks, activities, games Free chore pass Friends over Later bedtime

Non-food rewards are limited only byNon-food rewards are limited only byIMAGINATION, TIME and RESOURCESIMAGINATION, TIME and RESOURCES

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Family mealtimesFamily mealtimes

A simple family habit = impressive benefits for kids

Laughing Talking Listening Sharing Caring

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Benefits of family meals togetherBenefits of family meals together

Family togetherness Better nutrition Weight concerns

addressed Higher IQ Communication More school success Fewer behavior issues

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Portion controlPortion control

“I don’t understand doc. He only eats the same as the rest of the family.”

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Portion size is importantPortion size is important

“Relax. This is low-fat ice cream.”

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Portion guidelinesPortion guidelines

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ExamplesOne serving

equalsThat's about the

size of

Bread1 oze (1 small slice, 1/2 bagel, 1/2 bun)

Index card

Cooked Grains1/2 cup cooked oats, rice, pasta

Billiard ball

Dry cereal1/2 cup flakes, puffed rice, shredded wheat

Billiard ball

Examples One serving equalsThat's about the

size of

Raw fruit1/2 cup raw, canned, frozen fruit

Billiard ball

Dried fruit1/4 cup raisins, prunes, apricots

An egg

Juice6 oz 100% fruit or vegetable juice

Hockey puck

Raw vegetables1 cup leafy greens, baby carrots

Baseball

Cooked vegetables1/2 cup cooked broccoli, potatoes

Billiard ball

Grains: Aim for 6-11 servings daily Choose whole grains

whenever possible

Serving sizesServing sizes

Fruits and vegetables: Aim for 5-9 servings daily Choose fresh produce

whenever possible.

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SummarySummary

Take baby steps: Play together Eat together Think portion size Decrease screen time Non food rewards

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