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FAMILY FITNESS FUN

by Alyssa Skye Collins

Currently in the United States, 4.7 million children ages six to seventeen and 58 million adults ages twenty to seventy-four are overweight. The President's Council on Physical Fitness claims that approximately forty

percent of children ages five to eight are at risk for heart disease in at least one area, including obesity, inactivity, high cholesterol, and high

blood pressure. And, according to a 1990 report by the Centers for Disease Control and Prevention, the lack of physical activity among children and teens is the single biggest factor in rising childhood obesity rates.

What is the cause for these alarming statistics? Why is the obesity rate for our youth rising at such a staggering rate? More importantly, what can we do to prevent our children from becoming one of the millions of unfit kids who

are at an increased risk for elevated blood pressure, cardiovascular disease, and a shortened life span?

Many factors are believed to play a role in the rising numbers of sedentary, overweight children: the conveniences of modern living, easy access to video and computer games, the view that physical activity is work rather than fun. However, television viewing was found by the American Heart Association's

Children's Heart Health Conference to be the number one contributor of inactivity and obesity among our country's youth. A third of children watch five or more hours of television. daily. With these numbers, it isn't surprising that the prevalence for obesity has risen at a parallel rate with television viewing.

Physical activity-exercise-is the key. Experts believe that introducing your child to physical fitness at a very early age will help ensure that the child will continue to be physically active as he grows older. Other benefits of promoting exercise from an early age include increased

self-esteem, superior motor fitness, and higher academic achievement as children reach school age.

Physical fitness begins at home. After a baby is born, she almost constantly exercises. As she grows into a toddler, she instinctively knows how to be physically active through exploring and discovering her world. Watch any

toddler, and you will notice the constant climbing, jumping, walking, playing. Parents can either help or hinder their young one's desire to be active in the way in which they respond. For instance, providing a toddler

with a variety of interesting, safe opportunities while he discovers his environment will encourage exercise. On the other hand, putting a young child in a playpen merely confines him and stifles any physical activity. Furthermore, if the child becomes fussy as a result of being confined, often parents will place the playpen in front of the television and give the child a cookie, thus teaching him that play and noise aren't tolerated and that sweets taste good. So, how can we teach physical fitness at home?

THE PARENT AS A ROLE MODEL

Parents are the first and most important teachers in their child's life. If we aren't physically active, then it is very likely that our children also won't be. To prevent this,

find a form of exercise which is pleasurable and that you would enjoy doing several times a week. If your child notices you running or walking or bicycling, chances are that she will join you. Also, it is important to show her that the activity is fun rather than work or a hateful chore to be completed. This will help her to see that exercise is something to enjoy and

look forward to.

Other ways to model physical activity include always using stairs, walking, running, or bicycling to work or the store whenever possible, and parking away from your destination so you can walk to it. Rather than using the stroller, let your toddler walk as well. Model chores and housework as a way

to have fun and be active. Play with your child. Toddlers need a parent's example and enthusiasm in order to learn.

SPEND TIME OUTDOORS

Spend as much time outdoors as possible with your child. In the winter, it is best to dress her warmly in several thin layers. These will trap air

between them and provide insulation while permitting her more motion to move about freely. When the weather is warmer, use shorts, a T-shirt, and shoes where needed to protect his feet.

Designate play areas where rolling, jumping, climbing, and tumbling are allowed. Buy or build toys and equipment which promote physical activity. Find free or low-cost activities which the entire family can participate in,

such as sledding, hiking, and bicycling. (Tricycles work well for most two-

or three-year olds.) Build an obstacle course using large boulders, wood, pine cones, old tires, anything safe which may be lying around. Take the dog for a walk or jog.

Toddlers love balls of various sizes, so buy a few and play catch orroll-the-ball in a flat area near your house or at a park. Play "tag" games

by chasing your child and having her chase you. Choose a few push or pull toys, many of which have fun sound effects. These will allow your child to move around and exercise all of her muscles.

CREATE A FAMILY FITNESS PROGRAM

In order to do this, begin by scheduling a regular time for physical activity each week. Take turns selecting an appropriate activity for the family to do. Make sure that the activity fits each family member's special needs and preferences. Finally, help each person find an activity which makes him or her feel successful. Use positive rewards such as a hug or an

uplifting note rather than criticizing or threatening a child. Base the rewards on the process of exercise, not on a competitive goal.

Each week, log the family's activities in an Activity Diary. This can include the name or description of the activity, whose idea it was, where it took place, everyone's reactions, the weather. Personalize the diary to fit your family's desires and needs.

Other important aspects of your family fitness plan include limiting television viewing for the entire family. Include grandparents, friends,

other relatives in the activities when possible. Have a serious talk with your children, especially the older ones, to discuss the importance of exercise and fitness. Share your feelings with them and pay careful attention to their reactions and feelings about the activities.

AS THEY GROW OLDER

As a child matures and develops, there are always ample opportunities to learn new physical activities. Encourage him to join a community sports program. Then show up at the games or practices to cheer him on. If your

schedule permits, perhaps you might enjoy volunteering to coach or keep score.

Establish special physical activities for rites of passage. For instance, when your child turns five, hike to a special meadow and pick flowers

together in the spring. When she turns thirteen, ride your bikes to the beach.

Continue to be active yourself. You, as your child's parent, will always be her primary role model and teacher. Your physical fitness will demonstrate to your child the importance of being fit and healthy. And, a fit child,

rather than becoming a "couch potato" early in life, is instead filled with sensitivity, creativity, and boundless energy.

For further information on families and physical fitness, ask at your library for several good books, including The Parents Book of Physical

Fitness For Children: From Infancy Through Adolescence by Dr. Martin I. Lorin and How to Keep Your Family Fit and Healthy by Bonnie Prudden. The Internet is also a wonderful source of information. Key words include family

fitness and fitness for toddlers or young children. Finally, ask at your local fitness center or YMCA for available programs for the entire family.

Alyssa Skye Collins is a freelance writer, published in both

print magazines and on the internet

Visit her at http://the_writechoice42.tripod.com/

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