By Adam Tielinen BS, CSCS and Lucien R. Ouellette, MD, FAAP
What is one of the largest growing epidemics our country is facing each and every day, month and year?
If you look around at different schools, playgrounds, malls or any place a child may be, the answer is clear—childhood obesity. According to the Centers for Disease Control (CDC), over the past 20 years, the number of children who are overweight has doubled for those aged 2-5 and tripled for those 12-19 years old. Children who are obese have an 80 percent chance they will remain obese as adults. Most people are aware of the issue, but what is being done about it? What are we doing to fight this ongoing problem with our youth? At the current pace, our children will be the first generation of Americans in nearly a century to die younger than their parents.
Researchers have found many factors associated with childhood obesity:
•Transportation (riding rather than walking)
•Sedentary activity (video games, computers, television)
•Large portion sizes, high-calorie drinks and food
•Genetics. In addition, there are endless consequences involving all facets of life:
•Decreased performance in school
•Increased behavior issues at school and home
•Adult-type illnesses at younger and younger ages
• Increased rate of depression and poor self-esteem.
No part of life can escape the consequences of childhood obesity. So why are our children “growing?” What are parents, teachers and society doing to combat childhood obesity? What examples are they setting in their personal lives? How do we “thin down” our children?
There is no easy answer to any of these questions. The simple explanation of balancing your energy intake (food) with your energy output (activity) is easy to understand, but much harder to apply to each choice we make throughout the day.
For a lasting answer, children need to learn lifelong skills regarding what the healthy choices are in the two major areas of nutrition and activity. Our society has molded itself into a quick service, fast food and a constant entertainment culture. It is very easy to access oversized portions of calorie-dense, nutritionally poor food or drink multiple times a day, without ever leaving your car.
The average daily calorie need for an adult woman is 1,200-1,500, and for an adult man 2,000-2,500. Kids need less, but with the average McDonald’s Cheeseburger Happy Meal having 550 calories, it doesn’t take long to surpass this daily amount.
Did you know that healthy meals can be convenient as well? Planning and preparing meals ahead of time packing healthy snacks in the car and in lunchboxes, and most importantly, setting a good example by eating healthy meals and snacks can go a long way in educating our children about healthy choices. Show the child that healthy food does taste good and can be refreshing. Keep children involved in meal selection and preparation so they understand the choices they have in food selection. Have them help you prepare a healthy meal or pick out fruits and vegetables at the supermarket.
Schools have started implementing the 5-2-1-0 model, which is easily adaptable to the home environment as well. This model promotes five servings of fruits and vegetables each day, no more than two hours of screen time per day (TV, computer, video games), one hour of physical activity each day, and no sugar sweetened beverages. This is an easily adaptable model that incorporates both the nutrition and activity side of the puzzle.
One of the biggest ways to prevent childhood obesity is to get the child moving, and it doesn’t have to be complicated or expensive. Society again has created an environment where free play has disappeared and organized sports are everywhere. In the case of healthy living and weight control, free play is best! Children need to be outside moving and learning about their bodies through tag, chase, made-up sports, riding bikes, jumping rope, climbing, crawling, etc. Most importantly, do it with them!
Show them how much fun exercising can be, so they develop lifelong skills they can use later in life. Exercise doesn’t have to be painful, but the initial transition to an active lifestyle will be met with some resistance. Start easy with family walks after dinner, short trips to the park to play catch, use stairs instead of the elevator, park farther away from stores to get the extra walk, and drink water to stay hydrated instead of sports drinks that are made for endurance athletes. Any challenge is easier as a family!
At OA Centers for Orthopaedics, our sports medicine specialists are aware of childhood obesity and are taking steps to fight this serious problem. With the addition of the OA Performance Center, home of the Parisi Speed School, we strive to empower America’s youth through sport and exercise. Programs are aimed towards teaching kids how to eat healthy and use proper exercise techniques at an appropriate frequency through mentoring and personal commitment. In addition, kids are taught how to set goals and learn habits they can carry with them into adulthood. With this positive personal environment, they can create healthy lifestyles and strength in character. Now that seems like the right kind of growth for any child!
Lucien R. Ouellette, MD is a Board Certified Pediatrician and holds a Certificate of Added Qualification in sports medicine. Dr. Ouellette works within the OA Sports Medicine Center. Adam Tielinen BS, CSCS is a Performance Coach at the OA Performance Center. He is a member and a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA).