Exercise. No, really … exercise
The weather is just beginning to come around. After a long winter and a spring that sometimes felt like winter, some of us are left a tad creaky from sitting inside more than we should have. Sitting, by the way, was the problem – not necessarily just being inside.
Unfortunately, for many children, sitting will continue to be the problem despite the improving weather. The increasing availability of technology that encourages inactivity is an enormous barrier to getting the recommended daily amount of exercise. From tablets to phones, video game systems to good ol’ TV … there are a lot of reasons to stay in your seat after a long day … or all day.
Our sedentary lifestyles contribute to an ongoing epidemic of childhood obesity that is seriously affecting the health of many children. Type 2 diabetes, high blood pressure and other health problems have been linked to childhood obesity. Discussing weight, body-mass index, diet and exercise has become a central focus of well-child visits for pediatricians and parents.
The current recommendations are to obtain at least 60 minutes per day of physical activity, and to limit “screen time” to less than two hours daily. In my book, this includes homework done on a tablet or computer, in addition to pleasurable things such as TV, video games and the Internet.
After school, homework, extracurricular activities and family time such as meals, how are children to find the time to devote to the recommended 60 minutes of physical activity daily?
Finding the time to exercise can be difficult, but making it a priority is essential to physical and emotional well being for our children. I think that it’s probably not practical for most parents of school-aged children to find one continuous hour during the day for physical activity, outside of organized sports, dance or gymnastics. The good news is that the recommended 60 minutes can be broken up into 10-minute intervals. Perhaps it’s a quick walk around the block prior to school, or a 15-minute yoga routine after dinner.
Many children benefit from organized physical activities. Remember to consider how much time your child will spend moving when practicing or playing the sport. For example, although baseball and bowling are excellent sports, they involve much less cardiovascular exercise than track or basketball. If your child chooses an activity that asks them to spend more time standing or sitting than not, you should make an effort to get your family moving before and after practice or games to ensure your child is getting the right amount of exercise.
Be sure that staying fit is a family affair. This will help normalize physical activity and make it easier for everyone to make a commitment to exercise. Although children have many distractions, it’s still our responsibility as parents to encourage physical activity as part of our kids’ daily lives.
Dr. Patrick Tate is part of the Children’s Community Pediatrics-South Hills Pediatrics Associates practice, which offers care in several offices including Brentwood, Jefferson Hills, and now the Mon Valley area with a location at 100 Stoops Drive in Monongahela. The office can be reached at 724-483-2040.