According to the CDC, over 41.9% of adults 20 years and older have obesity. This percentage has been steadily increasing; the prevalence was 30.5% in 2000. The incidence of severe obesity has also about doubled, from 4.7% to 9.2%. With respect to children, 1 in 3 children have obesity.
Obesity creates co-morbidities (lower metabolic rate, diabetes, hypertension, etc.) that can decrease the quality of life, per the National Institute of Health. Research by the University of Connecticut’s Rudd Center for Food Policy and Health found that, in addition to impacting health outcomes, people who have a higher body weight are vulnerable to stereotypes, bias, bullying and discrimination—known as “weight bias” or “weight stigma.”
There are other benefits to encouraging children to be active. Studies show that being sedentary in childhood increases the risk of heart disease later in life. Regular exercise can mitigate those risks.
With more than 90% of children spending more than 1 hour a day playing video games, how can a parent encourage their child to become more active?
When my son was little, it was easy to keep him active–we took him to the zoo, we had playdates with other children in the park, we chased him around the house while playing hide-and-go-seek, but as he got older, he wanted to spend less time with us and more time playing XBox. These are some of the ways we kept him active as he grew up.
Model being physically active
Children of active mothers were found to be 2 times more likely to be active, while children of two active parents were found to be 5.8 times more active. Children learn by example. Take your kids for a walk or a bike ride. Go to the beach and swim. Dance to a favorite song. The key is to be active together.
When I decided to take up Zumba at a local dance school, I enrolled my son in breakdancing classes. He got to see me be active, while he got to do something fun that was uniquely for him.
Find a way to incorporate fitness into different parts of the day
Children need 60 minutes of activity every day. While that may sound like a lot, it does not have to be all done in one fell swoop. According to the Mayo Clinic, even 10 minutes of activity at a time can add up to huge benefits. Walk to school, if possible. Stop by the park and let your child run and play on the way home from school. Skip around your home. Make yoga or stretching part of the bedtime ritual. There are infinite ways to fit movement into your day. A simple thing like installing a basketball hoop in your driveway incepts the idea of physical activity.
Enroll your child in an organized sport
Studies have shown that participants in organized sports have lower rates of anxiety, depression and stress. Participants report higher self-esteem and confidence. It provides social interaction. Parents noticed increased cognitive performance and creativity. Youth with disabilities had improved psychological and emotional wellbeing. Physically, participating in sports improves bone health and weight status and decreases the risk of cancer and diabetes.
Allow your child to experiment with different sports. They may walk away from a sport early in life, only to come back to it later.
Do not fret if your child is not the next Tiger Woods, Lebron James or Simone Biles, but support them as if they were
It is human nature to want to be good at something immediately. Your child (or you) may get discouraged if they seem uncoordinated or slow or just not cut out for the particular sport they’ve signed up for. Michael Jordan was famously cut from his high school’s varsity basketball team—something that fueled him to become the Michael Jordan we know today. While not every child has the capacity to become Michael Jordan, they should be encouraged to try to become better every day. In a world full of participation trophies, encourage your child to learn the relevant skills and earn their place on the team.
What’s most important is that you show up for your child. Live with Kelly and Mark’s Kelly Ripa and Mark Consuelos have spoken about “not knowing anything” about wrestling when their son, Joaquin, was on the wrestling team. But they showed up to every match and supported him. Your child will remember the support and learn sportsmanship from your conduct.
Do not let your child give up at the first sign of difficulty...
Part of the job of a parent is knowing their child. Inevitably, your child will start something and not want to complete the task. The same is true for sports. We teach our children that it is not okay to give one’s word and then go back on that word. We tell them there is no “I” in team and being a team player is sometimes having to show up even when you do not feel like it. The fact is that perseverance pays off. Per Psychology Today, perseverance facilitates reaching goals, achievement, self-confidence and a sense of capability. Every employee knows the mental resistance of not wanting to go to work on a given day. Teach your child the mechanism for working through the mental resistance and showing up for themselves and their team anyway.
...But know when to let them quit
When is it okay to quit? If the joy is gone or they have suffered injury after injury or their academic performance is suffering, it may be time to quit. There is also nothing wrong with an older child recognizing that the particular activity is not for them. Allow them to try other activities; they will find one that fits. A lot of it is trial and error. What is important is that they pivot to something else that will allow them to be active.
I wish someone had pulled me aside and shared their experiences with me. It would have saved our family a lot of angst.
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Mirna Martinez Santiago is a lawyer, speaker, Diversity, Equity and Inclusion professional, founder of Girls Rule the Law, Inc., and mom.
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