A healthy family is a happy family right? Well, it's certainly a good start. For those who have kids, you know how difficult it is to balance having a healthy lifestyle with the demands of a family and a job. However, the payoff is well worth the hard work. With overweight and obesity numbers on the rise it becomes even more important to ensure that your family leads the healthiest lifestyle possible.
Obesity rates in the United States have more than doubled over the past 25 years. According to the Centers for Disease Control and Prevention, 34% of US adults aged 20 and over are considered obese. Likewise, the Journal or American Medicine reports that statistics from 2003 to 2006 estimate that 16.3 percent of children and adolescents aged 2 to 19 are obese.
So what can we do about these trends? We can create a culture of fitness in our homes. This starts with the parents and we need to set an example for our children. Follow these five guidelines and build a culture of fitness in your home.
- Keep the junk food out of the house. If you have junk food in your home it is just too tempting to avoid eating it. Instead stock your fridge with fruits and vegetables for snacking. Look for natural or organic snack food. Save the candy and fast food for special occasions. Make a big deal about going out for a burger or ice cream and the family will enjoy the treat that much more.
- Sleep well. In a fast paced world where time is precious it becomes difficult to get the sleep you need to be healthy. While each individual is different when it comes to sleep needs the general consensus is that most people need 6 to 8 hours of sleep each night. The National Sleep Foundation states that short sleep duration can lead to increased body mass index, increased risk of diabetes and heart problems, an increased risk of psychiatric conditions including depression and substance abuse, and decreased ability to pay attention, react to signals or remember new information.
- Make time for your fitness needs. If you don't keep yourself healthy and fit how can you expect to encourage the rest of your family to do so. Exercise is also a great way to relieve stress and clear the mind. If you take this time you'll feel better about yourself and your family will benefit from your good vibe.
- Keep your kids active. There are endless sports and activities in which your kids can participate. Your local rec. department is a great resource for activities such as soccer, t-ball, swimming and gymnastics, just to name a few. Also the rates for these activities are usually very reasonable and the kids have a great time.
- Find family activities that keep you moving. Head to the park for a walk. Go to the zoo, season passes are usually very reasonable. Find a hiking or biking trail. Kids love to explore new places, pack a healthy lunch and find a scenic place to sit down and have a meal.
It's sometimes hard work to lead a healthy lifestyle and with children, it can be even more difficult. However, if you teach your kids that fitness can be fun then you can create a culture of fitness in your home.
