The number of children suffering from childhood obesity has been growing at an alarming rate. In fact, the Centers for Disease Control and Prevention (CDC) report that nearly 20% of children and adolescents are overweight. Unfortunately, many of these children will grow up to be overweight adults with all of the associated health risks — including an increased rate of heart disease, diabetes and some forms of cancer. This article will provide you with the information you need to help your child grow up to be a healthy, active, physically fit adult.



DETERMINE IF YOUR CHILD IS OVERWEIGHT.

We live in a society that is obsessed with the number on the scale. However, your child's weight is not always the best way to determine if she is overweight. An active, fit child may actually weigh more than an inactive, poorly conditioned child of the same height. This is because muscle weighs more than an equal amount of body fat. So, as a parent, the first thing you should do is take an honest look at your child. If your child has a considerable amount of visible body fat, she is probably overweight,

Regardless of your opinion, you should always consult with your pediatrician before you start your child on any weight management program.



MODIFY YOUR FAMILY'S EATING HABITS.

Your child is establishing his long-term eating habits right now. You can play a significant role in determining whether his diet will promote or eventually jeopardize his health. A wise diet should limit red meat consumption and fried foods and include lots of fresh fruits and vegetables, whole grains, legumes (beans), low-fat dairy products, poultry and fish. You should also limit your child's intake of sugary snacks and soft drinks as well as fast food which tends to be very high in sodium, fat and calories.



RAISE A STRONG CHILD.

Make sure your child does regular weight bearing exercises and gets enough calcium in her diet. Have her perform activities such as walking, carrying groceries, doing yard work, calisthenics or lifting light weights. These activities will help her develop strength, muscle tone and increase the density other bones, reducing her chances of developing osteoporosis as an adult.

You should talk to a certified personal trainer before your child begins a formal weight bearing exercise program.



COMMIT TO FAMILY EXERCISE.

Lack of physical activity is one of the primary causes of childhood obesity. As a parent, you can support your child in establishing an active lifestyle by limiting his time watching television and playing video games. Instead, encourage your child to engage in active play or participate in organized sports,

Most importantly, develop the habit of taking family walks, hikes or bike rides. You’ll strengthen family bonds while you improve your family’s health!

Bentley Ritter is President of BeneFit Personal Training, an in-home personal training company based in Voorhees, New Jersey. The company serves clients throughout Pennsylvania, New Jersey and Delaware. Bentley is an American Council on Exercise certified personal trainer and holds an MBA from the Harvard Business School. He can be reached at (800) 771-5752 orby email at Bentley@benefitfitness.com.