Kids grow up fast with dizzying amounts of energy. But did you know that 1 in 5 children battle extra weight? A few extra pounds can wear down their lively, happy spark and also come with a few risks, such as asthma, sleep apnea, type 2 diabetes and more.
But it’s also important to look toward the future. Children at an unhealthy weight tend to carry it through to adulthood, which means they could be at risk for stroke, cancer, heart disease and more.
Although there is no one-size-fits-all solution to childhood obesity, there are some holistic, fun and helpful approaches that can make a real difference. Instead of putting all your efforts into managing weight, try developing healthy habits based around nutrition, activity, sleep and family, which can yield far more effective results. Here are a few ways to keep them moving — and thriving.
Remember: Your kids are watching you
Children learn from what their parents do, so set a positive example. Eat meals together. Practice portion control. Teach them to listen to what their bodies are telling them about how hungry or full they are. Include them in shopping for groceries, preparing meals or trying new foods. Modeling good choices like choosing fruit, yogurt, veggies, whole grains and lean proteins can set your kids up for a lifetime of healthy habits.
Rethink their drink
Kids love sugary drinks like soda, fruit-flavored drinks, sports drinks and flavored milk, but let’s face it, they’re not very healthy choices. In fact, they are the leading sources of added sugars in the average American’s diet and heighten the risk of weight gain, obesity, type 2 diabetes, cavities and other dental issues. Instead, give them water, unsweetened 100% fruit juice and plain milk.
High-five for family bike rides
In general, kids should be physically active at least 60 minutes every day. Make it easier for them by moving more as a family. Walk the dog. Ride bikes. Go for a hike. Have yard races, pillow fights and more. And if you want to make things productive, you can even wash the car, vacuum or rake the yard together. It’s not about the perfect activity — it’s about family fun.
Encourage more z’s
Good, consistent sleep helps improve mood, memory and emotional well-being. If your children don’t get enough sleep, they could be at risk for unhealthy weight gain. Here’s how much sleep kids need every day:
- Preschoolers: 10–13 hours (including naps)
- 6–12 years old: 9–12 hours uninterrupted
- 13–17 years old: 8–10 hours
Watch their screen time
For kids, too much screen time can cause weight gain, slipping grades and more. Cutting back can free up more time with the family, so turn off screens an hour before bedtime. You can also lessen the irresistible lure of screens by taking them out of their bedroom — it will improve their sleep as well.
Don’t forget about childcare
If your child is in daycare, make sure they keep your child’s nutrition and physical activity in mind. It’s all about consistency inside and outside the home.
Talk to your doctor
Worried about your child’s weight or overall health? Discuss your concerns with a health provider who can assess their health risks, offer guidance and even refer you to a healthy weight program.
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