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Let’s Move It! August 9, 2011

Posted by nrhatch in Exercise & Fitness, Food & Drink, Health & Wellness.

Wikipedia ~ Leptin (in Public Domain)

Obesity is a growing epidemic in this country, and elsewhere.

In the U.S., 63.1% of adults are overweight, and the number of overweight children and adolescents is growing as well.

If we want our kids to grow up healthy, we need to be good role models.

The Surgeon General recommends 60 minutes of physical activity for children each day.

To ensure they reach that level, exercise with them!

* Schedule “play dates” to go bike riding, walking, or swimming with your kids.
* Play tag, hide and seek, and other running games.
* Head outside and toss a frisbee, play catch, or jump rope.
* Bad weather? Put on some lively music and dance the night away.

To increase enthusiasm, take turns choosing the activity ~ emphasis on active.

Other steps you can take:

* Learn about the role of nutrition in maintaining a healthy weight.
* Work to improve the quality of food you serve your kids.
* Increase your intake of fiber and anti-oxidant rich fruits and vegetables.
* Decrease snacks and drinks filled with empty calories.

More ideas: Let’s Move (Michelle Obama’s initiative) * Keeping Kids Active

Related posts: Exercise, Exercise, Exercise * Get out!Walk Off Some WeightExplore the Great Outdoors * Pedaling With Pets * Ten FREE Activities To Enjoy With Kids * Top Ten BETs


1. suzicate - August 9, 2011

I was one of those mean moms who cooked well balanced meals and did not cook my children separate meals or let them eat junk instead…the bonus many years later is that they like all kinds of food, are not junk eaters and not heavy sweet eaters. We also spent lots of time outside which they still do. (However, I won’t list of all my other parental failures…I’m sure those will add up in time!)

nrhatch - August 9, 2011

My mom served lots of fruits and veggies and steered away from having chips, soda, or cookies in the house. At the time, I said, “Boo Hoo!” Now I say, “Go, you!”

Good for you, you “mean mom” you! 😉

Tammy - August 9, 2011

I AM one of those “mean moms” and while my kids fuss about it, they are also growing to appreciate it. Now, DH is a bit of a different story. I don’t do separate meals and can’t figure out for the life of me who has time to. I am blessed with athletic kids who are strapping and active.

nrhatch - August 9, 2011

Hey, Mom! What’s for dinner???

Two options ~ Take it or Leave it. 😉

2. Carl D'Agostino - August 9, 2011

At least half of my 17 year old 11th grade girls were in the 180 – 280 weight range. Yet they still thought they could be attractive spending a fortune on getting their hair done, the nail thing and bangles.

nrhatch - August 9, 2011

Better to spend that money on a gym membership, eh? 😉

3. ceceliafutch - August 9, 2011

Like suzicate, I was one of the mean ones, too. Today my grown children–all in their thirties–llive healthy and it shows. Their children, too, are reaping the benefits of living a healthy, active life-style. My problem is that once the kids were finally grown and had flown the coop, my lifestyle took a hit. Oy. . . have to get back in the game. I want to be a good example for my grandkids, AND to have the energy to do things with them. Thanks for another timely post!

nrhatch - August 9, 2011

Sounds like your kids benefitted from eating right and getting enough exercise, thanks to you!

Good luck as you “get back in the game.” 😉

4. Vix @ LittleMissEverything - August 9, 2011

It’s scary kids don’t play anymore execpt on screens 🙂 mind you I need to do mroe exercise!

nrhatch - August 9, 2011

All 10 of our nieces and nephews are slim, trim, active, healthy ~ their parents (4 different sets) encourage them to eat right (most of the time), play outside, participate in sports, etc.

Our mental health and well-being improves if we are not glued to the couch while texting or playing video games.

5. Cindy - August 9, 2011

You know what gets to me in a big way? In SA we can’t talk about it, it’s considered discrimination to even use the word obese and so many children are being done a grave disservice; I think allowing a child to be overweight is akin to child abuse.

nrhatch - August 9, 2011

I agree ~ if not child abuse, it’s certainly a form of child neglect, setting obese children up for a lifetime of health problems like diabetes, hypertension, heart attack, stroke, etc.

Exercise is a miracle drug that is mandatory to the proper functioning of our amazing bodies.

If you can’t use the word “obese” . . . what about “get off your ass, ya fat poop!” Probably not, eh? 😉

Tilly Bud - August 9, 2011

Here in the UK several children have been taken into care because they are obese. Harsh, but necessary. It is child abuse to overfeed them.

nrhatch - August 9, 2011

Children who are starved are removed from the “care” and custody of their negligent parents. Logically, it makes sense to do the same for kids who are grossly overfed ~ both scenarios affect the child’s physical health and mental well being.

6. Naomi - August 9, 2011

Well said, Nancy, with you all the way…that poor chubby mouse! 😦

nrhatch - August 9, 2011

He’s a “mighty mouse” for sure. Poor little chub rabbit! 😉

7. William D'Andrea - August 9, 2011

Last week was my 66th birthday, and I am in much better shape than many people my age. I know that I’m in much better shape than my father was at this age; which I a good way measure one’s health.

I walk about an hour a day, every day, and am on a high fiber diet, and that seems to be enough. I hear about people who spend money going to gyms, where they walk on treadmills for a half hour. I on the other hand walk to different locations, outside in the fresh air and sunlight. It doesn’t cost me a cent, and it also smells alot better.

nrhatch - August 9, 2011

That’s awesome, William. Walking is one of the best exercises around . . . especially outside in the fresh air and sunlight.

Gyms do not smell as fragrant as walking through a park.

Paula Tohline Calhoun - August 9, 2011

However, it tends not to rain, sleet, and/or snow in one. . .

nrhatch - August 9, 2011

In the winter when we lived in the cold snowy north, I danced or biked inside to music inside . . . instead of venturing out into the frigid temps.

Some enjoy the comraderie of gyms. I never had. I don’t like to watch (or smell) them sweat. 😀

I do like water aerobics . . . because no one gets sweaty. They just get WET!

8. Paula Tohline Calhoun - August 9, 2011

A great reminder – unfortunataely it is a reminder/urgent warning that has been blasted and trumpeted for years now, but so few seem to be listening.

One thing that it is helpful to know, particularly for people just beginning an exercise routine, is it is equally beneficial to break up your exercise time each day into more manageable, i.e., imaginable ( 😆 ) time periods – for instance, if you are shooting for an hour a day – how about 6 ten-minute segments, or 3 twenty-minute segments, etc.

I think sometimes the prospect of a an entire hour at once intimidates folks. I recognize that one hour is the recommendation for children, but it is a good idea for everybody. BTW, strenuous housework counts (not that I would have experience with that)! I think most people would (will) be really surprised to find that after they have been exercising in those segments each day for a while, they will find out that the time goes by faster than they thought it would, and they will begin to feel like they can continue for the full hour or more!

nrhatch - August 9, 2011

Great tips!

Put on your dancing shoes, some great music, and clean house . . . while slimming and trimming waist, thighs, and derriere!

I like to move it, move it! 😀

9. Lisa (Woman Wielding Words) - August 9, 2011

Working on it. 😉

nrhatch - August 9, 2011


10. Rufus' Food and Spirits Guide - August 9, 2011

Teach them to cook, not grab convenience items. Quick cooking can be healthy!

nrhatch - August 9, 2011

That is SUCH a great idea! I had friends who got to college who had no idea how to cook anything besides toast. So . . . they lived on fast food when they tired of the cafe.

In contrast, I had several simple, delicious, and healthy meal ideas in my repertoire that kept me from turning into an Oompa Loompa! 😀

Even if they only knew how to fix a couple salads, sandwiches, and soups . . . they’d be far better off than their brethen.

11. Clar http://Clarbojahn.wordpress.com/ - August 9, 2011

I’m one with William up above. Me and my husb walk two or three miles outside every day.. when it’s hot we go in the morning. Also I take a pilates class twice a week for strengthening my back and core. Have noticed I don’t need to go to the Chiropractor half as often.

My kids grew up eating what was put in front of them and they are both active. Walking the dog and biking thirty miles on the weekend. One bikes to work. The other does yoga and gym.

nrhatch - August 9, 2011

This morning, my water aerobics class was rained out. So I put a CD in the stereo and danced instead.

Dance to the music. Dance to the music.

Exercising each day . . . keeps the chiropractor at bay! 😀

12. Rosa - August 9, 2011

Getting Sugarfoot has really gotten me out of the house and walking more! Not sure how much fun that will be in the cold snowy wintertime, but we’ll see! I have a friend who was using diet and exercise to lose weight. She measures her success in cats!! I think it was about 7 or 8 pounds = a cat. So she would say- I’ve lost three cats!!!

nrhatch - August 9, 2011

I’d measure weight loss in something that weighs less than a cat:

Hey, honey! I’ve lost 2 thousand jelly bellies . . . and a snack size Snickers bar! 😆

Make walking a habit now and you’ll find someplace to walk in the winter ~ in the mall, around the house, at work climbing up and down the stairwell . . .

13. souldipper - August 9, 2011

Had a chat with my Doc yesterday about trimming off more pounds. Faster. I wanted to know about the HCG craze.

She knows I walk regularly – usually daily – and eat very healthy foods with healthy prep/presentation. In the winter, I use my rebounder if the weather is bad, but that’s just an excuse in my climate. Last week, on three different days, I walked 4.5 to 5 miles with different friends – a welcome boast to my daily routine of 2 to 2.5 miles.

She, the cocky little Scot, said, “Calories in, calories out. Just came back from a conference on obesity and there’s no other way to lose weight except to eat sensibly and be active. The two together! All the gimmicks, drops, machinery, etc. are simply people making money off obesity.”

She finished with, “Know what people are dying from? Inactivity!”

I told her, “Thanks, Jan, I’ll make this appointment brief so you run out and do a 10 minute jog!”

nrhatch - August 9, 2011

I like “cocky little Scots” . . . especially when they’re spouting common sense.

My “theory of relative-obesity” matches hers exactly. To lose weight, take in fewer calories than you burn each day:

* Cut 500 calories a day -> lose one pound a week.
* Burn an extra 500 calories a day -> lose one pound a week.
* Do both . . . lose 2 pounds a week.

Here’s to balancing the equation on both sides by eating less and moving more!

14. CMSmith - August 9, 2011

I started out healthy, but then life got crazy and convenience started to rule. We never had a lot of snacks around the house because of high cholesterol concerns, but we ate out a fair amount.

Interestingly enough, all four of my kids are eating very healthy right now . . .in spite of me, or perhaps because of it.

We never know when something is going to backfire on us. Life is funny that way.

nrhatch - August 9, 2011

Most bad habits result from not making mindful choices.

We start cutting corners and the next thing we know . . . BAM! The number on the scale is NOT the number we want to see.

But . . . as long as we can still SEE the number (over our belly rolls), there is hope for a lighter tomorrow! 😉

15. Joanne - August 9, 2011

Living right on the lake and right across the street from the high school, we have access to public swimming, tennis courts, running tracks, etc… Absolutely no excuses not to enjoy exercising the good-old fashioned way. Dancing on slippery wood floors with mop slippers (found them at Walmart) we can even clean while we have fun and exercise.

Life is simply good lately as I’m rediscovering the joys that make up my childhood memories while staying fit and modeling how for all of my kids ~ even the adult ones who used to think they were so deprived because I never kept white sugar in the house;-D

nrhatch - August 9, 2011

That’s awesome, Joanne! We have so many options available to us that we sometimes overlook the obvious . . . like slip-sliding away in mop slippers. 😀

Glad things are going well as you rediscover childhood pleasures.

16. Maggie - August 9, 2011

It’s so important to give kids fruits and vegetables as soon as they’re able to eat them. That way they get used to eating a different variety of food and are more willing to try healthy foods as they get older.

My mom never gave me or my brother PopTarts or any other sweet, calorie-laden foods and we always had vegetables at dinner. Not that many parents do this nowadays, unfortunately…

And I was reading a CNN article yesterday about how anorexia and other eating disorders are on the rise too. Kind of ironic. Makes it seem like there’s no middle ground… but apparently the media doesn’t see in shades of gray; strictly black and white.

nrhatch - August 9, 2011

Not long ago, I met someone who gleefully pronounced that he didn’t like vegetables . . . except for lettuce and catsup! Was he overweight? Yes. Yes, he was. 😀

There is too much emphasis on being “skinny” and not enough on being “fit.” Big difference between being at a healthy weight and being anorexic.

Good for your mom! We had Pop Tarts (and other sweet treats) or rare occasions only. The Easter Bunny did NOT fill our basket to the brim with candy. Instead, we got a miniature boxes of “kid” cereal, a can of Motts PM juice, a small bag of chips, and a few jelly beans and chocolate eggs, etc. ~ stuff that other kids ate every day but we only got once in a Blue Moon.

17. kateshrewsday - August 9, 2011

People feel so strongly about this….great post which hit the mark, Nancy.

nrhatch - August 9, 2011

And posting it reminded me to keep moving!

Aah . . . that’s better. 😀

18. adeeyoyo - August 9, 2011

Good post, Nancy. I’ve been fortunate most of my life although in my mid-forties I did pick up a bit of fat around my middle. Now I just try for the most part to eat healthily.

nrhatch - August 9, 2011

I’m “satisfied” with my weight these days but if I woke tomorrow weighing 10 pounds less . . . I’d do a happy dance! 😛

19. Linda - August 9, 2011

In this heat you could walk out the door and lose a few pounds! I told my grandson to go out and jump on the trampoline today and he said, no way, it’s too hot. True it was far too hot. He did get in the little pool for a little while. And we danced last week. He loves for me to put a record on and dance with him.

nrhatch - August 10, 2011

Glad you’re had fun “grooving to the tunes” with your grandson ~ dancing is my favorite indoor exercise.

20. Connor @ Citiesofthemind.org - August 10, 2011

Combat carbon emissions AND reduce childhood obesity: Institute mandatory child hamster wheel generators. Just stick em in for a couple hours a day.

nrhatch - August 10, 2011

Great idea, Connor! Hamster wheel generators would be way more fun than treadmills! Ed Begley, Jr. hooked an exercise bike to his toaster ~ he generates the power for toast.

C’mon you hamster! Pedal faster, the bread’s getting stale!

21. eof737 - August 11, 2011

63.1%? That is a huge number of people to contend with…Now if we could get rid of all those sugar laden foods and diet pills ads, we might help a tiny bit in encouraging healthy eating…

nrhatch - August 11, 2011

Healthy food + regular exercise = healthier happier people 😀

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