Keeping Your Kids Active in Exercise and Health

(Salt Lake Tribune) If physical activity were toys or treats, the Hyvonen brothers — 7-year-old Gabriel and 5-year-old Graham — would be spoiled rotten.

Graham takes gymnastic lessons. Gabriel enjoys hip-hop dance classes and soccer. Utah’s bounty of outdoor beauty and physical activity was one of the prime reasons the family moved to Utah, so hiking trails, yurt excursions for skiing and sledding, plus trips for mountain biking are constantly on the year-round menu.

And rather than let their boys stagnate for hours on end with video games, the Hyvonens instead use high-tech devices to kick their schedule up a notch. Using smartphones, Jenn and her husband, Kelly, exchange and update the family’s physical activity schedule on a perpetual basis. As you’ve no doubt guessed, the winter is already booked solid.

"That’s our big time," said Jenn, who works as external affairs director for a health-care center for the homeless. "We don’t want to be cooped up inside."

The "5-2-1-0" mantra in pediatric health circles sees physical fitness as part of an overall health and nutrition program. Translated, it recommends five or more servings of fruit and vegetables per day, no more than two hours per day of screen time in front of a computer or television, at least one hour of physical fitness per day, and zero sugar-sweetened beverages.

It’s the exercise component that stumps most families. However, the benefits are becoming more widely known with every new published scientific paper. Recent studies out of the University of Illinois, Sweden, and the universities of Leeds and Aberdeen demonstrate that aerobic exercise in children increases cognitive ability and attention span and improves their memory. Children who exercise regularly also require less time to fall asleep.

The effect is circular, as children who sleep better and longer have been shown to perform better at school. They also tend toward fewer behavioral problems, such as anxiety. The ability of exercise to improve cognitive abilities also applies to overweight children, a Georgia Health Sciences University report found.

The first step is rethinking your concept of exercise. Thankfully, children don’t need trips to the gym or expensive aerobic equipment. All they need is the opportunity and setting to run around in the open, kick a ball, ride a bike or walk with you to the store. And while you don’t need to be there with them (see sidebar) being a role model helps, Norlin said.

The more the merrier, too. "It can’t always be mom and dad taking you for a hike — again," Hyvnonen said. "It’s about being with their friends, too."

Even if you can’t get out of the house, and even if your kids are addicted to screen time, you still have options. Norlin said there’s increasing interest on the part of researchers regarding the value of so-called "activity-oriented" video games that require players to mimic the physical actions of dance contests, golf, tennis and other sports.

"Some video programs have been shown to be good for aerobic exercise," Norlin said. "But it’s probably still best to just turn off the television."

By most any standard, the Hyvonens are a model for providing physical activity for their children. Even if your family is less than ideal, however, don’t stop trying. When it comes to keeping your kids physically active and fit, the experts say, a little bit of activity can reap significant results.

The statistics are as daunting as they are alarming. The Childhood Obesity Foundation warns that children who find themselves obese before the age of 6 develop patterns of weight gain and continued obesity into early adolescence, increasing their chances of obesity into adulthood by 50 percent. With public schools nationwide cutting or even eliminating physical fitness programs, the risk of more children growing out into obesity as they grow up widens.

Chuck Norlin, professor of pediatrics at the University of Utah School of Medicine and a practicing pediatrician, said that while obesity can carry genetic components, there are plenty of behavioral causes families can take control of.

"After infancy, as soon as kids start moving around, we should do as much as we can to facilitate activity, and make sure they’re not overeating," he said.

For the original article from the Salt Lake Tribune visit: Keeping Your Kids Active in Exercise and Health