“Sedentary Kids, Not Sitting So Pretty”: Part Three of a Four Part Series

We plant the seeds of future Alzheimer’s disease in our children by what we feed them; and, more importantly, by the lifestyle we instill and expose them to…one that is sedentary, stressful, and sleepless.

 

This is the third blog of a four part series explaining each major lifestyle risk factor common to both childhood obesity and Alzheimer’s disease:  sedentary, stressful, and sleepless.  In Part One, I gave an overview to the childhood obesity epidemic that exists in the US today.  In Part Two, I discussed the effects of stress on the brain and how to manage your child’s stress.  In this third blog, I will discuss sedentary lifestyle as one of the major causes of obesity and Alzheimer’s disease.  I also will make recommendations on how you can encourage and implement a regular exercise routine in your child’s life. 

 

Sedentary Kids, Not Sitting So Pretty

 

As previously mentioned, the percentage of overweight kids has more than doubled over the past 30 years.  Many factors contribute to this epidemic, including the trend that kids are becoming more sedentary. As they spend more time lounging and watching TV, they spend less time running and playing.  In other words, they’re sitting around a lot more than they used to.

 

According to the American Academy of Pediatrics (AAP), the average child is watching about 3 hours of television a day.  The average kid spends 5.5 hours on all media combined, according to the Kaiser Family Foundation.

 

Young kids should not be inactive for prolonged periods of time — no more than 1 hour unless they’re sleeping. And school-age children should not be inactive for periods longer than 2 hours.

 

One of the best ways to get kids to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for kids 2 years and older.

 

Exercise has been shown to do more than just manage weight, it reduces stress.  In the long term, exercise increases brain agility and memory by increasing brain-preserving neurotransmitters such as dopamine and serotonin, which increase endorphins, and decrease stress hormones.

 

Parents, it is your responsibility need ensure that your kids get enough exercise.  How much is enough? According to the 2005 dietary guidelines from the U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), all children 2 years and older should get at least 60 minutes of moderate to vigorous exercise on most, preferably all, days of the week.

 

Tips for raising fit kids:

 

• Help your child participate in a variety of activities that are age-appropriate;
• Establish a regular schedule for physical activity;
• Incorporate activity into daily routines, such as taking the stairs instead of the elevator;
• Embrace a healthier lifestyle yourself, so you’ll be a positive role model for your family;
• Keep it fun, so you can count on your child to come back for more.

www.kidshealth.org

 

I applaud your personal efforts and concerns for maintaining a healthy lifestyle and I wish for you and your kids’ optimal health!  For more information and helpful tips on how to manage obesity and prevent risk factors associated with Alzheimer’s disease please read the Anti-Alzheimer’s Prescription available in all major book stores and online at Amazon.com or visit www.dearprogram.com or www.anti-alzheimers.com.  Also read my next blog as a part of this series, “Part Four: Sleepless, No Sleep for Young Men and Women.”