OBESITY

Frequently Asked Questions About Physical Activity and Obesity

How can I encourage my daughter to be more physically active?

Encourage active, spur-of-the-moment physical activity and play.

Enroll your daughter in planned physical activities (for example, swimming, martial arts, gymnastics, or dancing).

Participate in physical activity together (for example, play ball or bike, dance, or skate).

Plan at least one special physical activity (for example, taking a hike or riding a bike) each week.

Incorporate physical activity with your daughter into your daily life (for example, by using the stairs instead of taking an elevator or escalator, and by walking or riding a bike instead of driving a car).

Involve your daughter in family chores (for example, raking leaves or walking the dog).

For every hour your daughter reads, watches television and videotapes, or plays computer games, encourage her to take a 10-minute physical activity break.

What should I do if my son seems overweight?

If your son is growing, eats healthy foods, and is physically active, you do not need to worry about whether he is overweight. If he appears overweight, take him to a health professional for evaluation, and focus on gradually changing the entire family's eating and physical activity behaviors instead of singling out your son. The following tips will also be helpful, regardless of how much your son weighs:

Be a positive role model by practicing healthy eating behaviors and participating in regular physical activity yourself.

Plan family physical activities that everyone enjoys (for example, hiking, biking, or swimming).

Limit to 1 to 2 hours per day the amount of time your son watches television and videotapes and plays computer games.

My daughter is overweight. How can I get her school to help?

Discuss with school staff your concerns about your daughter's weight and state that you would like their assistance in developing a coordinated effort involving both nutrition and physical activity. Explain that you want to help her develop healthy eating and physical activity behaviors. Often the child nutrition program director can help with choosing foods acceptable to both parent or child.

How much physical activity is appropriate for my son, who is overweight?

Children and adolescents who are overweight but have no medical complications usually benefit from moderate amounts of physical activity on all, if not most, days of the week. Your son can achieve this level of activity through intense activities (for example, hiking for 30 minutes) or through shorter, more intense activities (for example, jogging or playing basketball for 15 to 20 minutes).

How can I help my daughter, who is overweight, become more physically active?

Be sensitive to your daughter's needs. Children and adolescents who are overweight may feel uncomfortable or embarrassed about participating in physical activity. Help your daughter find physical activities she enjoys and is comfortable with, and plan fun physical activities for the
family.

Resources for Families

See Tool F: Physical Activity Resources for contact information on national organizations that can provide information on physical activity. State and local departments of public health and education and local libraries are additional sources ofinformation.

Cassel DK. 1994. The Encyclopedia of Obesity and Eating Disorders. New York, NY: Facts on File.

Dietz WH, Stern L, eds. 1999. Guide to Your Child's Nutrition: Making Peace at the Table and Building Healthy Eating Habits for Life. Elk Grove Village, IL: American Academy of Pediatrics.

Epstein L. 1998. The Stoplight Diet for Children. Boston, MA: Little, Brown, and Co.

Ikeda JP. 1998. If My Child Is Overweight, What Should I Do About It? Oakland, CA: University of California, Division of Agriculture and National Resources.

Ikeda JP, Noworski P. 1992. Am I Fat? Helping Young Children Accept Differences in Body Size. Santa Cruz, CA: ETR Associates.

Levine J. 1996. Helping Your Child Lose Weight the Healthy Way. Secaucus, NJ: Birch Lane Press.

Jablow MM. 1992. A Parent's Guide to Eating Disorders and Obesity. New York, NY: Bantam Doubleday Dell.

Kosharek SM. 1993. If Your Child Is Overweight: A Guide for Parents. Chicago, IL: The American Dietetic Association.

National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases. 1997. Helping Your Overweight Child. Bethesda, MD: National Institutes of Health, National Institute of Diabetes and Digestive and Kidney Diseases.

Tamborlane W, Weiswasser JZ, Held NA, Fung T. 1997. The Yale Guide to Children's Nutrition. New Haven, CT: Yale University Press.