A family strategy for kids’ fitness

Mehmet Oz, a cardiologist at Columbia University and one of the most popular doctors on television (thanks to Oprah Winfrey) launched an organization, Health Corps, which partners with local school systems and community organizations to fight obesity, increase physical activity and improve mental resilience and self- esteem.

“Less than 10 percent of children walk to school compared to half in my generation,” he said.

Because children have little unorganized play, parents must find fun ways to incorporate physical activity into their lifestyles, he added.

“You don’t have continuous all-day stuff going on outside,” Oz said. “[But] a sedentary lifestyle is just unnatural.”

Practical advice from Dr. Oz

> Make it fun. If it’s not fun, kids won’t do it. Don’t make food or exercise an issue.

> Make it a family affair. Everybody has got to do it. Everybody in the family has to be on the program.

> Don’t go hungry. Always have nuts and fruits as snacks. Whenever they get hungry, they will eat that stuff.

> Make the big decisions in the supermarket and not the home. Once you bring it home, it will get eaten. Soups work well because you stay fuller longer.

> Downsize the dish. Use 9-inch plates for kids. The 2-inch difference saves half the food. Put stuff on their plate they should eat.

> Use peer pressure. The best person to teach a kid about health decisions is another kid —- it’s cool. An older sibling who eats broccoli will encourage a younger sibling. Or pick a neighborhood kid who likes to play outside. The younger child will follow.

> Keep tasting and trying. It takes about 12 tastes of a food for a child to begin to enjoy it.

> Eat together. You pass along good habits, and there’s a set time.

> Start smart with breakfast. Don’t eat out for breakfast because few acceptable fast-food options exist. Eat real food and no soft drinks. Try to give kids about half their fiber intake —- about 7 to 10 grams —- from their breakfast (such as steel-cut oatmeal and fruit). Fiber at breakfast keeps them full longer.

Source: Mehmet Oz

Make snacks appealing, colorful

Younger children are attracted to shapes and colors, so use creativity to provide healthy snacks:

> Plan the days you will send snacks to school.

> Plan the times you will have snacks at home.

> Plan the foods you will provide as snacks.

> Think in colors —- add fruits and vegetables in a variety of colors.

> Think in textures —- smooth, crunchy or chewy.

> Think finger-food sizes.

> Think of adding low-fat milk or water to drink.

> Think of two or more food groups to make a balanced snack.

> Examples: applesauce (unsweetened), bagel, cheese (low fat), cereal (low sugar), cottage cheese (low fat), English muffin, fig bars, fresh fruit, frozen juice bars, frozen yogurt (low fat), fruit cups (in natural juice), fruit smoothies, gingersnaps, graham crackers, granola bars (low sugar), guacamole, hummus, milk (low fat), mixed nuts, muffins (homemade with fruit and nuts), multigrain crackers, peanut butter, pita chips, popcorn (unbuttered), pretzels (baked), rice cakes, salsa, soy milk (low fat), sunflower seeds, toast, trail mix, tuna salad, vegetable sticks, water.

Source: Children’s Healthcare of Atlanta

Teamwork … with a chance to bond

Busy parents have little time to devote to their own workouts, not to mention those of their children. So if you want to stay in shape and spend more quality time with your children, just create fun and healthy activities for your kids that help both of you get fit. Fitness trainer Carla Fields and her 8-year-old son, William, demonstrate.

AROUND THE WORLD

Muscles trained: obliques (love handles) and shoulders

Sit on the floor with your back against your child’s back (knees softly bent, toes turned up). Twist around right side (bend elbows), give the ball to your child. Return and twist left; child gives the ball to you.

Repeat, three sets of 20 repetitions.

CRAB WALK

Muscles trained: shoulders/triceps, abdominals and quads

Sit on the floor. Place hands behind you with fingers pointed out. Extend legs forward, knees softly bent, feet flat on floor. Lift rear off floor and walk backward using your hands to guide you. Right hand, right foot, left hand, left foot.

Repeat, three sets of 20 steps.

SWIMMING

Muscles trained: back and shoulders

Sit upright on the floor, abdominals contracted, knees softly bent. Hands at your waist like you have oars in your hands. Reach forward and extend; body leans forward (use upper back, not lower). Open hands shoulder-width apart and pull oars back; body returns upright.

Repeat, three sets of 20 repetitions; mix with Around the World.

Carla Fields is a certified personal trainer who operates Carla Fields Fitness in Decatur.