September is National Childhood Obesity Awareness Month, and as a leading community-based organization dedicated to healthy living, the McGaw YMCA is committed to helping families in Evanston incorporate nutrition and regular physical activity into their lives.
According to the Centers for Disease Control and Prevention (CDC), the prevalence of childhood obesity has increased to 18.5 percent and affects about 13.7 million children and adolescents. Today, about one in five children in the United States has obesity, which poses greater risks for many health problems such as type 2 diabetes, high blood pressure, high cholesterol and some cancers.
“Successfully lowering obesity rates in children requires the whole family to constantly monitor or change their eating and physical activity habits,” Greg Taylor, Manager of Youth Development (Swim, Sports & Play) at McGaw YMCA, says. “Kids learn unhealthy habits at home, and many parents or caregivers don’t realize how the choices they make affect those who look up to them.”
The following tips are some great ways to incorporate healthier eating habits and more physical activity into your daily family routine:
1. Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family, choose a new fruit and veggie every week to taste together. Ensure that meals are balanced, and processed foods and sugars are enjoyed in moderation. At McGaw YMCA Children’s Center, we work diligently to make sure every child is getting the nutrition needed for development by participating in the USDA’s Child and Adult Care Food Program, which plays a vital role in healthy meal selection, preparation, and overall quality.
2. Play Every Day/Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and bodies moving! Our summer day camps emphasize exploring the outdoors, and campers enjoy a wide variety of active choice-based “camptivities”. Members can also take advantage of open family swim and gym times to get physical activity and family quality time in each week.
3. Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation and clean up. In addition, adults should take a break from electronics and spend one-on-one time each day with their kids, enjoying one another’s company. At McGaw YMCA, we host many fun events for the whole family, such as our Halloween Family Sleepover, Healthy Kids Day, and Family Camp at Camp Echo to encourage making family time a priority.
4. Reduce Recreational Screen Time: Time spent in front of a television, computer, tablet, cell phone or video game should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e. turn off screens during meals, go for a walk after a meal, set a timer to remind you to power down the screen). At Camp Echo, we are screen-free, and campers experience fun adventures in the outdoors and fully enjoy and appreciate nature, without access to their phones or laptops. Lasting friendships are made at Echo, free from online distraction.
5. Sleep Well: Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night and seven to eight hours for adults.
6. Participate in a fun and active McGaw YMCA program: McGaw YMCA offers a variety of youth sports and youth swim programs for all ages that ensure your child is staying active during their free time. These programs make living an active lifestyle enjoyable for youth, whether it’s learning a new sport, being part of a team, or participating in gym and swim programs on their own or with their caregiver. At McGaw, part of our mission is a commitment to healthy living. This month and every month, join us in our efforts to maintain a lifestyle of physical activity and nutritional, balanced eating, and teach the youth around you to do the same, promoting growth in spirit, mind, and body.
For more information on how your family can live a healthy, active life and to learn more about our various healthy living programs, visit mcgawymca.org!
Alyson Mann has been a McGaw YMCA health coach and personal trainer for 14 years. A mo
m of two and a cancer survivor, she believes movement is the best medicine for our spirits, minds, and bodies.