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Issue: 888 Date: 8/30/2007
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My child is considered "Overweight", what should I do?
Let's Get Walking: Tips to Get You Moving
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By Candance Gabel, MS, RD, LD, Associate State Nutrition Specialist,University of Missouri-Columbia
If your child has a BMI greater than 95% he is considered overweight. If there are secondary complications such as mild hypertension, high blood lipid levels, and insulin resistance from being overweight the first thing you do is to maintain the weight. Once some of the healthy behaviors have been adopted then the recommendation is to loose no more than one pound a month. If your child experiences acute complications from being overweight, such as, sleep apnea, obesity hypoventilation syndrome, or orthopedic problems, they should be referred to a pediatric physician that specializes in complications of children that are overweight.
Healthy Behaviors:
Be more physically active.Spend less time watching TV.Spend less time playing computer and video games.Eat more family meals together.Eat a healthy breakfast.Eat more colorful vegetables and fruits.Drink less soda and sweetened fruit drinks.Eat less sweets and salty snacks.
Let's Get Walking: Tips to Get You MovingBenefits of Walking
Helps prevent & control diabetesReduces the risk for heart diseaseHelps prevent osteoporosisBolsters immune systemHelps control weightImproves circulationHelps breathingCombats depressionWalking for Fitness
For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes per day. Walking briskly is considered a moderate activity.The walking program below will help you gradually increase the number of days you walk per week, beginning with only 15 minutes three times the first week; and ultimately reaching a goal of 30-60 minutes per day.Recording your progress in a walking log will help you stay motivated.
Tips on Walking
Warm-UpWalk slowly for about 5 minutes. Then pick up your pace.Walk tall
Head up, shoulders back, stomach in.Focus on quicker, not longer steps.Breathe deeply.Wear reflective clothes or carry a light.Walk toward traffic.Cool Down
Last 5 minutes, slow your pace.Finish with some flexibility stretches.IMPORTANT NOTES:
If you experience a problem that can not be relieved see you doctor.Do not use hand weights while walking; using them could increase your blood pressure and may contribute to joint problems.
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