By Alana Gold, Registered Dietitian

Kids today are 40% less active than kids 30 years ago; they are playing video games, surfing the Internet and watching TV instead of participating in physical education or having fun at playgrounds. It is not uncommon for children to have a computer or television in their bedroom! Are we raising generation video? Is the future health of our kids at risk?

Consider the following facts:

• The average Canadian child watches 15.5 hours of TV each week and spends an additional five hours per week playing video games and surfing the Internet.
• Over one-third of Canadian children are overweight and about half of these are considered obese.
• In Ontario, the number of schools with physical education teachers has dropped 26% in five years.
• Only 18% of elementary schools report a full-time physical education teacher.
• By high school graduation, the average teen will have spent more time watching television than in the classroom, according to Canadian Pediatric Society.

Diet and inactivity
Inactivity and a poor diet are the two main reasons for the current obesity epidemic affecting our kids. Children are taking in more of the wrong calories than ever before and they are not expending them though physical activity. The result—weight gain.

A recent study shows that the prevalence of obesity is lowest among children who watch TV for one hour or less per day and highest among those who watch four or more hours of TV per day. Children who are overweight or obese are at significantly higher risk for the early onset of chronic diseases such as heart disease and type 2 diabetes.

When our kids eat refined sugars, such as cookies, sweets, white breads and pop, the food is broken down into glucose. Due to the lack of fiber in these food items, they enter the bloodstream in the form of sugar at a rushing speed. To lower blood sugar levels, the body secretes a hormone called insulin. If we regularly eat too much refined sugars, the body begins to secrete too much insulin; excess insulin can result in excess weight gain. In a nutshell, our kids are becoming insulin-secreting machines, as they snack on sugar-laden foods while watching TV or surfing the Internet. If our kids were only more physically active, they would burn off some of those excess calories rather than store them as fat. For more information, see Childhood Obesity: Truestar’s call to action

Physical health and inactivity
According to the Canadian Lifestyle Research Institute, over half of children and youth aged 5 to 17 are not active enough for optimal growth and development. Regular physical activity has been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, high blood pressure, and of developing colon cancer. It also helps maintain a stable and healthy weight. Engaging in physical activity also keeps our bones, muscles and joints strong. The repetitive actions of typing at a keyboard and using a mouse can cause carpal tunnel syndrome and poor posture at the computer can cause neck and backaches commonly seen in adults. Also, when children stare at a computer screen, blinking is reduced causing eyes to get dry, irritated and red.

Mental health and inactivity
Hours in front of the TV or computer also means kids spend less time socializing with family and friends. Studies show that playing games and joining activities with others gives young people opportunities for self-expression, social interaction and integration and feelings of self-confidence. As more and more kids tune into the tube instead of playing with friends, we are raising a generation of kids with the potential for psychosocial difficulties, such as lack of self-esteem and self-empowerment.

Studies have shown that those who are not physically active are two times more likely to have symptoms of depression than those who are active. Physical activity is known to improve mood, relieve symptoms of anxiety and may even prevent the development of depression.

Research also suggests a link between physical activity and improved academic performance. Those who participate in recreational programs are less likely to drop out of school or to participate in deviant behavior. It is thought that recreational programs reduce boredom, a factor associated with deviant and unhealthy behaviors.

What can we do?
Eating right and being active should be routine behaviors for everyone, including our kids. Here are some ways to include healthier habits into your children’s lives:

• Getting children involved in regular physical activity early on will help ensure these habits carry on throughout their lives. Walk with your child to school, make your child responsible for some daily chores, encourage after-school activities or enroll them in sports leagues in the neighborhood. The list is endless, so find the activities that fit into your family’s lifestyle and enjoy!
• Be a good role model—kids will do as you do, not as you say! By showing kids the joy and fun associated with physical activity, you just might prompt them to turn off the TV or computer to join in. See the Truestar Exercise Plan for great exercises for kids and adults.
• Feed your child a healthy diet to fuel their growing body. All Truestar meal plans for kids incorporate a variety of healthy foods. If your child is overweight, see The Right Diet for Overweight Kids.
• Set goals for exercise and diet using the Truestar Goal Setting Program to help your kids take baby steps toward better health. Goals for each week could include setting time limits on playing video games and watching TV or walking the dog each afternoon.

Our children are the future so help keep them fit and healthy! For more information, see Physical Activity and Childhood Obesity.

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