Love your kids? Eat right and exercise with them

Childhood obesity is the leading public health threat of our lifetimes, according to health officials.

Nationally, the childhood obesity rate has quadrupled in the last 20 years, from 5 percent to 20 percent. In Alaska, one in three children is overweight or obese, according to the Alaska Department of Health and Social Services.

The reasons?  Kids are not getting enough exercise, they are drinking far too many sugary beverages and they aren't eating well. As a result, they are suffering from serious conditions that used to occur only in adulthood, such as Type 2 diabetes, high blood pressure and high cholesterol. According to a National Bureau of Economic Research study published in August, obesity raises the cost of a child's medical care by $1,354 per year on average. Alaska's obesity-related Medicaid costs are projected to increase to $684 million by 2030 if we stay on our current path.

The suffering extends far beyond physical health. Research shows that children who are physically active and eat well also perform better academically, and have improved social skills and fewer behavioral problems.

[Reducing obesity in Alaska's schools]

The good news is that all you parents and caregivers are on the front lines of this battle. You can make a difference.

Here are 10 simple ideas to try at home:

Keep an activity log: Have your child track her daily physical activity. Shoot for the nationally recommended standard of 60 minutes per day. This is important even if your child is already physically active. Children who keep logs will build self-awareness around the importance of being physically active. When they are older and have more demands on their time, they will have built-in habits around organizing and prioritizing their time.

Avoid sugary drinks: Don't be fooled by the marketing. Most sports drinks and fruit juices have nearly as much sugar as a soda. Read the labels and teach your child about the negative impact of too much sugar. Make water your child's baseline drink.

Normalize physical activity: As much as possible, engage in activity together – whether working on house projects or going hiking. Physical activity should be prioritized along with other family values like academics and household chores. While any amount of momentum is better than sitting on the couch, the greatest benefits are realized through moderate to vigorous exercise with an elevated heart rate.

Get outside: Humans have an innate and critical connection to their natural environment that can be neglected due to hectic schedules, long winters and urban lifestyles. The weather can be harsh in Alaska, but when geared up properly, your kids usually prefer playing outside. And they'll likely develop a lifelong appreciation for the outdoors.

Let them find their passion: Require your child to be physically active daily but allow them as much freedom as possible to select how they do this. If your child is sports-oriented, steer her toward opportunities to build self-esteem and physical skills. If your child is not into sports, introduce him to other recreation and leisure outlets that instill a sense of well-being.

[Anchorage kids' fun run a gateway to a healthy future]

Build good nutrition habits early: Teach your child about healthy eating at a young age and eat well at home by: 1) limiting processed food, 2) keeping plenty of fruit around, 3) developing a consistent meal schedule, 4) eating meals together as a family, and 5) serving a balanced, proportioned and colorful palette of food every day.

Model moderation: Don't create a taboo around junk foods or couch-potato days. Aim instead for maintaining healthy habits most of the time. Allow your children occasional days off and let them enjoy what they've earned.

Limit screen time: Establish firm standards and don't negotiate. Once the gadgets are shut down, children tend to engage their imagination and their bodies. If your child has a smartphone, have her dock it in a central location at night. Don't let her take it to bed.

Talk to your kids: To truly embrace healthy habits, your child is going to need rationales. Give him age-appropriate information on why physical activity and nutrition are important. Speak in terms he can understand about the benefits of action. Your kid is, after all, the captain of his own ship. Provide direction, but help him realize he has the controls in his hand.

Participate in the process: If you expect it, practice it. Your child will be far more likely to latch on to any of the concepts listed above if she is learning them from your actions.

Tackling endemic public health issues takes time – sometimes generations – and requires a multi-pronged approach with public, private and individual entities pulling the same direction. With your help and your perseverance, we'll turn this around!

Harlow Robinson is a dad and executive director of Healthy Futures and the Alaska Sports Hall of Fame.