Our bodies are designed to MOVE. Physical activity is at the core of human development, and positive early experiences forge the foundations for lifelong learning, behaviour, and good health.

Our food supply is vastly different from 100 years ago, and our bodies have not had time to adapt.
We have become disconnected as a community, and our habits have moved away from the outdoors and onto the couch or computer. These issues combined are greatly contributing to our obesity and disease epidemic.
Children who struggle with weight have nearly twice the medical, mental and development conditions when compared with those in an ideal weight range. They are also much more vulnerable to emotional and behavioural problems, depression, learning disabilities, developmental delays, bone and joint problems, muscle weakness, asthma, allergies and migraines.

As a trainer and nutrition coach I have seen time and again how weight issues can negatively impact the self-esteem and life experiences of children and teens. I have learned the path to a healthy body image, relationship with food and weight is one to tread very carefully. Many studies show children who regularly weigh in and/or diet are much more likely to be overweight or develop eating disorders in the future, thus these are rarely effective tools to employ when helping children achieve and maintain an ideal weight.

Because weight is a very sensitive, often complex issue, support from a professional may be advised when addressing it. Some other helpful strategies that may be of value include:

• Establishing a healthy, balanced, and active lifestyle is beneficial to all family members.
  Children are great imitators, so give them something great to imitate!

• Instil the value and enjoyment of being active as early as possible. Between birth and 5 years of age is the most advantageous period to introduce physical activity and inspire enjoyment and creative potential. Do this by providing plenty of opportunities to exercise and develop motor skills with a wide variety of activities, including running, jumping, throwing, catching, kicking, swimming, twirling, rolling, skipping, stretching, somersaulting, hopping, riding, and dancing.

• Plan for 45 to 60 minutes of physical activity most days of the week. Find ways to make this a positive, ENJOYABLE experience – exercise should never be a chore! This can be achieved individually or as a family.

• Use positive reinforcement. Motivating with positive reinforcement when new healthy habits are established is far more constructive. You can do this by verbally noticing new skills achieved and continuing to encourage towards new goals.  Consider setting a really exciting reward for extra motivation to achieve these goals, such as going to their favourite sporting event, or a shopping trip to purchase something on their wish list.

• Get on board. EVERY influential adult who prepares food and spends time with the child ought to be on board and understand the importance of the required lifestyle changes.

• Show your love with LOVE, not food. Resist the urge to use junk food as a motivator, reward or way to show your approval and love. It’s so tempting – I know. Instead, find constructive ways such as doing their favourite activity, reading an extra story, affection, word of affirmation, a gift or doing something you know they will value.

• Clean up. Clean out the pantry together, discussing the pros and cons of each item. Restock with healthy foods. Remember it is the adult who is in charge of what comes into the house and what is considered food.
  Have some kitchen fun. Have fun learning how to prepare healthy, flavoursome meals, and involve children in the preparation of it.

• Eat together. Eat meals as a family, at the dinner table with no other distractions. This is time to communicate and connect.

• Play together. Be active as a family rather than staying indoors. A family who plays together stays together!
  Children absolutely cherish time spent with their parents. They are far more influenced by actions and behaviours, so taking an active role in playing with your children and in supporting and encouraging them in free play and organised sport is crucial. Display an attitude that you are having fun in every possible moment.
  These will be their most treasured memories.

• Choose gifts wisely. Invest in active equipment as a priority over sedentary activities such as computer games.

• Avoid boredom. Children report that the main reason they overeat is because they are bored and have nothing to do. Help your child discover activities they will enjoy for life.

• Encourage moderation. Avoid using fear and guilt to motivate children away from their desire for junk food. Teach them about the foods that are healthy anytime, and what they can enjoy sometimes as part of a balanced, joyful lifestyle.

• First, respect YOURSELF! Be mindful that your own body image greatly influences your children – even small cues such as making self-deprecating remarks or showing delight overweight loss, can impact their self-image and focus.