An Interview with
Fitness Mom™ & Author Julia Sweet

1. How can families add good old-fashioned fun to their daily routine?

Too many families have lost the art of "homemade" fun. Rather than let our children find fun in their own backyards, we waste precious time chauffeuring kids to too many events and activities. When our children are at home, they lead sedentary lives, playing video games, surfing the Internet, and watching television (an average of 28 hours a week, according to some research). Instead of allowing technology to simplify our lives, we keep trying to squeeze in more. With little time to spare, we fall back on junk foods and fast foods, quick hunger fixes that are high in fat and sugar, but low on nutrition.

Children are great imitators. If you exercise at home, they'll want to join in the fun. The trick is to stay flexible. Don't expect the same kind of workout with your children that you'd get spending one focused hour at the gym with a personal trainer. If you're doing tummy crunches and your child decides to plop herself down on your belly, go with it. Position the child on your lower abdomen and you'll get a better workout. Make a game of it and try some of the fun exercise described in my book, 365 ACTIVITIES FOR FITNESS, FOOD, AND FUN FOR THE WHOLE FAMILY. Children have short attention spans. So keep it simple and aim at working up a sweat together several times a day for ten minutes at a time.

Talk to your kids about the difference between healthy and unhealthy foods. Have them color a food pyramid chart and play games where they put different foods in the right category. Prepare fun nutritious snacks with your kids; you can find many recipes in my book, 365 ACTIVITIES FOR FITNESS, FOOD, AND FUN FOR THE WHOLE FAMILY. And since children are natural imitators, eat the way you want your children to eat. Remember that you're the gatekeeper. You control what food comes into your house.

Training a toddler requires a mixture of creativity, participation, enthusiasm and praise. Marja and I practiced her aerobics routine just prior to performances (so she wouldn't be bored with it). But we "trained" each day using everyday items we had around the house: trash baskets, balloons, broom handles, hand towels, empty water jugs. The outdoors was a big gym to us-walls to walk, cracks in the sidewalk to jump over, trees to climb on. All of these exercises can be found in 365 ACTIVITIES FOR FITNESS, FOOD, AND FUN FOR THE WHOLE FAMILY. The key was we did it together.

Parents don't seem to understand the cumulative effect of the choices they're making for their children. Researchers tell us that while overweight children have higher calorie diets than their peers, they're really not consuming as much as many believe. Making a few substitutes, like grapes for corn chips or yogurt for ice cream, really adds up. And when you give kids even a moderate daily exercise regimen as well, you get results.

6. Are some children more at risk for obesity than others?

While most physicians agree genetic and hormonal causes of obesity are rare, it's important for parents of obese children to consult with their physician to rule out these possibilities. Poor eating and exercise habits for children and their families are considered the major culprits behind obesity.

7. Don't most kids outgrow obesity?

According to a recent article in American Family Physician, obesity tends to "track" throughout life, meaning that its presence at any age will in crease the risk of persistence at subsequent ages. Adult obesity is linked to hypertension, type 2 diabetes, hyperlipidemia, hyperuricemia, some forms of cancer (especially colon cancer) and lower socioeconomic status in women.

8. What are the health risks of obesity in children?

Obese children have increased average blood pressure, heart rate and cardiac output, are at increased risk for orthopedic problems, and are more prone to skin disorders. And while no one knows for sure why many girls are entering puberty earlier today, many point to the increase in childhood obesity. What's more, obesity has a negative impact on the self-esteem of children and adolescents. On the other hand, fit kids are stronger and healthier, do better academically, and have higher self-esteem.

9. Were you an active kid?

Definitely. I started exercising with my mom as a young child. My mother would place towels on the living room floor and teach my three siblings and me the Royal Canadian Air Force exercises. I loved all sports and spent every evening playing kickball and soccer on the street after dinner 2E In the seventh grade, I was spotted by Olympic gymnastics coach Joe Massimo and trained on his team four hours a day, six days a week through high school. In college I was a nationally ranked gymnast competing for the University of Massachusetts at Amherst. After college, I continued my athletic career as a cheerleader for New England's Professional Football Team. Athletics even helped me meet my fitness conscious husband, Jon, at the fitness center where I worked as the exercise physiologist.

10. What advice can you give working parents on choosing caregivers that will promote healthy fitness and nutrition habits?

If your child is being cared for outside of the home, find out who will provide meals and snacks. Providing all meals and snacks yourself is often best. Be specific about the kinds of foods you want your child to eat and those you want to avoid. If other parents are allowed to bring in treats for the class, ask that a healthy alternative to cookies and other junk food always be on hand. Does your child's care program offer a regular period for physical activity? Is there playground equipment? Is it in good condition? Is it functional? If the weather doesn't permit children to go outside, is there a space where they can get physical inside? Does the facility have an athletic director? If your child is being cared for in your own home be specific about the amount of television and Internet and video game use you allow. Be sure you provide equipment and ideas for physical play and let your care provider know your expectations.

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