Six Simple Steps for Family Fitness

September 12, 2008

By Kary Odiatu, BEd, BPE & Uche Odiatu, BA, DMD

Over 65% of North Americans are overweight or obese, and diseases related to inactivity and overeating are on the rise. Even more alarming is the increasing number of overweight children. At the rate we are growing, researchers have estimated that over 95% of North Americans will be overweight by 2030.

The problem is not a lack of information. Libraries, bookstores, and the Internet are overflowing with exercise and nutrition advice. It can be overwhelming for the average parent when they Google "nutrition" and come up with 161 million results. Or Google "fitness" and find 494 million resources! Combine the plethora of information with lack of time and energy and you can guess the outcome — more expanding waistlines!

After decades of research and experience, we have identified some simple action steps that will have a significant impact on the health of your family. Most people sabotage their success with an all-or-nothing attitude. We have found that taking one step in the right direction can lead to a whole new way of life. Dr. Martin Luther King Jr. said: "Take the first step in faith. You don't have to see the whole staircase; just take the first step."

"De-junk" your house — If the high-fat snacks and treats are not around, they are less likely to whisper your name in the night! Author of "Mindless Eating," Brian Wansink, PhD, reported that eliminating junk food from the home will prevent absentminded overeating. Did you know that 100 extra calories per day (e.g., medium size cookie) can add up to 10 pounds in one year? Teach your children that "treats" are only for special occasions.

Count your steps — Walking is one of the easiest, safest, and most beneficial forms of exercise. Dr. Andrew Weil, author of "Healthy Aging," recommends walking as the number one exercise that can be maintained for a lifetime, and the whole family can participate. Purchase a pedometer (keeps track of the number of steps you take) and aim to increase the number of steps you take each day. A long-term goal of 10,000 steps per day will put you in the elite group of walkers.

Eat mindfully — Look at the food that you are about to order from the menu or put in your shopping cart. Honestly ask yourself if it will add to your health or subtract from it. Your body is very intuitive; if you listen, you will choose food for function. Another application of eating more consciously would be to slow down. It takes about 20 minutes for the stomach to signal the brain that it is full. It is easy to overeat when you polish off the entire meal in less than 10 minutes!

Wet your whistle — Water is an extremely important nutrient. W.H. Auden once said, "Thousands have lived without love, not one without water." Water is a key factor in all of the body's metabolic processes. Aim to drink at least six to eight glasses of water every day. It is nature's true elixir! It detoxifies, rehydrates, refuels, and rejuvenates. Start by adding one extra glass this week. Increase the next week and you will soon notice that your breath is fresher, your body feels less sluggish, and your skin more supple.

Muscle up — Without exercise, after age 30 you will lose up to 1% of your muscle mass annually. This means if you don't do any form of resistance training between ages 30 and 75, you will lose about 45% of your muscle mass. This translates into an inevitable physical decline and loss of independence. You can enjoy the benefits of resistance training in as little as two 30-minute workouts per week according to Doctors Oz and Roizen in their bestselling book, "YOU: The Owner's Manual."

Exercise your mind — Harvard professor and author of "SPARK," Dr. John Ratey, reported a direct correlation between cardiovascular exercise and brain function. Students in a morning fitness program scored better in science, math, and language arts. Forget about the term dumb jock! Experts recommend that you elevate your heart rate to about 80% of your age-adjusted maximum (to calculate your age-adjusted maximum: 220 minus your age) for about 20 minutes three times per week to experience benefits for your brain, heart, and lungs.

Taking action on any one of these six simple steps will help move your family unit toward better health and well-being. Start with one action step this month and add another every second month. By the end of the year, your family will be experiencing elevated energy, increased immune function, and better brain function! Confucius once said: "The journey of 1,000 miles begins with a single step."

See "Small Changes Can Improve Your Life!" for more tips.

Uche Odiatu, BA, DMD, and Kary Odiatu, BPE, BEd, are international wellness lecturers and NSCA certified trainers. Kary, a former physical education teacher, is a Ms. Fitness Universe title holder and certified gymnastics and yoga instructor. Dr. Uche is a practicing dentist in Toronto and a certified nutritional and wellness consultant. This dynamic duo are best-selling authors and have been invited as guests on over 230 TV (including ABC, 20/20, City TV, CTV, Canada AM) and radio shows. Their latest book, "The Miracle of Health," © 2009, John Wiley & Sons, will be available Dec. 1. Visit www.FitSpeakers.com for more information.