Family - Melrose Family YMCA

New Year's Resolutions For Families

In the coming weeks, millions of Americans will tackle the annual ritual of making New Year's resolutions. Eat better, exercise more, lose weight, quit smoking - these are some of the perennial favorites. Some will succeed, some will stumble and others, come March, will join the ranks of those vowing to try again next year. What is the secret to New Year's resolution success? Not going it alone!

So this year, the Melrose Family YMCA is encouraging families to put a new twist on the old custom and make resolutions for 2007 together as a family. We have worked for more than 116 years to build strong families and everyday we see firsthand the power of a supportive community and family in achieving goals.

The need is as strong today as ever before. Families are under increasing stress and struggle to balance work, family and health and to find supportive communities. Children struggle to develop the positive values, self-esteem and healthy habits for a healthy, productive adulthood. Studies confirm again and again the vital role that interaction and connectedness play in the long term health and well-being of individual family members.

The Melrose Family YMCA offers the following tips for family New Year's resolutions:

Track progress in a fun, interactive and visual way. Put resolutions in writing and display them on the refrigerator where every family member will see them regularly. Be creative: make resolution posters and charts mapping progress.
Celebrate with positive, healthy rewards. Honor each small success with positive, fun and healthy rewards that meet the needs of the entire family. Schedule regular check-ins such as a monthly family dinner discussion, and celebrate your achievements both big and small.
Prepare for setbacks. Setbacks aren't failure; they are times to call in the troops for reinforcement. A bout with the flu might get the whole family off track for a week or two, so schedule a family meeting to get restarted.
Work together as a team to overcome barriers. If a family member is having trouble meeting a goal, brainstorm together to develop a new strategy. For example, if Mom is having trouble finding the time for exercise, the kids can offer to do the dishes a few nights a week so she can take a 30 minute walk.

At the YMCA, we encourage all families to make family connectedness the foundation for their 2007 New Year's resolutions.

Our best wishes for a happy and healthy New Year!

This article by Richard Whitworth also appeared in the Melrose Free Press "Sitting In" column, December 28, 2006

Family Fitness Tips

Many youth are not active enough for healthy growth and development. Research suggests that a lack of physical activity is dangerous to their health and can be a major contributor to weight gain. Parents can change their family's lifestyle, building in more exercise and teaching wiser food choices. And they can do it as a family, gaining not only health benefits, but also the emotional benefits of doing things together in a society in which work, school and extracurricular activities can often make it hard for families to be together. By following the suggestions below, you can help make physical activity a part of your family's routine and create a pattern of healthful living that may stay with your kids for the rest of their lives.

Build in exercise wherever you can. Take the stairs instead of the elevator. Park farther out from the shopping center. See how many short trips from home (less than 1 mile) can be made by walking.
Practice what you preach. Kids learn by example, so exercise regularly and make wise food choices yourself. Have your kids swim, play soccer or take gymnastics when you're working out at the Y.
Kids should get a total of 60 minutes of physical activity a day. They used to get that in school in gym and recess, but many schools have cut back on these.As a family, try rollerblading, skateboarding and, depending on where you live, cross-country skiing, snowshoeing and ice-skating. Other good options for the whole family are basketball, soccer, softball, swimming, skating, jumping rope, karate and Tae Kwan Do.
Use pedometers to keep track of everyone's steps each day. Kids love watching the numbers keep going up. The goal is 10,000 steps a day.
Keep your body hydrated and efficient by drinking water. Replace soda with water by keeping cold bottles of water in the refrigerator.
Set up a healthy diet for your family. A diet low in sugar and fat is critical. Aim for five servings of fruits and vegetables a day. Use the U.S. Department of Agriculture's new dietary guidelines, including the special food pyramid for kids, found at http://www.mypyramid.gov/.

Reprinted from the YMCA of the USA Member News, April 2006

Obesity In Children

By Mike Fleming

The Melrose Family YMCA is proud to support the "Healthier US Initiative" a plan by President Bush to spur Americans of all ages and abilities to get fit. In particular, we are happy to help the Bush administration shine a spotlight on childhood obesity, a life-threatening epidemic that can and should be preventable. According to the Centers for Disease Control, obesity rates in children have doubled over the past decade. Today 14% of all children and 12% of teens are obese.

The costs associated with childhood obesity are enormous-emotionally, physically and fiscally. Our national healthcare system is impacted by obesity in ways we haven't even anticipated, but most importantly, the health and well being of our children is at stake. The incidence of diabetes, gall bladder disease, increased cholesterol, asthma, and sleep apnea in children is increasing and unnecessary.

Other problems children can develop include endocrinologic disorders, orthopedic and joint problems. According to a new study in the journal, Pediatrics, hospital costs connected to childhood obesity nearly quadrupled from 1981 to 2001, skyrocketing from $35 million to $127 million.

The Center on an Aging Society, Institute for Health Care Research and Policy at Georgetown University completed a study that states "Obesity is associated with physical inactivity. Sedentary lifestyles and physical inactivity may be risk factors for obesity in youth. Two factors that have contributed to the decline in the physical activity of many children are a greater reliance on television and computers for entertainment and decreased participation in physical education programs in schools." The study continues saying " While obesity itself is not a chronic condition, it is a risk factor for four of the 10 leading causes of death in the US-coronary heart disease, type II diabetes, stroke, and cancer. Because physical activity and dietary habits developed early in life are often carried into adulthood, obesity during childhood or adolescence often persists. The probability that an obese child will become an obese adult increases with age."

A study by the Center for Disease Control reported by Kristen Wyatt on the Associated Press August 16, 2002, makes a possible correlation between the country's growing problem of childhood obesity and a reduction in children who walk or bike to school.

One way to know for sure if your child is overweight is to check with your child's doctor, who will determine if your child is above the ideal weight for her height and age. If your child is moderately overweight, there will probably be no talk of dieting at school age and early teens. Instead, the emphasis will be on lowering the rate of weight gain by changing eating habits, lowering fat intake, and increasing the level of physical activity. Don't punish or scold your child - use positive reinforcement. Make physical activity fun and rewarding, and involve the entire family.

If a child is more that 40% overweight, a doctor-guided weight loss program may be suggested. During the course of the program, the emphasis should be on adopting a healthier lifestyle for the long term, not just on losing weight now. No matter what your children's size or shape, help them love themselves by praising their strengths and skills. It is important to de-emphasize weight and emphasize feeling healthy and strong. Above all, never put a child in this age group on a diet without consulting your doctor first. Restricting a child's diet too much can interfere with growth and development. A registered dietitian who specializes in children's nutritional needs can be a big help.

Although rapid growth and weight gain are part of puberty and adolescence, many children and teens become overweight because of too many calories and too little exercise. Encourage your child to be physically active, whether in an organized sport or individual pursuit. Whatever your child likes, if it gets her moving for about 30 minutes a day, encourage it. If your child or teen tends to sit around and watch television or play video games, try gently introducing more physical activities into your family life. Take a walk together, go for a bike ride, or offer to take your child and some friends to the pool. Although many teens are anxious to spend time away from their parents, maybe you can take advantage of the small time you have together to get some exercise.

The following information is suggested behavior modifications for parents while managing modifications in eating and activity behaviors:

Find reasons to praise the child's behavior. Remember, although the child's behaviors can be good or bad, the child is always good. Therefore, praise and correction should focus on the child's behavior, not on the child.
Never use food as a reward or to comfort. Instead, activity and time with parents should reward desired behavior. Do not offer dessert as a reward for finishing a meal. Doing this teaches your child to value sweets more than other foods.
Parents can ask for "rewards" from their children in exchange for the changes in their own behavior, such as increasing time with the child or modifying activity and meals. For example, children could agree to allow parents to sleep late to reward parents for playing basketball with them.
Establish daily family meal and snack times. Your child will grow accustomed to a set eating pattern. Make sure all meals and snacks are eaten at the table, and not in front of the TV. Don't make your child eat when he or she isn't hungry-it's OK if not every drink or every meal gets finished.
Offer your child a healthy diet. No more than 30% of all the calories your child eats should be fat calories. Your child also needs to get lots of fiber from fruits, vegetables and grains. Try not to buy foods that are pre-packaged, sugary or high in fat. Parents or caregivers should determine what food is offered and when. After your child is 2 years old, skim milk can safely replace whole milk.
Offer only healthy options. Parents can ask the child to choose between an apple and popcorn for a snack, not an apple or a cookie, or ask the child to choose between outside play or going to the park rather than to choose between outside play or television. When children can choose, they are less likely to view the alternative they select as unattractive.
Remove temptations. Parents can control the food that is purchased and limit or eliminate high-fat or high sugar foods. Don't eat at fast-food restaurants more than once a week.
Be a role model. Parents should improve their own eating habits and level of activity. Spend time being active with your child-go on family walks and play outdoor games together whenever you can.
Be consistent. As with a Las Vegas slot machine that encourages gambling by unpredictably rewarding it, a parent may perpetuate undesirable behavior by inconsistently "giving in" to it. Inconsistent acquiescence may reinforce undesirable behavior even more than no limits.
Teach your child good eating and exercise habits now to help him or her have a healthy life.

The Melrose Family YMCA is proud to be one of 2,434 Y's dedicated to helping children develop into healthy, strong, moral adults. The "Healthier US Initiative" can rely on YMCAs to remind America that physical activities like sports leagues, games and aquatics programs can be life-changing and fun for grade school kids, teens and families alike.

The Melrose Y offers a large variety of classes for teens that run throughout the course of the year. We offer classes like Beginner Exercise (10-12 years old) and Youth Fitness (12-14). These classes teach kids proper technique on the equipment in the fitness center using lightweights and the benefits of aerobic and weight bearing exercise. Teen Yoga (12-16) is a class that will teach the basics of yoga developing strength and flexibility. For the summer there are camps including Sports & More (7-12) and YMCA C.L.U.B. (9-12) which focuses on group activities and self-esteem.

The Melrose YMCA also offers a variety of programs designed to help overweight adults who are 'ready to be fit,' but need more guidance and support. These include Aqua Exercise, Aquatic Stretch Class, Yoga, and personal tours of the fitness center and equipment. Personal training is also offered by 1 to 1 Personal Fitness in our facility. These highly educated personal trainers can build a program just for you, designed to work with any restrictions you may have.

The Melrose Family YMCA services Melrose, Stoneham and surrounding communities. With over 7,000 members, nearly 2,000 are children. The Melrose Y mission is to improve the quality of life of its members, staff and community. By offering classes for individuals' physical well being in a positive and healthy atmosphere, the Y fulfills a community need. Scholarships are available; no one is denied our services because of an inability to pay.

For more information about fitness programs for the whole family at the Melrose Family YMCA visit our website at http://www.melroseymca.org or call 781-665-4360.

Good sportsmanship occurs when teammates, opponents, coaches, officials and parents treat each other with respect. Kids learn the basics of sportsmanship from the adults in their lives, especially their parents and their coaches. Kids who see adults behaving in a sportsmanlike way gradually come to understand that the real winners in sports are those who know how to persevere and to behave with dignity-whether they win or lose a game.

Here are some suggestions for encouraging sportsmanship in your kids:

Unless you're coaching your child's team, you need to remember that you're the parent. Shout words of encouragement, not directions, from the sidelines - there is a difference!
Keep your comments positive. Don't badmouth coaches, players or game officials. If you have a serious concern about the way games or practices are being conducted, or if you're upset about other parents' behavior, discuss it privately with the coach or with a league official.
After a competition, it's important not to dwell on who won or lost. Instead, try asking, "How did you feel you did during the game?" If your child feels weak at a particular skill, like throwing or catching, offer to work on it together before the next game.
Applaud good plays no matter who makes them.
Set a good example with your courteous behavior toward the parents of kids on the other team. Congratulate them when their kids win.
Remember that it's your kids, not you, who are playing. Don't push them into a sport because it's what you enjoyed. As kids get older, let them choose what sports they want to play and decide the level of commitment they want to make.
Keep your perspective. It's just a game. Even if the team loses every game of the season, it's unlikely to ruin your child's life or chances of success.
Look for examples of good sportsmanship in professional athletes and point them out to your kids. Talk about the bad examples, too, and why they upset you.
Finally, don't forget to have fun. Even if your child isn't the star, enjoy the game while you're thinking of all the benefits your child is gaining - new skills, new friends and attitudes that can help all through life.

Source: www.kidshealth.org. Reprinted from the YMCA of the USA Member News, July 2007