Frequently Asked Questions

PHYSICAL ACTIVITY

What are the health benefits for a family to be physically active together?

Physical activity builds healthy bodies and families in many ways!
It can:

• build strong bones and muscles, including the heart muscle
• promote better sleep
• reduce stress and anxiety
• increase energy
• promote psychological well-being
• reduce the risk of developing obesity and chronic diseases such as diabetes and heart disease
• build good family relationships by creating fun time together
• build memorable experiences
• model healthy behavior that will last a life time!

How much physical activity should our family be doing?

It is recommended that adults get at least 30 minutes and children at least 60 minutes of moderate physical activity most days of the week. Moderate means doing activity that increases heart rate - not so much that you are huffing and puffing, but enough so you perspire a little. If you cannot carry on a conversation, you are exercising too hard. OR Moderate physical activity is any activity that requires about as much energy as walking two miles in 30 minutes.

Physical activity can be obtained in 10-minute segments. Even if children get physical activity in school, exercising together as a family for 10-30 minutes each day is a good idea. It helps to build healthy bodies, gives children special, fun time with their parents and siblings, reduces stress from a busy day and provides laughter and enjoyment. By taking time to be active together, parents show children that being active together is important for everyone in the family.

What counts as physical activity?

Physical activity is any form of exercise or movement. Physical activity may include planned activity such as walking, running, games, shooting hoops or other sports. Physical activity may also include other daily activities such as household chores, yard work, walking the dog, etc. It can include unstructured play. Whatever is done, it should be fun. Choose activities everyone can enjoy. Walk briskly, chase the kids in a game of “Hide and Seek” or rake leaves. When you go to the park, instead of watching children play, play with them. When they are playing soccer, watch their game while you walk around the field. Turn off the TV and play an active game of charades or dance to favorite music. Pull out the hula hoop and see who can keep it going the longest. By adding physical activity to your life, you'll find new energy to do the things you enjoy (as well as the things you need to do!)

How do I know that an activity is really enough to count towards fitness?

Something is better than nothing. Moving is better than sitting. A run through the house or trying to get 100 jumping jacks in between TV commercials and your favorite show is better than sitting on the couch through the entire show. Preferably, your exercise bouts will be in 10 minute segments and the activity will be continuous. Walk for 10 minutes. Throw a ball and chase it for 10 minutes. Keep a beach ball or balloon in the air for 10 minutes. Just be active and have fun!

FAMILY NUTRITION

How do I know if my child is overweight?

If you are questioning whether or not your child is at a healthy weight you should contact your child's physician. Discuss your child's weight and height for his or her age with the physician. You can also use the Body Mass Index calculator (visit our Calculators and Tools) to see if your child falls into the at risk or overweight category. Body Mass Index is a number based on your child's height, weight, sex and age. It is a reliable indicator of body fatness for most children but remember that Body Mass Index is only a screening tool. If your child does fall into the at risk or overweight categories you should see your child's physician for further evaluation. Some children gain weight before they grow taller which may result in their body mass index being higher than the “healthy” range. In some cases, once children grow taller, their body mass index will level out and fall within the healthy range. A physician will be able to assess whether your child is at the appropriate weight for his/her growing period.

My child is overweight, what should I do?

Many resources are available for parents who are concerned about their child's weight and overall health. Ask your child's physician, school nurse or school nutritionist about programs in your area or check the Resources section of our website. If you would like a Registered Dietitian to evaluate your family's nutritional health ask your physician for a referral or visit the Charlotte Dietetic Association's website at www.eatrightcda.org and select find a CDA Member for outpatient counseling at the bottom of the toolbar. If your child attends a Charlotte-Mecklenburg School, ask to speak with your school nutritionist. If you have questions about teenage nutrition, contact Teen Health Connection for available resources. As a family, make a pledge to eat more fruits and vegetables and be active! Our Fit City for Fit Families materials can provide ideas on how to make lifestyle changes to benefit the whole family.

Should I wait and see if my child grows out of his extra weight?

Some children who fall into the at risk or overweight category will experience a growth spurt which will bring their weight back down into the healthy range. Whether this may be the situation for your child should be evaluated by your child's physician. The physician can record your child's height and weight, evaluate whether it is appropriate for his age and screen for any weight-related complications. Studies show that overweight children have a higher incidence of obesity as adults. Also, being overweight can place children at a higher risk for developing conditions such as high cholesterol, high blood pressure and Type 2 diabetes. To assure that your child is growing up at his healthiest discuss his weight with your physician.