Overall, in 2003-2006, 11.3% of children and adolescents aged 2 through 19 years were at or above the 97th percentile of the 2000 BMI (Body Mass Index)-for-age growth charts, 16.3% were at or above the 95th percentile, and 31.9% were at or above the 85th percentile. Prevalence estimates varied by age and by racial/ethnic group.

What this all means is that there are a lot of overweight children out there and the upshot from that is a negative trend toward rampant adult obesity and overweight related disease in the years ahead. Also, children with weight issues face serious medical, emotional, and social consequences. No kid likes to be made fun of and overweight children can be the target of peer pressure and ridicule. Extra pounds can lead to low self-esteem and social problems, not to mention high blood pressure, diabetes, heart disease and orthopedic problems.

A common parental complaint is that their children spend too much time indoors with video games rather than outside getting exercise in the fresh air. Older teens, who always appear to be trying to get out of the house, may not be getting enough aerobic exercise outside of school. Their thumbs may be in great shape from all that texting but what about the rest of their physique?

What can a parent do to insure their child is getting enough exercise – and the right kind of exercise? One thing you can do is set a good example by adhering to a healthy diet and getting enough daily exercise yourself. Wendy Stevens, a Florida mother of two, says that her solution was to take long family walks every day with her daughter and the two family Golden Retrievers. “This way I knew everyone was getting at least some fresh air and exercise – including me!” says Stevens. Her daughter, currently attends Florida State University, is on the Dance Squad and stays in excellent physical shape while keeping up a very full academic and social schedule. Mrs. Stevens continues her daily walks with “the boys” and hits the gym at least four days a week.

Just as children of smokers tend to be more likely to take up smoking, children of overweight and out of shape parents tend to be less likely to enter into sports or develop an interest in physical activity of any kind. Parents who take an active part in their child’s physical development are more apt to have healthy, active children. Brian Keller, a busy New York advertising executive is also a long distance runner. When his son, Bailey, was born, Brian bought a special stroller that could be easily pushed along as he ran. Bailey was used to an active outdoor life and learned to balance love sports and outdoor activity along with his allowed video game time. Bailey is now 11 years old and participates on his school teams and local Little League. He still loves his X-Box but it doesn’t dominate his schedule.

Of course a child’s diet is very important and developing good eating habits is very important from a young age. Proper amounts of fruits, vegetables, whole grains protein and carbohydrates are all part of a child’s balanced diet. Excessive amounts of soft drinks, drinks containing high fructose corn sweetener, sugars, processed white flour, and fried foods can all contribute to obesity as well as allergies, lack of energy, and intestinal tract conditions such as bloating and irritable bowel syndrome. Many children have lactose intolerances that aren’t discovered until adulthood but can seriously contribute to digestive problems and a tendency towards being overweight.

Keeping trim and fit is important for adults and children alike. Your Body Mass Index (BMI) is the measure of body fat based on height and weight for both adult men and women. You can use the BMI calculator to see if you are in a danger zone. Just type in your height and weight and see if you are overweight or dangerously obese. If you are even leaning in that direction and you are not already getting a regular form of exercise it is probably a good time to examine your priorities. If you’re a parent you also want to see if your kids are eating properly, getting sufficient exercise and ample amounts of rest. Although the BMI calculator is really not for young children you can probably tell just by looking if your child is at risk of becoming overweight.

The one thing that all kids have in common is that they all want to play with the “Big kid on the block!” In case you didn’t notice, that big kid is you. Get involved with your children’s exercise and nutrition and start introducing them to the wonderful world of health and fitness.