#MilitaryFamilyFriday: Acing the Military PFT

Throughout your military tenure—starting possibly even before you get to boot camp–you’ll be required to pass the standard PFT (physical fitness test) and meet basic weight standards. Here’s everything you need to know to totally crush the PFT. Read the rest of this article on my about.com minisite.

I’m always looking for great organizations, programs, and other resources to help the men and women who serve our country. If you’ve got a suggestion or referral, please drop an email to armin [at] mrdad [dot] com.

Slow Children Playing. Really Slow…

Dear Mr. Dad: There’s a lot of talk about childhood obesity. How do you think that’s going to affect the next generation of athletes? Will we be able to compete on a world stage in the future if today’s kids are so out of shape?

A: When I was in the fourth grade, I was one of the fastest kids in my school. I remember coming home one afternoon beaming after having won some kind of sprint and telling my parents—and my grandparents, who were over for dinner—all about it. My grandfather, who was 72 at the time, challenged me to a race. So we went outside and he proceeded to kick my 9-year old butt.

In my defense, grandpa was a freak of nature. He worked at backbreaking jobs most of his life and died at 103—after decades of stuffing his face on mac and cheese and fried chicken at all-you-can-eat buffets—and he did 100 pushups every day almost to the end. But I was reminded of that somewhat humiliating day when I read the results of a new study of childhood fitness that found that “kids these days”—as we love to call them—are much slower runners than their parents.

According to Grant Tomkinson, the study’s lead author and a senior lecturer in the University of South Australia’s School of Health Sciences, worldwide, children today are 15 percent less aerobically fit than we were at their age (in the U.S., the cross-generational fitness disparity is more than 18%). In more understandable terms, today’s kids take 90 seconds more to run a mile than kids the same age did just 30-40 years ago.

Tomkinson and his colleagues figured all this out by analyzing dozens of studies done since 1964, covering more than 25 million kids 9-17 in 28 countries. The tests covered anywhere from one half a mile to two miles and lasted between 5 and 15 minute. They measured either how long it took the kids to run a specific distance or how far they could run in a specific amount of time.

Out-of-shape kids tend to grow up to be out-of-shape adults. We’ve already seen skyrocketing increases in diabetes, heart disease, obesity, and osteoarthritis, and it looks like things are going to get worse.
I find it especially ironic, though, that at the same time children’s fitness levels has been slipping, we’ve experienced a huge increase in the number of kids getting involved in sports. So why are kids so slow? A few thoughts:

  • Organized, highly structured sports may build individual skills but they don’t encourage endurance.
  • Schools across the country are getting rid of Physical Education programs. I’ve seen estimates that only 4% elementary schools, 8% of middle schools, and 2% of high schools have P.E. every day.
  • Parents are so worried (usually unnecessarily) about their kids’ safety that they don’t let them walk or bike to school.
  • Electronic devices take up a lot of the free time that kids used to spend outside.
  • The amount of unstructured outside playtime kids have has plummeted.
  • Kids are fatter today than ever. Fat kids are going to be slow kids.
  • Parents don’t enforce the very sensible recommendation made by pediatricians and fitness experts that kids get 60 minutes of physical activity per day—physical activity that makes them sweat.

Back to your question: I don’t think our obesity problem will affect our country’s performance in the Olympics and other international competition. Elite athletes, like my grandfather, are freaks of nature—they’re simply not like the rest of us—and they’ll always exist. For regular folks like you and me, the solution is pretty simple. Take the kids out and make them exercise—with you, of course. It doesn’t really matter what it is, as long as it’s strenuous. Personally, I’ve been doing the Insanity DVD workouts for the past few months and I’ve corralled my 10-year old into doing them with me at least three days per week.

Drop and Give Me Twenty

Dear Mr. Dad. It seems like every other day there’s a scary story in the news about childhood obesity and diabetes and more. What I rarely hear about is what to actually do about it—aside from “eat less junk and do more exercise.” I don’t find that terribly helpful. Can you offer some specific ideas on how to get my kids healthier?

A: Definitely. Before we start, though, I encourage you to stop thinking in terms of, “get my kids healthier,” and instead talk about “get healthier as a family.” As I’m sure you’ve discovered in other situations, children often pay more attention to what you do than what you say. So when it comes to diet and exercise, you’ll need to model the behavior you’re trying to encourage.

As for nutrition, in case you missed it, the food pyramid is out and MyPlate is in. The simple idea is that all of us—kids and adults—should be eating more fruits and vegetables, a bit less protein, grains, and dairy. Since the exact amounts of those categories depend on each person’s sex, weight, height, and activity level, visit choosemyplate.gov for some tools to help you calculate what’s right for you and your children.

Now for exercise. The bottom line is that most of us need more of it. But defining “more” is as hard as defining “good nutrition.” As a guideline, children should get 60 minutes of exercise every day and adults should get 30. Alternatively, adults should try to walk 8,500–10,000 steps per day, while children should shoot for 10,000-13,000. Here are some ideas to help you reach these goals.

  • Use technology as an incentive. Call me crazy, but I think the calls for kids to “just say no to technology” are completely unrealistic. In fact, our kids need to be tech savvy to succeed as adults. That said, moderation is key. And tradeoffs. Len Saunders, author of Keeping Kids Fit, suggests that children earn non-homework-related tech time by banking physical activity time. He suggests a 2-to-1 ratio–an hour of exercise earns you 30 minutes on the DS or Wii. You can hear an interview I did with Saunders at mrdad.com/radio (search for Saunders).
  • Be flexible. Those 10,000 steps or 60 minutes of exercise don’t have to be done in one chunk. Ten minutes here, 20 there add up. Also, while team sports are great, they aren’t for everyone. So encourage your child to run, jump rope, do push-ups and sit-ups, hula hoop, and do jumping jacks.
  • Do it together. Matching pedometers can make things even more fun. Regular pedometers keep track of how many steps your child takes over the course of a day and can add an element of competition. But consider getting a Striiv instead. Besides tracking steps, the Striiv (striiv.com) gives challenges throughout the day, includes games that encourage activity, and makes donations to charity when you or your child achieve your goals. My 8-year old and I have been using them for a few weeks and they’ve made walks, runs, and bike rides much more fun.
  • Use commercials. If you’re watching TV (another thing you should be doing as a family instead of using the tube as a babysitter), do a different exercise for each commercial break.
  • Talk to the school. With the focus in recent years on grades and test scores, many schools dropped or cut back on physical education. Ironically, there’s a clear connection between exercise and academic achievement: kids who exercise more tend to get better grades.