Many things can influence a child, including friends, teachers and the things they see when they sit in front of the TV or computer. If you're a parent, know that your everyday behavior plays a big part in shaping your child's behavior, too. With your help, kids can learn to develop healthy eating and physical activity habits that last throughout their lives.

Healthy eating and physical activity are essential for children of any age, as proper nutrition and sufficient physical activity are important for building strong bones and muscles. Getting active and eating right may also prevent excess weight and childhood obesity - a growing concern in this country. Today, nearly one in three children in the U.S. is overweight or obese, and their weight problems put excess stress on joints, muscles and bones, as well as increasing the risk for certain diseases.

Although most of us know that it's a good idea to eat healthy food and move more, it isn't always easy to do. Children aren't likely to change their diet and activity habits on their own without anyone influencing them. It's up to the parents to make it easier for their family to make healthy choices, since they are the ones bringing food into the house and controlling how much time children are allowed to watch TV or play on the computer, among many other decisions.

Researchers found that when obese parents and children worked together, both were more successful at losing weight and making healthy changes. This suggests that the involvement of the entire family can lead to major benefits for the child, which can establish habits that should last for a long time.

Preschool is considered an ideal time to start exposing your children to a variety of healthy foods such as fruits and vegetables, so they develop an early liking for them. Getting young ones to accept fruits and vegetables can be a challenge, but some parents give up too quickly if a child rejects a new food. Research suggests that the more times you offer a food, the more likely a child will be to warm up to it. If your child doesn't like a new food right away, stay positive and keep trying over time. Encouraging kids to take just one bite of a new food can help, but avoid creating conflicts and stress over it.

Children under the age of three tend to stop eating on their own when they're full. But after that, they tend to eat whatever is put on their plate. Therefore, it's important to give your kids child-sized portions and to teach them about their feelings when it comes to how much they've eaten.

Experts recommend that most kids get at least an hour of moderate to vigorous physical activity each day. Parents can help by limiting TV and computer time to no more than one or two hours per day. Small changes in the home environment can also have a huge effect on physical activity. You can make sports equipment, like balls and jump ropes, more accessible by putting them next to the door. Walking fast, bicycling, jumping rope, and playing basketball, soccer or hopscotch are all good ways for kids to be active.

When it comes to food and physical activity, what you say and do around your children can have a lasting effect. Work together as a family to make healthy habits easy and fun. The responsibility of getting children to have healthy diets and stay physically active lies in the hands of their parents. Healthy habits can start early and will lead to an array of benefits in kids' futures, and can be accomplished with some minor changes and serious dedication.

Keep this in mind in all the decisions you make regarding your children, and always remember to see a physical therapist immediately if you or your child suffers from an injury or experiences any persisting pain in your muscles or joints.

At Pinnacle Physical Therapy we are happy to answer any questions you may have. We have two locations: Post Falls (208) 777-4242 or Coeur d'Alene (208) 665-2000.

- Pinnacle Physical Therapy