People were all becoming aware of the rising obesity rate among children it is tripled in over the last thirty years for kids six to eleven. So if you have concerns that your child or grandchild. Is getting to happy. Have you thought he or she just needs to exercise more you would be right. But what's interesting is that for obese children what kind of exercise they can do or can't do is very very important. Today we have the Doctor Who literally wrote the book on the subject entitled safe and effective exercise for overweight youth. Doctor Melinda southern is director of behavioral and community health sciences. And professor -- for search the L issue health science center of public health school of public health. You are wonderful to come back now I'm so excited to be I don't know I -- so much another I wanna give the phone up right at the top 2601870. 2601870. We are talking about obesity in children were talking about this new book which is eye opening in that. I never knew that with obese children they exercised differently now we're gonna get into that but if you have anything you would like to ask that the good doctor here. Give us a call 260. 187. So you're saying in your beautiful new book which I have in my hand that there are specific challenges. Overweight children. Right there's there's four different kinds of challenges and that I think the most. Serious one is the emotional challenges and I like to talk about that first yes and that's very well documented and you know in them in clinical science that children who. Are just even choppy on and it's way more so for those really overweight children who need to lose a lot of weights of the severely obese obese -- it's even worse. But they are teased measurably still today that has not changed over time you know there was this perception perhaps at. Had changed because more of a -- children some more overweight more children are overweight but that is simply not true. On so if your child is at school on a playground and you know at a recreation. In district event baseball softball volleyball whatever. You know when you're not watching them they're getting teased and as a parent it's just so. You know heart wrenching to think about it and you wanna you know you wanna go in and rescued him and save them. But unfortunately it's it's happened so much and so often that it's it's really the most difficult thing that I think you'll you'll have to face. On and so they're discouraged from participating. Right so so if you wondering why your son or daughter who is overweight doesn't want ago. To the playground doesn't want to participate in those sports. You know it's not because date they lacked talent or they lack motivation northerly easy though it's because they know what they have to face they have to face the emotional trauma. That they can't keep up with the etiquette it's no matter how hard they try. Because they -- black fitness. And they they they have so much extra weight they're carrying -- around them. He around a little bodies that they just can't simply can't go as fast but that's perceived as being not as good. You know not as fast and what a -- catch 22 yet exactly because what they need to do -- move. -- but unfortunately those settings for overweight children are not the best the best thing a parent can do. Is actually play with their children. Take them in the backyard -- on how to throw -- on how to catch a ball you know shown how to how to skip rope how to ride a bicycle. Put them in swimming swimming is a great exercise for -- took a cause that supports their weight. On taken to the playground. And stay close by them and encourage them to do some things that are challenging but not too challenging. And you know try to encourage them to maybe try one new activity and you know that's that's. What we call individual gold is something that the where they can just compete with themselves. So against swimming is that since swimming is something that they can. Missile on the -- On -- do four laps this time but next time I'm gonna do six laps or. -- mom I'm gonna do that in one minute and all -- -- next time I do it you know in less you know in a minute -- in in thirty seconds. So it's it's important that they they -- they have activities with the experience success. And on other activities that they really do well and or. -- martial arts types because those are also you know they earn a belt you know and day actually learn discipline and they -- balance and coordination. And unfortunately the second. Thing that they have to deal with is their lack of coordination. So they have all these emotional issues that the duplicates -- teaspoon on top of that because of the extra weight their bodies are not aligned property properly so their their knees may be out of position their hips are out of position. They sometimes have fallen arches already young children 345 years of age because the wait is too much for their bones. And so when they walk it's uncomfortable. On their skin -- together on and so they don't wanna do things aren't comfortable they -- seek things that are comfortable such as you know looking at a at a TV -- -- in -- they -- -- experience -- discomfort you know -- it's -- -- they don't even recognize it. Well I don't think they know what's going on there so young and I think what happens is a big carry it into these teenage years and then that's really where it's. It's really hurtful and it's it's. So defeating to them and it really if they don't get some type of positive intervention. It's not gonna get any better so they really do need you know they really do need the parents to work with them. On dancing is is is great for kids and if they do low impact dancing they can actually do some of that that type of dancing but of course they can't do that jumping up and down because of the access way. So what have tried to do in the in the book actually is just break down all of the discomforts of an overweight talent and and put it front sinner so that everybody can see this is how they feel you know they feel. You know he mostly distraught they feel uncoordinated. And then on top of that busy physiologically you know the words inside their body's metabolism doesn't work quite as well. They can't take in as much oxygen they they get fatigued so much faster when they walk. Across the run. They're gonna they're gonna start breathing harder way sooner than another child -- much thinner and it's against simply just because of the excess weight. So they have to be taught how to pace themselves so they don't get discouraged. So they can't you know if they start to run -- -- become out of breath instead of giving up and sitting down they need to learn it's okay you can stop just keep your arms moving. And wait to your breathing slows down a little bit and you can try it again. On the other thing is there really high were at risk for bone. In joint injuries. God via Internet you know the orthopedic doctors you know at the -- hillsides -- -- pediatrics are so aware of this then they come in with with. Problems with the way their bones are growing. So you know where the lower -- connects with the upper leg. It it gets so much impact because of excess weight that their legs -- start to vote in you know in and like. -- fashion and it's sometimes stops the phone from girl so then they have to have races and they have to have sometimes surgery. So I think. You know prevention is key you know but once your child is already overweight. I think parents have to become very educated as to what they can do so they can pick the best type of exercise. And make sure that when they asked them to exercise. That they don't ask him to do too much too fast. And that's another and we talked about in the book. Our recommendation is for the first week let's say your child's been capped a tea and for the first week they would actually just pick an activity. To do once that week for twenty minutes and they don't even have to do not one time they can do 10 minutes in the morning and ten minutes in the afternoon just walk around the block can walk and I walk the dog try to ride the bike. Dance to two songs. You know twice today on do some stretching on the floor. On these light activities they can do really well liked playing ping pong things when they don't have actually pushed the body followers. -- badminton. On playing ball with just like on the light balls foam balls. Beach balls things such as that and the things that you really wanna keep them away from. Initially are alike feel sports like soccer with the can't keep up. You know jogging running. On anything where their hopping so you know jumping activities are not very good when -- first started out. So try to pick activities that they can do easily and then gradually increases so the next week you go and well let's do two times a week. For 25 minutes. And so now they're doing two times a week for 25 minutes. And in the book we do this automatically because it's got a week that we planned it's he basically just -- this -- -- this week and it even has all the activities. That you can do but that they're date that they can easily do without getting. Any wind it. And then by week's 33. Times a week for forty minutes and then by a week ten you know by the three months they're going every day. For fifteen an income do you not yes that's that you know the goal is to get them to. Sixty minutes per day that's the minimum that's what all children should have minimally. But I don't think I've said this before really to prevent obesity in children need to exercise two hours a day. Two hours and hours today and we we were a little we used to be able to do that because we hit two recess periods at least fifteen minutes. And a lunch period of at least thirty minutes so that was one hour right there and then. You have when you get home from school you were playing we were playing and you play is exercise don't forget that these children can play. They can play games as long as you teach them how to pace themselves so they don't get went that's what's important. Stay with us everyone we're gonna continue our talk with doctor Melinda southern. Give us a call 260187. -- if you have any questions at all we'll be right back. We -- back with doctor Melinda southern who is of course at the wonderful well issue Health Science Center school of public health. And she's written a new -- safe and effective exercise four over weight -- we've got a caller Melanie. -- I. Doing just great I appreciate your call. Well thank you and subjects accurately your heart because I think we can start out overweight. Economy and that that way. But I was and everything talking about and maybe. Like other chance that the karate. Or -- at key is to really change in place. Number one thing people have a lot like Hubert in different -- -- -- in -- -- work -- -- -- -- Part of that U -- package wonder and that -- could do. They're saying. And that it would be player. And Wal-Mart and go and Charlie. Like. I'll -- You know an on -- actually have some pretty good on science around. Like Dance Dance Revolution and yeah also Qatar here some of those and actually they have won 91 week Wii Fit. And it and it burns just as many calories ads you know walking on a treadmill and of course. You brought up a great point I'm so glad you call it has to be fun it passed on so. We'll pick -- up Telus or. Name some of those that for the parents of vacant that maybe they will know which ones to get you mentioned well. I don't wanna I'm not trying to make a commercial -- -- -- -- -- action ideal. You know when you change what you want that you're talking about stretching what apple had good and they'll tell -- yes yoga is -- to. -- by. You know and they can do it into. Court and I'll hop which are going to be to do -- Obama is dipping. I'll let her chit -- exercise due out pretty. I think it would appear to stay out of the drag through. The exit -- two hours. Well you it's actually made. Don't thank you for that comment and let me let me rephrase at a Nazi exercise for -- -- that they need to be physically active for two hours a day. Physically active means not sitting. So anything other than sitting so it doesn't after the exercise. But they really should be moving their bodies and you know what it's not just to prevent obesity. Also because it's what they need for normal growth and development. Especially in young children if they don't if they don't move their arms and their legs they won't develop properly. I am so that's not remember sixty minutes as the US recommendation but that's a man -- from. -- -- -- work on the other. Would. Get a chance. Maybe get them used the the elevators. Are. I mean that. That problem and I just hope that the parents realize. You know how important for their children when they get the. You are wonderful to Colin. You're gonna -- you probably already know these figures -- but if it's a good doctor would tell us what you just tell me before we went on about. What they what to what it is in the United States what it is in the state what it is in Louisiana. Take your breath away right so for obesity and that's the -- you again who need to lose at least say forty pounds and so they're classified. As a medical condition and often have high cholesterol and other health problems of these are obese children. It's about 1718%. Across the nation and the United States but unfortunately in Louisiana. It's about 38% it's much higher. On -- in the city it's even higher it's about 40%. That's primarily because we have a high number of children who -- from minorities. And what's really really alarming is that an African American teenage girls. The prevalence is about 80%. So you know we really need to pay attention. On too you know -- those. Particulate children who might be at highest risk. And they're also the ones. As you said who may not be able to play outside and so it and it's really warm and hot outside at the moments of those indoor activities are really important for them. I can tell you that all girls I know like to dance. And any of these types of activities that involve music and dancing yeah dancing is has been shown in numerous -- a dozen studies to reduce. That weight. In overweight children and adolescents so it it it actually attacks got -- so when it when a child dances. They don't lose muscle bound they -- they lose just a fat and all their other health parameters import groups about our highly recommend that. And I always tell parents today at the two children show them how to dance you know and it's that's a fun activity. It is that the that the figure of the African American teenage girl 80% that's and that's nationwide nationwide who has that always been the case now now that's been in -- in about the last decade we were saying that. And on it's interesting because we do on research actually some Caribbean countries. We do some research in that as a medical school in an inner and on the island Grenada and LSU house crisis center has. Partnership with them and we've measured the children actually adolescents there -- on twelve to eighteen Urals. And the prevalence of obesity and those children is only 5% say. That's what's mind blowing we're going from. From Louisiana to New Orleans to Grenada and it's 5%. We're gonna have to take a break Melanie again thank you so much for calling. If given name of anything one asked the doctor talked or about 2601870. We'll take a break for news and be right back. Over talking with doctor Melinda southern not who has written a new book called safe and effective exercise for overweight youth. We have a real epidemic that we really do and it's in it's interesting I mean I'm learning from you. That I probably would have been among those people should just go out there and start running and you're saying don't. When not a -- and for child who has already overweight and running may not be the best choice. And I encourage coaches teachers you know anyone who works with overweight children on -- databases. In addition to parents. To pay attention because. They cannot carry that excess weight around. In a way that won't hurt which that you're talking about twelve for you know ten or 111213 year who is forty pounds overweight and I put everything. Visually that is four bags of ten pound kitty litter or potatoes or did -- you are carrying around right right every day right. It's interesting to Dick because we've actually done that in children not in our own clinic at a loss at 1010 pounds we asked and pick up a tent the tent comeback that at potatoes and try to run with that. And they can't -- when they drop -- they can't so it's simply the excess weight that's keeping them from being able to keep up with other children. But they can do certain types of exercises much more easily and those of the exercises that support their way. And so we mentioned earlier yoga Pilates one exercise that overweight children to quite well -- weightlifting. But again they have to be supervised by an adult right and they have to be given the right amount of weight to lift and they shouldn't be standing doing the weightlifting exercise that should be the seeded. Our line and a on but that's an activity that will actually change the structure their muscles and make their muscles healthier so that. It will help prevent them from gaining more weight so that's one of one of one of those really go to exercise -- -- more muscle burning. Bright bright bright and remember when the muscles are trained after about. You know three months they actually start metabolize things better so they actually your muscles actually become better at burning act. And this is what we did know even twenty years ago but now we know quite well and in children who who who do not exercise. Their bodies will take the food that they can just turn it into fat and put it in their stomachs around the stomach area. You know on outside of their organs even inside their organs it won't use it for fuel the body will they will preference -- Use the carbohydrates and the other types of proteins and use that for fuel and lost a war that back if they're not. Exercising are being physically active on a regular basis. So it's so important that children exercise to prevent the types of diseases that are associated with obesity. Actually in this book have specific recommendations. For obese children with diabetes some type two diabetes obese children with past month. Obese children with skeletal bone problems any kind of bone or two week. Problem and also those with hypertension because they can't they cannot absolutely do with the etiquette can do because in addition to being overweight they have these medical problems. Let me ask you do you find in general that being overweight is more genetic or environmental. It's it's actually a very interesting combination of both. And it varies very much from child -- -- you may have one child to its the reason why they're very overweight is because they inherited. A gene for obesity and it's really. Not much. You know they -- they can't even understand why it's happening it just is this sort of you know jeans aren't in they inherit from their grandparents -- -- -- -- We have other children who probably would never have become obese. But the situation they were in when they were younger. Altered their genes so the environment they were in -- or the behaviors that they engaged and you know with the lack of healthy nutrition the lack of exercise actually Alter the way the genes behave. And that's what's really scary because if you think about the recommendations from the American academy of pediatrics and -- quite strong. All children. No matter where they come from should be allowed to engage -- active play every day when they're young. Because it's going to keep them from having that kind of problems. That or because their genes were altered. See that's -- blowing true if we don't think in terms of in Eugene Eugene tenure saying they can change that can change and it and we have very very good studies now. Shipped -- specifically showing that you know a person may have a gene was supposed to colonel. But because they were very sedentary. And -- because they were center their muscles. Now can't really use insulin very well and we actually know the precept or in their muscle that was supposed to receive that -- did receive. So we can actually document this quite well and and and it's true of the types of -- two children who don't eat enough. The high and highly nutritious foods you know those power -- the super -- Well if they're eating just empty calories in -- not getting those. Anti accidents those foods that have been inflammation. That prevent disease well. The reason why the disease is prevented is because they're eating the right types of food. The reason why these children later like -- these diseases was because it the wrong. I think the best example of that is is in pregnant women. Whatever the mother eats the child eats whatever the mother does during pregnancy she exercises and she keeps her muscles toned and fit. That's gonna help the child. The issue is you have to be healthy and fit when you become pregnant. Because you can't pick up these habits during pregnancy and expect that the benefits not to happen have been exercising for like a year. You know eating healthy for a year and then once you become pregnant you continue to eat healthy you continue to exercise. But there's a lot of good signs to show that if the mother doesn't eat enough -- she eats to much. That alters the genetics at that and its -- imports from my gosh. Yeah well you up so much you know so much. Right now it's what what do you do about -- -- -- is what we're talking about one of the things we know that works is being physically active. It improves all of the things were damaged now could could we ever and prove it to the point. You know where the child achieve their genetic potential we simply don't know that. But the bodies have been remarkable remarkable thing and so I have to believe. That with healthy nutrition and with exercise and with you know. I'll -- support a family that a child can reach you know at least a pit potential and lifetime. And become healthy throughout life I think one of the most important thing you -- many important things than that you started with a psychological aspects of it is so vital. Because you know I hate to think about a little kid being depressed and sad. That young and now I I want every child is in Louisiana to be able to feel. What it feels like to run and play until they're out of breath and laugh and giggle with their other. Sisters Brothers friends cousins I want them all feel like that that's a wonderful marvelous feeling besides being good for them it just makes him such a happy town. But imagine a child who's very very overweight. Imagine because they are not able to experience that because the minute they start moving an extra 24 pounced on it -- they run out of breath. And it doesn't feel good because their their ankles and knees hurt but what you can do something about you can get them fit. You know we've actually shown to have a whole chapter here called what can you expect we've actually shown that after only twelve weeks of doing the right kind of exercise. And do it in him baby steps a little bit the first week just as I said before and then by the end of the three months they're doing every day. Those children can now keep up -- the -- -- even though they're still have a way they've improved their fitness that much by six months -- -- B 50% better. Percent better and any overweight child who sets a goal. One year from now I'm gonna have trapped -- and I'm gonna -- out the best team on the -- assessment team. One year from now if they just follow up planned where they gradually increase their exercise and eat helpfully. They can reach the content whenever that potentially as they can do it's been shown time and time again. See that's that's hope. It is that is -- back at stake ever everybody could stay with us everybody give us a call 260187. Date as we continue our talk with doctor Melinda something. Talking with doctor Melinda southern about. Getting obese children. To exercise the right way and that is an essence her new book let's go to -- -- Rican Metairie. Yes it yes. I don't think my -- calls and got hurt -- sort of money on wants something that we bring up -- -- as well. Kids to these adorable kids in this world. Couple weeks ago we disagree with that statement strongly it is you don't bring the kids in this -- to bring kids in your work is -- world we Corey and I know that. The doctors in ever shall conduct field you shall we correct and -- disputed direct comment that it really sort little mean that leadership role. I'm -- she -- India you know you know people walk around. A 102 pounds overweight and beat up and others will look down someone that may be an addiction couple. But that's just as much an addiction you know insulin tolerance policy. That parents you know really what's what's the advice doctor and give to parents because I really believe the sort poll. Millen would disagree with you I think on that rig. You bring up a very very good point an and there are probably a lot of parents who need those tips means. I think it's right and and and you know I wrote the book it was it was at the request of people who said you know we really need to put something in the hands of people who work with kids and a database -- in large -- and things like that but parents would benefit. And these tips as well. And you know. I think that parents need to realize that it's not their fault. That the children are overweight it's combination -- -- -- genetics and environment and behaviors but it's certainly as a rest responsibility and that's where I agree with. On simply because it's tough doesn't mean that they shouldn't do something about it. And so -- which -- asked parents to you know take control of your home environment because that's the only when you have control over. And start by setting an example. One of the worst things a parent can do is insist that that your children participated physical activity and watch so that's my first tip. Exercise be active with your children don't just tell them what to do. You know you see your child's line on the on the sofa and you know there watching TV -- eat chips don't say he'd go outside and play or go clean your rom unit it is because your house. Say hey you look -- do you wanna come on walk with me outside and talk about school. How about let's listen you know let's go like baseball Rebecca -- -- work when your batting average you know or let's turn on some music and dance. So is it is simply up to the parents. But realize that the parents if there already heavily to it's going to be difficult for them to move their bodies as well. So everybody to I speak to about this. They wanted do all or nothing approach they wanna say I'm gonna go into my family's economic changes overnight and that's simply not possible. So here's a tip for parents one day on the weekend take your children for a couple of hours someplace start the first week with just that. Then the next week. Go both weekend days so Saturday and Sunday so they can't give -- excuse work on that other stuff just. Dedicate those weekends and after about four weeks and that then -- the Wednesday. Now you going three days a week in at the Tuesday Thursday -- the -- fall off of view as it falls off of the children. So it is it is possible when you're when if you do wanna watch TV -- children on the floor and stretch with them. You know do some yoga moves. On set up something called an imagination station for your young children it's just a big tub of indoor toys put it behind a Chara behind the sofa. And take him to children drop there. Iphones everything at the front door and send them over to -- that imagination station to juggle a plate dress up. Or shoots an indoor -- are stretching -- -- of sport it's movement. It's movement not exercise its just. Anything is better than sitting. And I want. An -- on thank you so much greater Q or in an apparent that -- know you're right it is it is the responsibility. An an you know parents do care. And they just may be lost and I think some parents August -- they're gonna grow out of it. Now now. They're not gonna -- out of it and fortunately that's not what we now now they need everyone needs help and don't be afraid to ask for help. Melinda southern -- the name of the book is safe and effective exercise for overweight youth you can go to our website trim teens. It's -- teens at LSU agency dot edu WWW. LSU agency dot edu and click the link on twenty's and lot of tips not that nutrition free recipes. Exercise -- restrictions everything thank you thank you thank you we'll be right. Christian Garrick and Bobby Hebert next you know it's going to be a wonderful several hours thanks so much for joining us embassy tomorrow.