How fit are you?

I recently read this article that asks the simple question: How fit are you? Many of us do exactly what the first sentence says: we toss out the number we last saw on the scale. The test of how fit you are is measured in how well you can use your body's weight for resistance.

So here's the test...

Push-ups Lie facedown on floor, legs straight with toes curled under (no dropped knees, sorry) and arms bent so palms are flat on the floor directly beneath shoulders. Press up, keeping body in a straight line from head to ankle. Do as many in a row as you can—no time limit—and note the number.

Sit-ups Keep your knees bent, feet flat on the floor. Your shoulder blades should come up one third of the way to sitting upright. Do as many as you can in one minute or until you say uncle, whichever comes first! Write down the number.

Wall sit Stand with your back against a wall, feet hip-width apart about 12 inches away from wall. With feet planted, slide down until knees form a 90-degree angle. (Pretend you're in a chair.) Hold as long as you can, and time yourself.

Sit-and-reach Grab some masking tape and a yardstick. Place the yardstick on the floor, then take a foot-long piece of masking tape and stick it across the 15-inch mark to form a cross. Sit on the floor with legs extended in front of you on either side of the yardstick—the zero end facing you—so that bare heels touch the 15-inch tape mark. Keep feet slightly apart. Reach forward with both hands, bending at hips, and see the farthest mark your fingertips touch. Can you touch two inches past your heels? That means your reach is 17 inches. Measure your reach and make a note of the number.

1.5-mile dash Map out a 1.5-mile loop—at the high school track, toward the nearest Starbucks—and lace up. Your mission: Cover the distance as fast as you can by walking, jogging, running or some combo, and time yourself.

So what do you think now? This article is a testimony that many of us use the scale to measure how fit we are. You can lose 25 lbs. and believe you have a reason to celebrate, and yet you can't run a mile, do a wall sit for 1 minute, do 10 push ups, 50 situps, etc.

The next time someone asks you how fit you are, consider your physical fitness as the guidepost!

Childhood Obesity

According the Mayo Clinic, studies show that children are more likely to maintain healthy lifestyles when the family is supporting them. Therefore "make weight loss a family affair".

I have to agree. Children are driven more by what they see, less by what is heard. When the entire family is taking daily walks 30 minutes after dinner, the entire teams support is at work here. When this is done over time, it becomes habit forming. And that, according to the Mayo Clinic is key to conquering obesity.

Change family behaviors
Rather than singling out your child, encourage the whole family to make healthy lifestyle changes. Consider these helpful hints:

Start small. Gradual changes are easiest to incorporate into the daily routine — and to maintain long term. Start by making a few small changes, such as turning off the TV during dinner, switching from soda to milk or water, or taking a family walk after dinner once a week.

Set goals. Set realistic, measurable goals for each family member, and then determine family goals. For example, your child's goal might be to eat fruit for afternoon snacks. Your goal might be to take a brisk walk three days a week. The family's goal might be to limit fast-food meals to once a month.

Recognize triggers. Be prepared for situations that may tempt you to fall back to your old habits. If you're used to eating popcorn at the movies, for example, bring only enough money for admission — or agree that you'll share a small carton of popcorn with your child rather than ordering separate treats.

Celebrate success. Frequent rewards can help keep your family motivated. When your child meets a goal — by asking for fruit rather than cookies after school, for example — offer praise and attention. When your family meets a goal, brainstorm healthy ways to celebrate your success. You might try a family movie night, a weekend picnic or a trip to the pool.

Keep it positive. Focus on healthy lifestyle changes, rather than your child's appearance or a number on the scale. Remember, treating childhood obesity isn't a race. It takes time and dedication to replace established behaviors with new, healthier behaviors.

Be flexible. It'll take time to get used to your healthier habits. Encourage everyone to stick to the plan — but if the goals aren't working for your family, consider making adjustments. It's better to create a new plan than to stick to one that isn't working.

Create a healthy-weight environment
As you work toward healthy habits and behaviors, create an environment that supports these efforts. For example:

Surround your family with healthy foods. Stock your kitchen with fruits, vegetables, whole-grain foods and other healthy choices. Keep junk food and sugary drinks out of the house.

Eat in. Reduce the number of meals your family eats in fast-food and other restaurants. Better yet, sit down together for family meals. Try new recipes or healthier alternatives to family favorites. Keep portion sizes reasonable. Encourage your kids to get involved in shopping and meal preparation.

Build physical activity into the daily routine. Organize family outings that involve physical activity, such as walking to the library or taking a family bike ride. Include children in active chores, such as washing the car or walking the dog. Encourage your kids to participate in school or community sports — or to dance, jump rope or do other physical activities on their own.

Limit household screen time. Set reasonable rules for TV and computer time, such as one to two hours a day for each family member — including Mom and Dad. Keep TVs and computers out of the bedrooms, and don't allow eating in front of the TV or computer.

Be a positive role model
Remember, the best way to get your child onboard with the new, active lifestyle is to commit to the changes yourself. Your actions teach your child what to eat, how much to eat and when to eat. You also encourage your child to be physically active every day if you make it a priority yourself.

Here's how you can be a positive role model:

Eat nutritious foods.
Don't bring junk food into the house.
Control your portion sizes.
Save treats and high-calorie snacks for special occasions.
Turn off the TV.
Be physically active every day.
Stress the importance of healthy lifestyle choices, rather than a number on the scale.

Making lifestyle changes can be challenging, especially when you're busy juggling the demands of daily life. But if your family works together and supports each others' efforts, you're more likely to succeed. Eventually healthy habits will become routine — and you'll be well on your way to treating childhood obesity and improving your family's health.