Recently, my wife and I discussed the pros and cons of continuing to enroll our children in after–school sports. With all of the other activities that my family participates in, we questioned whether it was a beneficial use of time. Throughout the discussion, my contention was that it is important for our children to remain active as a way to develop and nurture responsible healthy lifestyles.

As a doctor, specializing in sports medicine, I have seen a number of injuries that resulted from a poor diet or lack of exercise. Because of this, I am constantly aware of the toll that an unhealthy lifestyle has on our bodies. Consequently, it has been solidified in my mind, that taking the proper steps to becoming fit and eliminating weight problems will ultimately ensure a healthy and active lifestyle. I mentioned to my wife that if we cultivate and participate in a desire for our children to become fit at a young age, a healthy lifestyle will no longer be a "diet", but rather a habit.

I believe that it's very important to be active and fit and that it's never too early (or too late) to start. Lately the news has noted and made obvious that we, as a nation, have an "epidemic" on our hands: childhood obesity. I realize this is just one of many "epidemics" plaguing society today, and many have much more immediate shock value – think anthrax, bird flu, low test scores, homelessness – I realize the shock of childhood obesity is much more delayed. Becoming overweight takes time and the physical problems stemming from being overweight take even longer to show.

Recently on CNN, it was established that adults are becoming less fit and more obese, with an increase of 75 percent between 1991 and 2002. Even more alarming is that in a study conducted by the American Heart Association, nearly four million children, ages 6 to 11, and 5.3 million young people, ages 12 to 19, were overweight or obese in 2002. Although I don't gamble much, it would be a safe bet that those numbers have not gone down since the results of this study.

So what is obesity and are you (or your children) a problem waiting to happen? Today's conventional formula for determining if you are overweight is by measuring the body mass index (BMI). BMI is a measure of body fat, based on height and weight, that applies to both adult men and women (but is not generally used for children). As a general rule, the higher the BMI, the higher the potential for future health problems such as: diabetes, high cholesterol, high blood pressure, and heart disease – as well as major joint vulnerability. There are plenty of websites that will help you calculate your BMI, or you can consult your doctor. (Try: www.nhlbisupport.com/bmi/)

If you know, or calculate, that you are a bit on the heavy side, you are not alone…but rather among the majority of Americans. It is time to become "fit." I realize that this is a fourletter word in almost any language, but we must overcome this. To become "fit" requires two elements to be successful: proper diet and exercise.

No single one of us likes the word "diet," much less the concept (DIE–t), but it is necessary. Rather than starve ourselves, we should just eat smarter. Some nutritionists have recommended that we eat five, small meals a day, rather than three (or more) large meals. Others recommend not eating after 7 pm to help your body better digest the food. Either way, pay careful attention to how many calories you eat in a day and make sure that it is a balanced diet. I would recommend consulting with a nutritionist for a personalized plan.

The other half of the "fitness" equation is exercise. It is estimated that, as adults, in our busy lifestyles, we need about 30 to 60 minutes a day of exercise, at least three to five days a week. Some of us can get this done on the weekend. The majority of us cannot. When we are exercising, we should monitor our heart rate and aim for a target range. The range is where your heart rate should be to get the most aerobic benefit.

I am often asked in my sports medicine practice how to become more fit without pain (or with minimal pain). The practical answer is to start with low impact exercises to raise your heart rate. I usually recommend such things as exercising on a stationary bicycle or swimming. With these types of exercises, it's easy to get your heart rate up and not place a "load" on your knees or legs. As the low impact exercises become easier, and you will know it because it will take more time and effort to reach your target heart rate, then it's time to move to more vigorous exercises. We spend most of our adult lives becoming "less fit," and it will take time and sincere effort to regain our fitness.

My wife and I decided to continue encouraging our children to participate in after–school sports, not only to wear them out, but also to help them realize the importance of staying active. As parents, we try to demonstrate good habits at home and in the restaurants that we visit, by carefully selecting well–balanced meals and appropriate portions. I want my children to not only be used to physical exercise, but to also enjoy it. It has the benefit of clearing the mind, reducing stress, and keeping us healthy. Ultimately, we agreed by simply acknowledging the obvious: It's never too early to start becoming fit.