Keeping Kids Fit and Healthy
Physical activity, a healthy diet and a good nights sleep are really important in keeping children fit and healthy. Avoiding soda pop and too much screen time are also important. Childhood obesity has more than tripled in the past 30 years. According to the National Institutes of Health (NIH) nearly one in three children is overweight or obese—compared to just one in 20 in the 1980s. Here are some tips for keeping your child fit and healthy and for laying the groundwork for a lifetime of healthy living.
Physical Activity
The Centers for Disease Control and Prevention (CDC) recommend at least one hour of physical activity per day for children. When you factor in active play, recess time, and gym class at school, one hour can go pretty fast. Physical activity can be as simple as playing outside. Older kids often enjoy group activities or team sports. Many local communities have a Parks and Recreation Department that organizes Youth Sports like soccer, basketball, baseball, and swimming.
Chores for Exercise
Chores are great exercise. If they are moving, they are exercising. But no parent wants to have arguments about making the bed, picking up toys, or emptying the trash. Make those chores rewarding by offering an incentive—a fun outing or an allowance. If you have more than one child, make it a friendly competition. Whoever completes the most tasks gets the prize. To add another layer of motivation (and movement), play some fun music, and set a time limit based on when a song finishes playing. You’ll all be moving faster, and the work will be done sooner
Sweets Aren’t Treats
Tempting though they may be, rewards shouldn’t come in the form of candy or food. Instead, offer a fun reward that encourages physical activity—like a night at the ice-skating rink, picking the board game at the next family night, or a new toy. Kids like rewards, so use these incentives not only for chores but for grades and good behavior.
Limit the Screen Time
The television can be a great babysitter in a crunch, but it encourages you and your child to always turn on the tube to fill time. Time spent in front of the television and computer is inactive time. Pediatrics recommends that children limit their screen time to two hours per day. Instead, create a basket of activities—sidewalk chalk, puzzles, jump rope, scavenger hunts—that you can offer your child when you need just a few minutes to yourself. Another option: tell them to go outside and play!.
Drink Water, Not Soda
Soda is not a healthy drink for children or adults. It is full of sugar and can cause cavities and obesity. Diet soda is also not a healthy drink. Water is the best drink for you and your children. Everyone should drink six to eight glasses a day.
A Good Night’s Sleep
Getting a good night sleep is highly important when it comes to staying fit. Children who get a good night’s sleep are much less likely to be overweight or obese, or have medical and behavior problems. Have a regular bedtime routine and stick to it. Encourage a good amount of sleep each night.
You can read more here – Healthline
