We all want our kids to be as healthy as possible. But for many reasons, we don’t make it a top priority. Childhood is a time of physical as well as mental growth. But did you know children are recommended for 60 minutes of physical activity per day? Being physically active means moving enough to breathe heavily, be short of breath, feel warm, and sweat. Exercise is vital to the health and well-being of children. Physical activity helps build and maintain healthy bones, muscles, and joints, for example. It can help keep a healthy body mass index that reduces the risk of diabetes, high blood pressure, and heart disease later in life. Besides, it can help children fall asleep quickly and sleep well.
But is a physical activity only related to physical strength? It also boosts a child’s mental and behavioral health. It increases their enthusiasm and makes them optimistic. At the same time, it boosts self-esteem, school performance, attention, and behavior. It also reduces anxiety, tension, and depression. It can also foster teamwork and friendship when it’s part of an organized sport.
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10 Ways to get started
As a parent you can play the key role to help your children to become more physically healthy:
- Consult with your child’s doctor. You need to make your child conscious about the importance of physical activity. For that one easy way is to consult with your child’s doctor who can help your child to understand why physical activity is important. Your child’s doctor can also help you and your child identify sports or activities that may be best for your child depending on their overall health.
- Emphasize fun. Not all the play may be enjoyable for your child. So, help your child find a sport that she enjoys. The more she enjoys the activity, the more likely she will be to continue it. Get the entire family involved. It is a great way to spend family time together.
- Choose an development friendly activity. A 7- or 8-year-old child is not ready for weight lifting or a 3-mile run, but they can enjoy soccer, bicycle riding, and swimming which are all great activities for kids this age.
- Plan ahead. Make sure your child has a convenient time and place to exercise.
- Provide a safe environment. Make sure your child’s equipment and where they practice or play is safe. Make sure your child’s clothing is comfortable and appropriate for the activity.
- Provide active toys. Young children especially need easy access to balls, jump ropes, and other active toys.
- Play with your children. Help them learn a new sport or another physical activity. Or just have fun together by going for a walk, hike, or bike ride.
- Set limits. Limit screen time, including time spent on TV, videos, computers, and video games, each day. Use the free time for more physical activities.
- Make time for exercise. Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise. So, make sure they are not overburden and can enjoy their childhood.
- Do not overdo activity. Exercise and physical activity should not hurt. If it becomes painful, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If exercise starts to interfere with school or other activities, talk with your child’s doctor.
Healthy active living
Nutrition, fitness, and media habits – these three are key to today’s child life. Remember healthy living encloses both body and mind. So, health is not about a specific weight, shape, or size. All children, regardless of their weight, shape, or size, are encouraged to live healthy, active lives.
To lead a healthy, active life, families can strive to reach the following goals:
- Eat at least 5 servings of fruits and vegetables each day.
- Create a Family Media Use Plan to help balance online and off-line activities.
- Children and adolescents aged 6 and older need at least 60 minutes of physical activity every day, as well as at least a few days per week of bone- and muscle-strengthening exercises. Children younger than 6 years need 3 hours of activity every day. Get 1 hour or more of moderate to vigorous physical activity each day.
- Avoid sugary drinks. Choose water or milk for healthy hydration.
Final Verdict
Exercise along with a balanced diet provides the foundation for a healthy, active life. One of the most important things parents can do is encourage healthy habits in their children early in life. It is not too late to start. Ask your child’s doctor about tools for healthy living today.