Developing a healthy lifestyle for children as early as possible is important, but it's never too late to make positive lifestyle changes. Good nutrition and plenty of physical activity can help prevent obesity and diabetes in children, as well provide a good foundation for muscle and bone development. Healthy children are more alert and have more energy. Healthy lifestyles for children start with the family -- parents are role models and activities that families do together have a big impact on children.
Physical Activity
Children need at least an hour of exercise or physical activity every day. Walking, running and active games like tag and jumping rope are aerobic activities that will keep children healthy. Sports are also good for aerobic activity, as well as for making muscles and bones stronger. Chores like washing the car or mowing the lawn also count as physical activities. Activities that families can do together, such as hiking, swimming and skating can keep children interested and positively influence how they view physical fitness as they grow up.
Nutrition
Children need a wide variety of foods for a healthy diet. Learning to avoid junk food and sugary snacks at a young age can have lifelong positive consequences. Children need several servings of fruits and vegetables every day. Consuming adequate amounts of calcium is important for strong bones and healthy teeth. Make low-fat, high fiber meals for heart-health. Give children healthy snacks, like nuts and fresh fruits. Never skip breakfast and try to eat meals together as a family.
Family Activities
It's important to limit the time that children spend in front of a television or computer screen. Sedentary activities can lead to health problems and take time away from a healthy, active lifestyle. Involve your children in mealtimes, letting them help in the kitchen to learn about nutritious foods. Spend time together doing things like playing miniature golf, visiting a zoo, swimming or roller skating, which are a fun way to be active. Regular family walks are good for all of you.
Tips
Nemours Health and Prevention Services developed a simple formula for remembering the elements of a healthy lifestyle for children. A program called 5-2-1-Almost None refers to five servings of vegetables and fruits per day, less than two hours of television and computer time per day, one hour of exercise per day and consuming almost no drinks with sugar. Involve kids in making healthy lifestyle choices. Children can help with grocery shopping and choosing family activities.
References
- Nemours KidsHealth: One Formula for a Healthy Lifestyle
- National Institute of Diabetes and Digestive and Kidney Diseases: Helping Your Child, Tips for Parents
- Healthy Children: Healthy Active Living for Families
- American Heart Association: Phsyical Activity and Children
- Centers for Disease Control and Prevention: How Much Physical Activity do Children Need?
Member Comments