Keeping kids healthy & fit
Ali Schneider, Special to the Gazette
Tuesday, August 18, 2009
Believe it or not, it is that time of year again! School is officially back in session and your kids are beginning a new chapter in their lives with new teachers, new classmates, some of them new schools, new activities and many new opportunities. With all these new things going on, health is probably not one of the things your child thinking about.
That is where you come in!
As parents/guardians, you have the ability to have a major impact on the type of school year your child has just by encouraging healthy habits and doing what you can to make sure your kids have the best opportunity to be successful. Here are some healthy tips for you to keep in mind as your children begin this new school year:
DO NOT LET THEM START THE DAY ON AN EMPTY STOMACH: Kids who eat breakfast are more alert, focused and attentive in class. Studies have shown repeatedly that kids who eat breakfast score better on standardized tests and have fewer behavioral problems in school. They have a greater chance of meeting their daily nutritional needs and keeping their weight under control. They are less likely to miss school, report to the nurse’s office and complain of tummy aches. Even if you don’t have time to cook breakfast, have something available for them to eat on the go. There are plenty of quick, healthy options such as fruit, certain cereals, yogurt, granola bars or whole wheat toast with peanut butter. Our society today caters to the “on the go” families and there are numerous quick, easy, healthy options available.
ENCOURAGE PHYSICAL ACTIVITY AFTER SCHOOL: Kids are limited to the amount of physical activity they participate in during the school day. With all the guidelines placed on physical education classes, most children do not get enough physical activity at school to help them control their weight and burn all that extra energy. Therefore, it is up to you to encourage activity at home. Whether you sign them up to participate in a sport, go on bike rides or walks as a family, take them to the gym with you, or just limit the time they are allowed to sit in front of the television and computer, you are helping them create healthy habits which will hopefully stick with them for their lifetime.
TRY TO EAT DINNER AT HOME AS MUCH AS POSSIBLE: I know some of you are thinking there is just no way possible to accomplish this one. I am not suggesting you fix a gourmet meal every night. I am simply suggesting that you make it a priority to provide your children with a healthy dinner. Eating as a family will do much more for you and your children than just providing your body with nutrients. However, if you must be on the go and cannot sit down with your family, consider packing sandwiches or other healthy items rather than going to the first fast food place you see and loading them up with fat and grease. There are places, such as Planet Sub, Subway, etc. that are obviously much healthier choices for your family and still rather quick. Again, it is up to you to help your children create a healthy lifestyle.
MAKE SURE THEY GET ENOUGH SLEEP: Sleep is vitally important to your child’s health, development and well-being. Developing a nightly routine can help you get your kids on a schedule and to bed at a decent time. In turn, this should help with the struggle of getting them out of bed in the morning and up and around with enough time to eat breakfast. Children who do not get enough sleep (recommended 10-11 hours for school-aged children) are drowsy during the day and have a hard time paying attention at school.
As parents, I know you all just want what is best for your children. The best thing you can do for them is teach them how to live a healthy lifestyle because it will stick with them forever. Welcome to another school year! I hope everyone has a safe, healthy, successful year.