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MANILA, Philippines – Do school-aged children already need a “fitness plan?” Yes!
However, it’s not the typical diet or exercise regimen that adults usually sign up for.
There is a growing concern about kids being less physically active these days. This is largely due to their increasingly sedentary lifestyles, influenced by living locations and increased use of gadgets. (READ: Why you should take a closer look at your child’s playtime)
There is also a misconception that “being active” requires sports or vigorous exercise. However, any kind of unstructured play can also provide children the same amount of physical activity. It has the same benefits on their physical, emotional and mental well-being. (READ: Active vs inactive child)
If you want your child to start becoming more active, here is a week-long checklist to try with him or her. Keep in mind: small, daily decisions done consistently can have a big impact on your child’s health. – Rappler.com
Active parents raise active kids1. If your child sees that you’re making an effort to be more physically fit, then they will be encouraged to follow suit. Announce that you’re on a mission to make the family healthier – and that you’re starting today! By setting boundaries such as only an hour of TV a day is allowed and only after homework has been finished, you can get them excited by sharing plans to include more playtime, weekend outdoor trips, and some updates on the dining table.
In order to stay active, children should be fueled with the right food, too. Generally, younger children need a balanced diet with more fruits and vegetables, and less sugar and fat2. Today, start by giving them less soda and chips during merienda, and giving them healthier (but just as enjoyable) alternatives like homemade pandan iced tea with honey and banana cue. Drinks and treats fortified with calcium can help strengthen their bones and prime them for more active play.
Children also need sufficient sleep in order to stay active throughout the day. So make sure they get enough sleep! School children aged 5-12 years old need at least 10-11 hours of sleep every day3. To ensure that they turn in early, setting a routine is important: to get children accustomed to sleeping at a constant time, the family can have dinner together at around 7-8pm, and TV or computer time should be limited at night to get them relaxed and ready for bed time.
To get your kids excited about physical activity, package it as a reward. For example, if they do well in school, allow them to sign up for any after-school activity that they wish. Or, let them pick your “gala” destination this weekend. Your only requirement? It should get the whole family moving: walking, running, climbing, and the like.
One factor that limits kids’ physical activity is their tendency to spend more time watching TV or playing on their gadgets4. Dare your kids to have a ‘no-screen’ day: for 24 hours, they can’t watch TV or use their computers, unless it is for homework or communication (it is better to do this when they’ll be at home all day). Initiating this practice as a challenge rather than a disciplinary action makes them more open to developing it as a habit.
Gadgets are not inherently bad – it’s too much use of gadgets that can harm your children’s health. Not all exercise has to be done outside. Children should get their required 60 minutes5 of daily moderate to vigorous activity, even if they’re staying at home. Games on Wii or Playstation Move, dance-related video games, or exercise tutorial channels can give you and your children a good, fun workout without leaving the house.
Find ingenious ways to inject more physical activity into your usual activities as a family. For example, ask them for help in gathering laundry from the clothesline and turn it into a game. Use some masking tape to turn any hallway into an obstacle course. It can also be simple: after dinner, they can join you in walking the dog.
- http://www.nydailynews.com/life-style/health/physically-active-moms-active-kids-study-article-1.1732200
- http://www.letsmove.gov/healthy-families
- http://sleepfoundation.org/sleep-topics/children-and-sleep/page/0%2C2/
- http://asianjournal.com/editorial/electronic-gadgets-should-be-banned-for-kids-12-and-below-experts-say/
- http://www.letsmove.gov/get-active
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