Kick off the school year with healthy habits
It's back to school and your children have to return to a regular pattern of eating, sleeping and physical activity. This makes it the perfect time to start building new heart-healthy behaviours into their daily routine. "Kids do thrive better if they have a structure," says Dr. Brian McCrindle, expert in childhood obesity and Heart and Stroke Foundation researcher. "And having that structure shows that you have an expectation for healthy behaviour." Here are some ways to help make healthy living a daily habit for your child.
1. Let kids' feet take them from A to B
When walking or cycling becomes a main mode of transportation, kids get physical activity without even realizing it. Talk to local parents about setting up a walking school bus or bike pool where kids can use active transport to get to school safely. Remember to set a good example yourself by walking or cycling when you have to run errands close to home.
2. Schedule active play time after school
Talk to your child's homeroom and physical education teachers to find out just how much activity they will be getting on a daily basis. Kids need 60 to 90 minutes of moderate to vigorous physical activity every day, so make up the remainder by scheduling active play time at home. "The activity doesn't have to happen all at once," Dr. McCrindle says. "But make sure that your child is huffing, puffing and sweating at the end, no matter how long that activity lasts."
3. All "screen time" is not created equal
Research has shown that kids who spend the most time watching TV or using the computer for entertainment are at the highest risk of becoming overweight or developing heart problems – some research shows that the average amount of time kids spend in front of a TV or computer screen at home is about six hours. A recent Canadian study found that the most inactive children are the most likely to spend the most time using television, video games and the computer as their entertainment. On the other hand, children who used the computer for work and spent time studying and reading were more likely to be active. "There's a certain amount of computer time that might end up being mandatory because more students are being assigned homework that has to be done on the computer," Dr. McCrindle says. "Chatting online, browsing the web and watching videos – try to keep those kinds of activities to a minimum."
4. Have healthy snacks ready to eat
Kids love having an after-school snack. To keep snacking healthy, have pre-cut and washed fruit and veggies on hand that can be pulled out the fridge and served up quickly. Other fast, healthy options include yogurt, pre-cut lower-fat cheese slices, low-fat milk, a handful of almonds or other nuts (check the ingredients for added salt and oils) or whole grain granola.
5. Keep bed times on schedule
A recent study from Archives of Disease in Childhood found that sleep loss in children may increase their risk of becoming overweight or obese and that encouraging children to get enough good quality sleep could help to prevent future weight problems. Some sources suggest that children one to three years old need 10 to 13 hours of sleep; three to five year-olds need 10 to 12 hours and six to 13 year olds need about 9 to 10 hours. Encourage good sleep habits by creating quiet time before bed. This means no televisions, computers or video games in their bedrooms. Keep them only in common areas. This will help to associate the idea of sleep, not play, with the child's bedroom.
