What does raising ‘fit’ children mean in our current day scenario? Does being fit only mean that you run a 100-meter race on sports day and win, or do 50 push-ups without stopping? Or does it mean a child who does not fall sick often, is cheerful and balanced, has the energy to finish their work, enjoys being naughty at times and is often loving and affectionate?
Raising fit and healthy children does not only mean physically healthy children but also encompasses mental health, emotional and psychological health and well-being. This is an all-rounded 360-degree approach and an essential part of their development.
In this article, we will explore how to help your child become fit and healthy with this all-rounder view and will cover physical activities and games for children, stress management and mindfulness techniques for children and in addition, focus on healthy food and nutrition options for them. At the end of this article, you will have a better understanding of how to create a healthy lifestyle for your child to have them grow as vibrant individuals, hopefully making your job a lot less challenging.
Physical activities and games for kids
Physical activity is important for kids of all ages, and there are plenty of fun and engaging playtime activities to help improve body strength and balance. In addition to helping kids stay healthy, physical activities and exercise for kids can also provide them with valuable socialization and teamwork skills.
The Journal of Pediatrics mentions that regular physical activities for kids have numerous benefits: Reduced risk of obesity, improved cardiovascular health by working out 3 to 4 times a week, better mental health, improved academic performance, attention space, osteoporosis and more.
It is vital that parents understand their child and their limitations before they undertake any physical activity for their kids. Here are some checkpoints parents could inspect before taking the plunge.
Types of physical activity for kids and how to choose what your child needs
Making exercise a fun part of a child’s life
Physical activity is not only important for our own health, but it’s also essential for the well-being of our children. A report recently released by the World Obesity Federation shares that by 2030, India will have a prevalence of approximately 10.81% childhood obesity among 5-9 year olds.
The first step is to educate your kids to be physically active. What are the different kinds of physical exercises for kids you can explore without them getting bored?
To help track your child’s progress with physical activity, you can use a fitness tracker or journal. This way you’ll always have proof of their physical activity and can monitor data without getting too obsessive about numbers.
Healthy food and nutrition options for kids
Food is one of the most important aspects of a child’s development. It’s essential to try new and healthy foods and to learn how to balance meals with protein, carbohydrates and fats in order to stay healthy. By promoting a healthy lifestyle from an early age, you are setting your children up for long-term success.
There are many benefits to a balanced diet for kids, and it’s important that you start early in their development. This is especially important as kids grow and change throughout their lifetime. By following a healthy diet, your child will not only look and feel better but their growth, development and energy levels will also be optimized.
Reasons why we need to know how to structure meals for kids
Even sugar in your diet can give children energy but increases their inflammation levels and can cause long-term damage to their health(e.g, obesity, allergies, digestive issues, mental health (e.g., ADHD). It is very important to know what kind of food can give them true nourishment.
Those who eat a balanced diet have a better growth rate, a strong immune system, and provide essential vitamins, minerals, and proteins they need for optimal brain health.
A structured meal plan provides your child with the right amount of protein, carbohydrates, fat, fiber, vitamins & minerals at each mealtime to promote healthy digestion & absorption.
Some vegetables may be harder for some kids to stomach at first (e.g- broccoli can be made into a soup at first), but over time they’ll get used to them if they’re included on a regular basis in their meals.
Finally, Drinking plenty of water is vital during summer months when temperatures are high outside. Children are likely to engage in more outdoor activities than usual, especially with electrolytes to balance essential trace minerals in the body.
What is healthy food for kids and how can we build a healthy foundation for our kids?
Eating healthy food comes when kids understand what they’re eating.
Mindful meditation for kids and powerful stress management techniques
Stress is a common problem for adults, but it can be even more challenging for kids. As children, we aren’t able to express ourselves fully which might lead to more tumultuous emotional experiences. Kids today are constantly bombarded with new information and experiencing “dopamine highs” from seeking validation through social media and the pressure to be present online and be liked or appreciated. This can lead to increased stress hormones, leading to imbalances and issues like low energy, feeling sad, body image issues, PCOS etc.
Thankfully, there are many ways that you can help your kids manage stress and anxiety but the path can feel like a struggle as they challenge your boundaries and demand some screen time. It is important as parents to be able to put our message across firmly but with love.