If good health is the most important thing you want for your child, you are on the right track. As parents, that’s what most of us want for our children – a safe, healthy, nourishing environment. However, the going gets tough when you try to get them on board with healthy living.
Now you may wonder how much physical activity your child should do on a daily basis. Read on and we’ll tell you all about how to keep your child’s heart healthy so that he/she grows to become a healthy adult.
The magic of 60
Children should take part in at least 60 minutes of physical activity every day, say experts. It could be walking, skipping, gymnastics, dancing, exercises, sports, cycling or swimming.
Exercising or physical activity is essential for growing children as it builds a healthy heart, makes their muscles and bones strong, reduces the risk of developing chronic diseases later in life and reduces body fat keeping cardiovascular diseases at bay. And controlling obesity is of special importance. According to the Saffolalife Study 2012, Delhi is obesity capital of the nation, with over 80% of the respondents tilting towards the higher side of the BMI scale. Not a stastic to be proud of, for sure!
Fitness tips
Chuck the TV: Make sure your kids are not hooked to the TV, computer games, movies or videos for more than two hours per day. You could make break time more fun playing cricket or badminton or basketball in the nearby park.
Go hiking: On weekends, instead of lazing at home or going out to movies, plan some physical activity like hiking or cycling or swimming. In addition, use the stairs and walk whenever possible. Increase the distance you and your child walk gradually.
Get active: As a parent, make sure that you set a good example by being active yourself. Also, make your child a part of your household chores – be it taking out the garbage or cleaning their rooms. It not only teaches them responsibility but also makes them active.
Be a sport: Not all kids are interested in all sports. While some may love playing cricket, others may want to just run about and play. Do not compel them to play any particular sport; what is important is that they are physically active. Make exercising a fun activity – be it doing somersaults, flying a kite, chasing, hide and seek or hopscotch. Just make sure they spend more time outdoors.
Fitness gifts: When you are planning to give a gift for a child, try and choose fitness-oriented gifts such as badminton racket, skipping rope or a cricket bat. However, make sure to keep the child’s interests and skills in mind.
Eat healthy
Along with all the physical activity, eating healthy is equally important. The simplest way of teaching your kid to eat healthy is by eating healthy food yourself. Children almost always mimic what they see and if you reach for an apple when you feel like snacking, they will do the same.
Again, just like physical activity, make healthy eating fun – involve your kids in the process of cooking. Allow them to wash the vegetables or hand you the condiments or if your child is old enough to handle a knife safely, let them chop some fruits and veggies for the salad. Preparing food is a good time to bond as well as tell the kids why it is important to eat nutritious food, without it sounding like a lecture.
Keep a range of healthy food like bags of nuts, fruits, cut veggies or salads to munch on when the kids get hungry or just have a craving for a snack. Additionally, ensure that you eat healthy snacks too!
A heart-healthy diet should include lean meat, fruits, vegetables, whole grains and low-fat dairy products. Whatever route you opt for, the end result has to be to make your kids love the healthy way of living for a healthy heart, now and well into their adulthood.
BDST: 1555 HRS, APR-07, 2014
