Tips to improve your childrens’ physical health as they age

According to the American Heart Association, nearly 60% of American children do not have healthy cardiorespiratory fitness and may be at risk for developing premature heart disease, type 2 diabetes, and high blood pressure.

Fad diets, work and school schedules, homework, and fast food, can all make it harder for children to be at their physical best. Read on for more information on how to help your children eat right, get the right type and amount of exercise, and lead overall healthier lives that will benefit them as they enter adulthood.

How much physical activity do children need?

The amount of physical activity children need changes as they age. According to the Centers for Disease Control and Prevention (CDC), children ages three to five need moderate activity daily, while children ages 6 to 17 are encouraged to be active for at least 60 minutes a day. The CDC encourages the following types of physical activity to improve the health and mobility of children:

1. Aerobic Activity
2. Muscle-Strengthening Activity
3. Bone-Strengthening Activity

For ideas on how you can help your children and adolescents meet recommended activity levels, check out this activity guide from the CDC.

What are the health benefits of physical activity?

There are many health benefits to exercising regularly for children including:

• Strengthening bones
• Decreasing blood pressure
• Improving attention and memory
• Building strong muscles
• Reducing stress, anxiety, and depression
• Helping with weight management
• Improving self-esteem and confidence

What if your child has a disability?

Daily physical activity is important for all children regardless of disability or other challenges. If your child has a disability that inhibits his or her ability to exercise, consult with your doctor to create a physical activity routine that can fit your child’s needs.

How can you help your children live a healthy lifestyle?

There are many ways you can help your children maintain a healthy weight and live a healthy lifestyle in addition to physical activity. Some examples include:

• Teaching your children healthy eating habits: provide plenty of fruits, vegetables, lean proteins, and whole-grain foods at every meal and in daily snacks. While sugary snacks and salty snacks are delicious, it is best to have these treats every once and a while.
• Reducing screen time: while video games and television programs can be educational, you should allow your children to have no more than two hours of screen time per day. Instead, encourage them to come up with fun activities they can do with family or friends that do not require a screen.
• Making exercise a daily routine: going on family walks or playing active games outside can be a great way to help your family stay healthy and maintain good familial relationships. You can also take your family to public parks or communal baseball fields and basketball courts.
• Get a good amount of sleep: According to the American Academy of Pediatrics, not getting enough sleep every night can lead to overeating, depression, psychological stress, and an inability to perform well in schoolwork or extracurricular activities.

For more tips on achieving nutrition and weight loss goals for you and your family, check out this blog article. If you are concerned with the current health of your child, Revere Health offers a variety of family medicine services to help patients of all ages.