Every parent wants to keep their kids healthy and happy so they can grow and develop into healthy, successful adults. Educating your children about the benefits of living a healthy lifestyle is essential, perhaps now more than ever. In the United States alone, the percentage of children and adolescents affected by obesity has more than tripled since the 1970s.
While genetic factors are difficult to change, parents can play a role in teaching children about healthy lifestyle choices so they can maintain a healthy weight now and well into their future.
Tips to Promote a Healthy Lifestyle
It’s true; healthy parents have healthy kids. You are the most important influence on your child, especially when they’re young.
A large body of research suggests physical activity and a healthy diet pay off in the classroom. When your kids are healthy, they are happier, more focused, and do better in school.
One of the best things you can do to help your child’s health and wellness is to set a good example. When you eat a healthy, well-balanced diet, exercise regularly, and attend regular checkups with your doctor, your kids are more likely to follow suit.
Here are nine things parents can teach their children through words and actions:
- Eat dinner together.
Families who eat together stay together, and kids benefit academically, socially, and mentally. While it would be great to share a daily meal, that’s not always a reality in today’s world. Make it your goal to enjoy a family meal three to four times per week.
- Eat the rainbow.
Introduce a variety of colorful fruits and vegetables, prepared simply, to help them develop a broad palate that will serve them well into adulthood. Teach your kids about food early so they understand the value of a healthy meal. Introduce them to a selection of new, healthy foods to encourage them to enjoy new flavors. Food is like fuel, the more nutritious their diet, the better they’ll feel physically and emotionally.
- Drink lots of water.
Kids are more susceptible to dehydration than adults because they have higher body water content and higher metabolic rates. Instead of reaching for soft drinks or juice, give your kids a tall glass of water when they’re thirsty. Store-bought juices and soda contain a lot of sugar and can lead to health complications like weight gain or even diabetes if consumed in excess. Keep them hydrated with easy-to-access water throughout the day and plenty of nutritious high-water-content foods.
- Exercise for fun.
Encourage physical fitness and show them that exercise is fun. Kids want to do everything you do, especially when they’re young, so climb, swing, and slide at the park with them. Make exercise fun by playing hopscotch or freeze tag and riding bikes outside. Guidelines from the Department of Health and Human Services recommend children and adolescents aged six and older get at least an hour of moderate or vigorous physical activity each day.
- Be safe.
Your kids will notice your safety habits, so take care to look both ways before crossing streets and wear your seatbelt or bike helmet. Remind your kids to do the same and provide ongoing guidance to your children about the importance of safety.
- Be kind.
About 20 percent of students report being bullied each year. As adults and parents, it’s important to model violence-free mediation and conflict resolution so when children leave the home, they have a wide variety of skills and strategies to negotiate conflict.
- Be together.
Time together as a family helps you build strong relationships that will help you through any tough times. In addition to family meals, try to spend time one-on-one with each other and your children.
- Visit the doctor.
Preventive medical care is essential for overall health. Talk to your children about the importance of clean teeth and healthy bodies. Show them it’s important to set and keep your own health appointments as well. When you prioritize health while they’re young, they are more likely to continue with regular checkups into adulthood. Let them see you take care of your body too, with regular checkups.
- Limit screen time.
Life is busy; sometimes, we want to relax in front of the TV or computer. TV, computer games, iPads, and smartphones can be fun and educational, but small minds and bodies need a lot of physical stimulation throughout the day. The American Hospital Association recommends one hour of screen time per day for children aged two to five and no more than two hours for kids and teens aged eight to 18.
Annual checkups are important for everyone, so call Pomona Valley Health Center at 909-643-8982 to schedule your appointments. Our team of skilled physicians is ready to help with the unique needs of your entire family.
