Children who eat healthy and get enough exercise are less likely to get sick. They can concentrate better and feel more comfortable in their own skin. And more importantly, they are less likely to develop cardiovascular disease in adulthood.
A healthy lifestyle has many benefits for children:
- They are less likely to be overweight
- They are sick less often
- They can concentrate better at school
- They have more energy
- They are more relaxed and more comfortable in their own skin
Children and exercise
If children exercise enough, their weight is easier to maintain and they get a good condition. Exercise also increases muscle strength, fitness and bone quality and reduces the risk of depression. View the advice for children from 4 to 18 years old.
Give some of moves to your kids
It is important for children to exercise at least 1 hour of moderate intensity every day. These are very common things, such as cycling to school, walking, playing outside or walking the dog. The more often and longer they do this, the better. It is also good if they occasionally do more intensive sports, such as hockey, tennis, football, judo, street dance, skating or running.
Choose an appropriate sport for your child.
A child should play sports for pleasure and not go there reluctantly. Some kids like team sports. Others find an individual sport more fun. Let your child take a few trial lessons first. This way you can discover whether the sport is something for him or her.
Activities for strong muscles and bones
It is good if your child does muscle and bone strengthening activities at least 3 times a week. You strengthen your muscles with, for example, cycling, swimming, football, tennis or fitness. Examples of activities that strengthen the bones are climbing stairs, dancing, jumping and running.
Don’t sit still too much
Sitting still includes watching TV, reading, using the computer, sitting at school and lying down. Sleep is not included. Try to make sure that children play outside enough. Make good agreements and agree, for example, that your child may sit behind the computer or in front of the television for a maximum of 1.5 hours a day.
Tips for snacks and treats
Eating healthy is sometimes difficult because of all kinds of tasty things such as treats, snacks and snacks. Try to give a child a maximum of 4 snacks per day. Choose healthy snacks, such as:
- Fruit or vegetables (candy tomatoes, carrot, cucumber)
- Snacks that are low in calories and fat, such as popcorn or rice cake
- Water ice instead of ice cream
- water(mineral) , tea or vegetable juice instead of soda or yogurt drink
As a parent, set a good example. Make healthy treats or opt for a treat that is not edible. For example, a grab bag with presents. Ask your child’s school if there are any rules for healthy treats. If not, try to encourage it.