Raising Healthy Children
People often ask me what they should do to put their kids on a track for wellness now so they don’t have problems later in their life. This is a fun question becauseI think about this all the time; I have three wonderful (mostly) young children and I am acutely focused on their wellness. Finding some great adventures and activities you can do as a family is where I would start.
Lifelong activity and fun should start at an early age and you have the best chance to shape your kids interests from day one. Getting out in nature and experiencing all that your local area has to offer can create a lifelong interest in movement in the outdoors. The other important variable, of course, is the food we put in our bodies. Our kids will likely model what we eat. So introduce them early to healthy food choices and avoid the urge to hit the drive-thru or eat processed foods. Having healthy kids can be a great motivator for parents to make some great lifestyle changes!
I have talked about movement as a contribution to health. Some people say “My kids literally never stop moving. I have always assumed that means they get what they need, but I’m not sure about that now. What do kids actually need?”
I think most people believe the same thing, and this is a topic that I have become particularly interested in since becoming a father myself. I want to give you an overview of what the Department of Health and Human Services recommends for a range of age groups. Before I do, it is important to note that ALL ages (including adults) should be physically active throughout the day, every day. But, more specifically:
Children and adolescents ages 6 through 17 years should do 60 minutes or more of moderate-to-vigorous physical activity daily.
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Aerobic: Most of the 60 minutes or more per day should be either moderate – or vigorous – intensity aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a week.
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Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity at least 3 days a week.
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Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.
If you have any questions on the types of activities that accomplish these goals, please feel free to ask.