1. Enjoy more family meals together
Family meals offer opportunities to talk about your day, listen
to each other, and connect with your children. Studies show there are many
benefits for kids who eat family meals together on a regular basis, such as better
eating habits, family communication, school performance, and lessened stress, behavioral
problems, risk of obesity and substance abuse.
When seated at the table, don’t let outside distractions get
in the way. Turn off cell phones and set a no-TV rule during meals so that you
can use family mealtime as a way to bond with each other.
2. Exercise as a group
Just like in adults, regular physical activity can help kids
control their weight, build stronger muscles and reduce their risk for many diseases.
Set a positive example for your children. The more active you are, the more
likely your children will be active, too. There are many ways to get the whole
family moving—take trips to the park, ride bikes, play in the yard or go for
walks. Mix it up and have fun to help it become part of your family’s routine.
3. Reduce screen time
While TV, video games and smartphone apps can be fun and
even educational, kids can get screen-time overload. Too much or poor quality
screen time can have unhealthy side effects, such as obesity, irregular sleep
schedules, behavioral problems, loss of social skills and more.
The American Academy of Pediatrics recommends that screen
time should be strongly discouraged for little ones under the age of two and
school-aged kids should spend no more than an hour or two in front of a screen
each day.
4. Get enough sleep
Sleep is essential for children to stay healthy, grow,
learn, do well in school and function at their best. But many kids are not
getting the sleep they need. On average,
teens need about 8 – 10 hours of sleep a night, while school-age kids need 9 – 12
hours a night. Infants and toddlers need much more. To help get your kids get
accustomed to healthy sleep habits, try a relaxing bedtime routine that is
calming and sets the mind for sleep. Be sure to stick to a regular schedule
that allows for time to get the recommended hours of sleep each night. Also,
keep televisions and other electronic devices out of the bedroom. The light
from screens can interfere with a good night’s rest.
5. Allow for more downtime
In today’s hectic world, kids can become easily overscheduled.
While organized activities have a developmental benefits for children, doing
too much can leave them feeling exhausted, anxious, stressed and overwhelmed.
Kids need time to themselves for unstructured play. It can help them to develop independence,
social skills, creativity and imagination. Plus, the downtime can offer a break
from everyday busy life so they are able to relax and blow off steam.
By Amy Magill, MA, RD, LDN.
Amy Magill is a Manager of
Clinical Programs and Quality for Walgreens. She is a registered dietitian who
is passionate about helping others achieve healthier lifestyles.
Sources:
Healthy New Year’s Resolution Ideas for Kids – AAP.org.
(n.d.). Retrieved September 29, 2016, from http://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Documents/Healthy
New Years Resolution English.pdf
How to Have a Healthy Family Table. (2013). Retrieved
September 30, 2016, from https://www.acpeds.org/wordpress/wp-content/uploads/How-to-have-a-healthy-family-table.pdf
President’s Council on Fitness, Sports & Nutrition.
(n.d.). Retrieved September 30, 2016, from http://www.fitness.gov/be-active/why-is-it-important/
Screen time and children — How to guide your child. (2016,
August 6). Mayo Foundation for Medical Education and Research. Retrieved
September 30, 2016, from http://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952
Lappe, S. (2015). How to Tell if Your Child is Getting
Enough Sleep – Health Essentials from Cleveland Clinic. Retrieved September 30,
2016, from https://health.clevelandclinic.org/2015/09/how-to-tell-if-your-child-is-getting-enough-sleep/
Is Your Child Too Busy? (2014, September). The Nemours
Foundation. Retrieved September 30, 2016, from http://kidshealth.org/en/parents/child-too-busy.html#
