40 | Spring 2021
F I T FA M I L I E S
Seven Ways to Promote Your Child’s Healthy Lifestyle CHERYL MAGUIRE
contributing writer
It’s important to keep your kids as healthy as possible to prevent getting sick. A child’s health encompasses physical, mental, and social well-being. My grandfather used to say, “If you have your health you have everything.” Here are some ways to promote healthy habits within your child: CREATE A BEDTIME ROUTINE AND REGULAR BEDTIME Sleep helps your brain function properly which improves learning. Studies show sleep deficiency increases the risk of obesity, heart
disease, stroke, and diabetes. Receiving the proper amount of sleep promotes appropriate growth and development, improves social interactions, and increases immunity against diseases. The National Heart, Lung, and Blood Institute (NIH) recommends school-age children and teens should sleep for 9-10 hours per night. Bad sleep habits affect both physical and emotional health. One way to ensure your child is getting enough sleep is to create a scheduled bedtime based on when
they need to wake up in the morning. If you maintain the same bedtime every night, it will be easier to fall asleep and create a healthy habit. Another way to help your child receive the proper amount of sleep is to have a bedtime routine a half-hour before the expected sleep time. This routine will help your child relax which would then lead to falling asleep easier. Some suggested bedtime routines are reading, a warm bath, drawing, listening to soothing music, or other calming activities.
