36 | Winter 2022
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.” If you and your child are healthy, you will have more energy, lower medical costs, improved moods, and live longer. 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 9 to 10 hours per night. Bad sleep habits will affect both your 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 and fall asleep easier. Some suggested bedtime routines include reading, a warm bath, drawing, listening to soothing music, or other calming activities. ENCOURAGE HEALTHY EATING According to the Centers for Disease Controls (CDC) childhood obesity has more than tripled since 1970. Childhood obesity has both short and long-term effects on a child’s physical, social, and emotional health. For this reason,
