Fall Semester

Students at Sunrise Park Elementary participate in the Kids Heart Challenge

Students at Addison Mizner Elementary participate in the Kids Heart Challenge

5 healthy habits to help your student ace the fall semester

BY MOLLY HIETAPELTO YOUTH MARKET DIRECTOR, AMERICAN HEART ASSOCIATION PALM BEACH Study habits, good notetaking and homework can all help your student do well in school. But did you know that physical health can help them succeed, too?

Being active and eating nutritious foods help people of all ages think, feel and sleep better. Here are some ways to help your student “ace” their physical health so they can perform their best in school.

1. Get one hour of exercise a day! While children 3-to-5 years-old should also be physically active, kids ages six and up need at least 60 minutes a day of moderate physical activity. Some activity ideas include: playing an after-school sport, going for a family bike ride or brisk walk after dinner or playing in a pool.

2. Add more produce to meals and cut back

on added sugar and salt. Include at least one fruit or vegetable in every meal and beware of sneaky snacks packed with salt and sugar! Try a few of these healthy snacks to mix it up: nuts and seeds, zucchini circles, whole grain toast with peanut butter, low-fat yogurt, fruit and veggies smoothies or homemade banana nut bread.

3. Eat dinner together. Sharing a meal as a family has emotional, mental and physical benefits for everyone at the table. It’s also a great

way for kids to see you make healthy dinner choices, and for you to cheer them on as they try new foods. Studies have shown that kids who eat meals with their families are more motivated at school, have fewer emotional difficulties and get along better with others.

4. Set a bedtime alarm. It’s easy to watch one more episode of a show or scroll through Instagram for 10 more minutes. But kids need sleep to enhance learning, memory and wellbeing. The National Sleep Foundation recommends 10 to 13 hours for 3- to 5-year-olds, 9 to 11 hours for 6- to 13- year-olds, and 8 to 10 hours for teenagers. Set a consistent bedtime alarm somewhere the whole family can hear it for a cue to wind down, brush and floss and get 5. Get the whole family involved. Try replacing TV time with a family walk or game and remember that kids mimic what they see adults do. If they see you choosing healthy snacks, moving more and getting to bed early, they might just take your lead.

The American Heart Association is a relentless force for a world of longer, healthier lives. Through the Kids Heart Challenge, we work with kids to help them start lifelong habits of healthy eating and exercise. In Palm Beach County, 115 schools have already registered for the Kids Heart Challenge – contact me at Molly.Hietapelto@Heart.org to get your student’s school involved!