Everyone loves the holidays but it is time to think about getting back into routine and making this next school year a healthy one for all the family.
Parents are their children’s most important teachers. If you want them to be healthy you must be their role model. And now is a great time for a fresh start.
Children on the whole pay more attention to what you do than what you say — if they see you trying to eat right and getting physically active, they’ll take notice of your efforts. You’ll send a message that good health is important.
Changes only work if all are happy and agreed. Children have a good sense of logic: If they see the benefits to them of change then they will be happy to change. Hopefully you will educate your child gradually into good habits that will lead to lifelong good health.
Have a family meeting: Discuss healthy habits with the family and any changes they would like to make, such as healthy meals, healthy snacks, healthy lunch boxes and ways to take exercise as a family. Decide that Friday is a family day when you spend time together doing things as a family.
Stop the early morning chaos: Mothers are busy people especially if working and it is not a mother’s job to do everything for everyone although this is what we like to do. It is a mother’s role to bring up her children to be organized and independent. To do this you will have to spend some time the night before for packing bags, preparing uniforms and getting lunch boxes organized to ensure there is sufficient time to eat breakfast. Independence makes children feel confident so help them to organize themselves by putting their timetable and a list of what they need for each day on a notice board by the door. Encourage them to get everything ready the night before so no one is rushing around looking for the lost book in the morning.
Start the day well: Everyone has a better day if the morning is organized and there is time for breakfast. Back to School Breakfast Studies have shown that children who eat a healthy breakfast are able to concentrate and perform better in school. Parents can act as healthy role models by eating breakfast with them. It is time consuming to make a different breakfast for everyone so make a list with daily breakfast that everyone will agree on.
Here are some healthy breakfast tips:
• Layer low-fat yoghurt with fruit and top with muesli
• Whole-grain sugar free cereals, with milk. Top with fresh fruit.
• Whole grain toast with honey or mashed banana.
• Boiled egg and toast.
• Have a special family breakfast on Fridays featuring smoothies, pancakes, waffles or croissants as a treat for eating healthy on weekdays.
Exercise and activity: Try to encourage your child to do something active each day, such as a hobby, play a game or be involved in sport. Every child should learn to swim well and have good ball control skills.
To increase your child’s level of activity, try to:
• Discuss a limit on the amount of time spent watching television or computer.
• Do something active together.
• Always be supportive and watch your child play sports.
• Encourage daily activity, such as using the stairs if you live in an apartment.
Keep things positive: Kid’s don’t like to hear what they can’t do, tell them what they can do instead. Keep it fun and positive. Everyone likes to be praised for a job well done. Celebrate successes and help children and teens develop a good self-image. I wish you a happy school year!
Ask Alva
I am an office worker and spend the day at my desk and find I get very stiff. How much exercise should I do per day?
— Patrick
An office worker should aim for 30 minutes exercise every day. If you could stop at a gym every day on the way home from work that would be great for your health but exercise does not have to be all in one go. You could exercise for ten minutes every morning before you shower. Try to use the stairs at work for 2 floors every day. Try to fit in an evening walk to regulate your heartbeat. Every little bit helps improve your health; you do not have to run a marathon to stay fit. E-mail me at [email protected] for a copy of my mini-morning workout and at [email protected] for a copy of my desk exercise that you can do to stop the desk bound aches and pains.
—Alva
A healthy new school year
