Children’s health tips: Pulling children away from junk food and excessive screen time can feel challenging. However, involving them in cooking nutritious meals, making healthy habits fun, and including play while teaching the importance of regular sleep and physical activity can make a world of difference. Here are small, interactive steps that can help make lasting positive changes in their lifestyle.
The effects of a sedentary lifestyle in children go unnoticed in the beginning. However, the symptoms slowly start to show. Drooping shoulders as they stare non-stop at screens, feeling breathless even after a short run, or frequent complaints of feeling tired after little activity, are all signs of poor lifestyle that will eventually trigger a spate health complications.
If not addressed, these habits can lead to long-term issues like obesity, weak muscles, and anxiety and depression issues, says Dr Dhiren Gupta, Pediatric Pulmonology and Allergy Specialist, Sir Ganga Ram hospital, Delhi. “This lack of physical activity among children today is deeply concerning and a major contributor to lifestyle-related illnesses. It is important for parents to inculcate simple, consistent habits in their children, which can make a positive difference to their health,” he says.
Dr Gupta suggests some effective strategies and lifestyle changes to keep kids healthy:
- Prioritise nutrient-rich foods: Replace junk snacks with colourful, nutrient-rich options like apple slices with peanut butter, trail mixes with nuts and dried fruits, or vegetable sticks with hummus. You can also involve kids in meal prep to make them excited about trying new healthy recipes.
- Stay hydrated: Teach your kids the habit of carrying a water bottle everywhere. Infuse water with fruits like strawberries or mint to make it more appealing. For younger kids, turn hydration into a fun game, like tracking daily water intake with stickers or charts.
- Limit screen time: Maintain “screen-free zones” at home, such as the dining table or bedrooms. Schedule daily tech-free hours where the entire family engages in board games, storytelling, or outdoor activities. For older kids, introduce apps that limit screen time and reward them for staying offline.
- Encourage physical activities: Enroll your child in extracurricular activities they show interest in, like football, swimming, or yoga. Alternatively, schedule family hikes or weekend cycling trips to keep everyone moving and spending quality time together.
- Take a break: Implement short movement routines, like dancing to a favourite song, during study sessions or screen time. Set alarms or use apps that remind kids to stretch, jump, or walk around every 30 minutes.
- Relax, recharge, rejuvenate: Create a calming corner at home with books, a yoga mat, and soft cushions where kids can unwind after a long day. Sit with your kids, talk about their day or practice meditation.
- Improve bedtime routine: Good sleep is important for good health. Develop a bedtime ritual that includes reading a book, listening to soothing music, or dimming lights an hour before sleep. Avoid sugary snacks or electronic devices before bedtime to help kids wind down naturally.
- Show, not tell: Make healthy choices visible: exercise regularly, eat balanced meals, and demonstrate mindfulness. Kids naturally mimic adults, so practicing what you preach can create a powerful impact. For instance, let them see you choosing a banana over chips or going for a walk instead of watching TV.
- Health and play: Turn health into playtime. Host a family cooking competition with a focus on nutritious ingredients or start a small vegetable garden that kids can help nurture. Watching the plants grow and harvesting their produce can be a rewarding experience.
