According to the American Heart Association, it is recommended that children should maintain an active lifestyle throughout the day. Kids aged six and above should aim for at least an hour of moderate to vigorous daily activity. This helps them maintain a healthy weight and contributes to the well-being of their hearts, brains, and overall bodies[1]. Adults should engage in 150 minutes of physical activity per week.
Family Health and Fitness Day is celebrated to spread awareness about the advantages of physical fitness and promote healthy eating habits. It encourages families to engage in physical activity and embrace healthy lifestyle activities while cherishing quality time together and participating in their favorite physical activities and sports.
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There are numerous ways to integrate physical activity into your family’s daily routine, which include the following:
1. Prioritize Regular Exercise: Make room for family playtime in your schedule. Encourage the whole family to engage in regular physical activity. Make it a fun and inclusive experience by scheduling family walks, bike rides, or dance parties. Immerse yourself in the beauty of the outdoors! Allocate a dedicated time each day to engage in an outdoor activity with your children to savor the fresh air and natural surroundings. Offer children toys that actively encourage physical activity, such as balls, kites, skateboards, and jump ropes.
2. Plan Nutritious Meals Together: Involve the entire family in meal planning and preparation. Discuss the importance of balanced meals that include whole grains, fruits, vegetables, lean proteins, and healthy fats. Encourage trying new recipes and incorporating various foods to ensure a well-rounded diet.
3. Set Screen Time Limits: Limit the time spent in front of screens, including TV, computers, tablets, and smartphones. Establish screen-free zones and dedicate specific times for family interactions and bonding. Exercise moderation in screen time, limiting children to one to two hours daily. Establish clear boundaries, and keep televisions and electronic devices out of your child’s bedroom.
4. Get Sufficient Sleep: Emphasize the significance of a good night’s sleep for the family’s overall health. Establish consistent bedtimes for children and adults and create a bedtime routine that promotes relaxation, such as reading books or listening to calming music.
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5. Create a Supportive Environment: Foster a supportive environment at home that promotes healthy habits. Keep healthy snacks readily available, create a designated space for physical activity, and encourage open communication about health and fitness goals.
6. Celebrate Achievements: Celebrate milestones and achievements related to health and fitness as a family. Whether completing a challenging hike, reaching a fitness goal, or trying a new vegetable, recognize and reward efforts to maintain motivation and encourage continued engagement.
7. Focus on Consistency, Not Perfection: Remind the family that healthy habits are about long-term consistency rather than perfection. Encourage everyone to adopt a positive mindset and embrace small, sustainable changes over time, aiming for progress rather than immediate results.
Parents play a vital role in modeling healthy behaviors for their children. Parental rules and restrictions strongly influence after-school physical activity, while the family social environment plays a more significant role in physical activity during the weekend[2]. Lead by example! Be a positive role model by exercising regularly, making nutritious food choices, and demonstrating self-care practices. Incorporating these practices into your family’s routine prioritizes physical activity and creates meaningful bonding experiences for a healthy and active lifestyle.
(The article is written by Dr.Subita Alagh, Senior Executive, and reviewed by Monalisa Deka, Senior Health Content Editor)
References
1. Baran J, Weres A, Wyszyńska J, Pitucha G, Czenczek-Lewandowska E, Rusek W, Leszczak J, Mazur A. 60 Minutes Per Day in Moderate to Vigorous Physical Activity as a Natural Health Protector in Young Population. Int J Environ Res Public Health. 2020 Nov 30;17(23):8918. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7729608/
2. McMinn AM, Griffin SJ, Jones AP, van Sluijs EM. Family and home influences on children’s after-school and weekend physical activity. Eur J Public Health. 2013 Oct;23(5):805-10. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784797/