How to lead children to a healthy lifestyle? Education for health

Children are our future. We care for them and protect them as best we can. We try to raise them to be healthy and confident individuals. But the way to achieve this may not be easy. Many statistics show that there are more and more obese or sick children.

In today's hectic times, many parents don't even notice how their children are growing up. The world is full of computers, mobile phones or tablets. Instead of long walks, we take cars or buses. Healthy outdoor exercise is replaced by time spent at home in front of the TV screen.

Children's unhealthy diets and lack of exercise create an ideal pathway to obesity and chronic physical and mental illness in adulthood.

You may also be interested in the article.

Let's get kids healthy

Lack of exercise contributes to obesity, musculoskeletal disorders as well as psychological disorders. The balance between the energy received in food and the energy given off in the form of exercise is important.

If you can get your child to enjoy exercise at an early age, you don't have to worry about driving him away from the computer as he gets older. Movement and sport will become a passion for him.

Start slowly, in the form of fun. You can't expect a one-year-old child to be active in any sport. At first, it's all about active movement. Through various games, walks or just frolicking, you build a positive relationship with active fun. Spending time together with the family will also bring a lot of fun and benefits.

Take your child to different sporting events. See how he/she shows interest in a particular sport. If possible, do not prevent him/her from choosing or try to force your favourite sport on him/her. Try to encourage him/her to take his/her own initiative.

The benefits of sport for children

Through sport, a child learns to be disciplined. He learns that if he wants to succeed, he must accept certain rules and responsibilities. He develops a sense of competition and rivalry. A healthy sense of determination will only benefit him at an older age.

He'll learn to handle failure. Even as an adult, things won't always be as he wants them to be. He'll be able to handle life's setbacks more easily.

He'll spend his free time with peers who have similar goals. He simply won't have the time or inclination for friends who might tempt him down the so-called wrong path.

When and which sport to choose?

Preschool children have the most room for movement. This is the period that is ideal for creating the right background for sport. Young preschoolers should be encouraged to take an interest in physical activity. A non-violent approach is important. Commands and prohibitions will not achieve anything. Running, cycling or ball games are ideal.

Schoolchildren still need to be given plenty of time to exercise. Time spent at school behind desks should be equal to time spent in sporting activity. Team games or sports aimed at coordinating movements are recommended.

As puberty approaches, more muscle mass is gradually built up. However, the strength and resistance of tendons and ligaments do not change. Therefore, care should be taken during this period to ensure correct posture or injuries. Sports to develop fitness, endurance and body shaping, such as swimming, are ideal.

To make healthy food a friend, not an enemy, to the child

Getting children to realise the importance of healthy eating is challenging, perhaps even impossible. What matters to children is that they enjoy their food.

The key is for parents to set an example. Children are very perceptive and see their parents as role models. If you show them the rules of healthy eating in a playful and non-violent way, they will automatically adopt them. This means that they do not have to radically change their diet or give up habits they have developed over the years.

Don't be disappointed if your child refuses a certain type of fruit or vegetable. Young children need to taste certain foods several times to get a taste for them.

If your child refuses a fruit or vegetable, try cutting it up in a bowl. For example, make happy faces on the plate. Maybe he or she will like carrot hair or a pear nose. There is no limit to your imagination. Don't forget to prepare a plate for each family member. See what ideas your child comes up with.

Play a game: Blindfold the children and give them different pieces of fruit and vegetables to taste. Their task is to say what kind it is. The winner will of course receive a prize.

A cheerful colour on a plate of vegetables or a glass of plain water decorated with a straw, mint and a slice of lemon can go some way. A bottle of water can be decorated with a bow and a few drops of lemon.

Don't forget to involve your children in preparing food together. It may look like an atomic attack in the kitchen, but it will help your child develop a positive attitude towards healthy food and food preparation.

Prepare a portion of healthy food for each member of the family. After all, why should your son eat the green stuff if Dad doesn't even have it on his plate?

Following some guidelines can help you on your way to a healthy diet:

• don't eat what you don't want your child to eat
• never force your child to eat something
• don't use food or food as a punishment or reward
• instead of chips or popcorn, put a bowl of fruit or nuts on the table in front of the TV
• Involve your children in the preparation of food, giving food funny names or improving recipes together
• while cooking, talk about the ingredients or perhaps the vitamins they contain
• put smaller portions on the plate

Read also the article: Obesity in children and young people, what to do about it?

Children and drinking

A sufficient drinking regime ensures the supply of nutrients and oxygen to all cells. It improves the function of the kidneys, which are indispensable for the elimination of harmful substances.

In an adult, up to 3,300 ml of fluid is excreted per day. In children, of course, this is less. It depends on age, weight or physical exertion and the temperature of the environment. These fluids must be replenished.

The symptoms of dehydration are well known. However, what is less often talked about is the consequence of a long-term lack of fluid. According to some studies, many diseases of civilisation are caused by poor lifestyle and insufficient fluid intake.

Thirst as a symptom is a late signal of water deficiency. Offer drinks to children throughout the day, especially on hot days and with increased exertion.

The most common signs of fluid deficiency are:

• Dark urine
• hard stools
• dry skin
• dry tongue and mouth
• Fatigue
• inattention

The most suitable liquid is plain water. Carbonated spring drinks are recommended depending on their composition. Vegetable and fruit juices are also suitable drinks. However, they must be diluted with water. One hundred per cent drinks should be avoided. As for herbs, it is recommended to make weak teas from them.

Milk does not count towards fluid intake. It is more of a food.

Beware of fruit juices. Although they are a source of vitamins and minerals, in large quantities they crowd out important pure water from the diet. They are often even associated with obesity.

Drinks to avoid or rarely drink include various sodas, cola drinks and flavoured mineral water. 300 ml of some popular cola drinks contain about 9 sugar cubes.

Approximate fluid requirements by age in the table below

You may also be interested in the articles:

• Dehydration in children can be dangerous
• What are the most common symptoms of dehydration

How to explain to children the relationship between lifestyle and health or disease

Children between the ages of 3 and 5 are the most emotionally developing. This period of exploration has a great impact on a child's future. It is therefore the ideal time to instill in a child the basics of a healthy lifestyle.

Children learn through play. If you want to achieve anything with children, it's best to do it in a playful way. Don't forget, parents are role models.

It is important for children to understand that there are two essential things that are the basis of a healthy lifestyle. It is sufficient exercise and a healthy diet.

If sport or physical activity is regular and sufficiently intense, it will show more positive effects on the human body. It is good if children already know the effects of exercise on health at a young age. Explaining this to them may not be easy.

Here are some tips on how to present some of the information so that our little ones can understand it

Physical activity for children is essential for their healthy development. Time with the family, good mood and the excitement of exercise are ideal. We offer some games and tips for outdoor, movement-related fun.

Treasure hunt

At home, prepare pictures of different objects or berries. With the children, go out for a walk and make it more varied with a treasure hunt that you arrange beforehand. Whoever finds all the objects has the treasure complete and wins.

Jump in the bag

A classic to liven up any kids' party. You'll keep the kids entertained and healthy.

Hitting balls into containers

A variety of balls and containers or buckets will do the trick. Children will practice their body coordination and concentration. Games where children hit a target can be just as fun. Imagination is not limited here either. Water-filled balloons with which to hit a predetermined target are sure to keep the fun going.

Fishing

Cut out fish, starfish or sea treasure from paper. Tape a magnet to them. Neodymium magnets are best. Then make a simple fishing rod with another magnet and the fishing can begin.

I'm sure you can also think of many children's activities. Maybe you just need to think back to your childhood. It's important that children discover the joy of movement. Then they will seek out an active life themselves.