As School Year Starts, Refresh Healthy Habits
September is Childhood Obesity Awareness Month, and as children and families start their new school-year routines, it's a perfect time to reflect and refresh your family's healthy habits. As families settle into new school-year routines this month, the YMCA of Lincoln is offering tips to help Lincoln families incorporate healthy eating and physical activity into their lives.
Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family chooses a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Keep full water bottles available in the care and back packs.
Play Every Day/Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and bodies moving.
Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation, and clean up. In addition, adults should take a break from electronics and spend one-on-one time each day with their kids, enjoying one another's company.
Reduce Recreational Screen Time: Time spent in front of a television, computer, tablet, cell phone, or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e. turn off screens during meals, charge electronics in the kitchen overnight, go for a walk after a meal, set a times to remind you to power down the screen).
Sleep Well: Kids and adults ned to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night and adults need seven to eight hours.