Kids Exercises

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Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise has many benefits for children. It can help them

• Feel less stressed
• Feel better about themselves
• Feel more ready to learn in school
• Keep a healthy weight
• Build and keep healthy bones, muscles and joints
• Sleep better at night

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As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling and yoga are some other ways for kids to get exercise.

How Can I Help My Child Be More Physically Active?

Being physically active has many health benefits no matter what age you are. It’s especially important to help kids develop and grow into healthy adults. The American Heart Association recommends that kids and teens (ages 6-17) get at least 60 minutes of moderate to vigorous physical activity every day.

In today’s digital world, it can be hard to get your kids to put down the devices and do something active. But with a little effort, we can help them learn healthy habits now and find activities they can love for a lifetime.

Why is it important for kids to be active?

Just like in adults, increased physical activity is associated with an increased life expectancy and decreased risk of many diseases and health problems. In other words, a longer and healthier life! There are also some benefits that may appeal to kids’ competitive nature and desire to do their best.

Active kids are more likely to have:

• a healthy weight
• stronger, healthier bones and muscles
• better heart and brain health
• improved brain function, including memory, attention and problem-solving
• better school attendance and academic performance, especially in math, reading and writing 
•  lower long-term risk of cardiovascular diseases, diabetes and some kinds of cancer
• less stress and fewer symptoms of anxiety and depression
• less inappropriate and distracting classroom behavior
• improved mental health and psychological well-being, including confidence and self-esteem 

How do I encourage my child to be active?

Children are naturally active. As they grow into adolescents, they tend to become less active. This is especially true for girls, who may need even more support and encouragement to stay active. Don’t be surprised or disappointed if your kids’ interests shift or they lose interest in activities they used to love. Help them find other activities they can enjoy instead of becoming inactive.

Here are some tips that may help:

• Be a role model for an active lifestyle. Start moving more yourself and find ways to be active together as a family.
  
  
• Physical activity should be fun for children and adolescents. Encourage kids to keep trying activities to discover the ones they like and will stick with. Don’t use physical activity as a punishment.
  
  
• Reduce or limit sedentary screen time, including watching television, playing video games and using a digital device. Don’t use the TV or a device as a babysitter.
  
  
• Provide kids with opportunities to be active. Give them active toys and games, like bikes, skateboards, roller skates, scooters, jump ropes, balls and sports equipment.
  
  
• Support their participation in sports, dance and other active recreation like swimming, biking and running. Get familiar with community facilities near you, like pools, recreation centres, bike paths and parks.
  
  
• When safe, let them walk or bike places instead of always driving them in the car. For example, you could walk or bike to school or the bus stop together.
  
  
• If your child is very inactive now, start slowly. Increase the amount and intensity of activity gradually each week or so. This may help them avoid discomfort or injury and adjust to a more active lifestyle without becoming discouraged.
  
  
• Praise, rewards and encouragement help kids to stay active.

What if my child is uncoordinated, disabled or overweight?

All children, even differently-abled ones, need to be physically active. Activity may be particularly helpful for the physical and psychological well-being of children with a disability or weight problem. Support them in being as active as possible. Avoid comparing them to other children or shaming them if they’re not able to do as much. Celebrate their achievements and successes. Above all, keep it safe, and keep it fun!

Healthy Lifestyle for Older Adults

Men and women are living longer, enjoying energetic and active lifestyles well into their 80s and 90s. Study after study confirms eating well and being active can make a dramatic difference in the quality of life for older adults.

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You are never too old to enjoy the benefits of improved nutrition and fitness. With nutrient-rich foods and activities with friends, you can feel an immediate difference in your energy levels and enjoyment of life. In fact, as we get older, our food and activity choices become even more important to our health.

Focus on Nutrient Density

As adults age, they need fewer total calories, but higher amounts of some nutrients, especially calcium and vitamin D. In terms of nutrition, you need to focus on quality not quantity. For both optimal physical and mental health, older adults truly need to make every calorie count. For a healthy eating plan, choose a variety of foods from all of the MyPlate food groups regularly.

Retired people on limited incomes may have trouble buying enough nutrient-rich foods to meet all their nutritional needs. If this is a problem for you or someone you love, explore the options for senior meal sites, Meals on Wheels or supplemental nutrition assistance programs in your community.

The golden years definitely are not the time for extreme diets or drastic weight loss. Your goal should be to eat better while staying within your calorie needs. Fad diets frequently eliminate entire food groups, which can lead to serious nutrient gaps. Rapid weight loss often leads to a loss of lean body mass, exactly the opposite of what older people need for good health.

Aim for a stable weight as you get older. If you want to lose a few pounds, talk to your healthcare provider or a registered dietitian nutritionist about the best plan for you. The right balance of foods and activities can help you maintain strong muscles and bones.

Enjoy the Power of Protein

People of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection and recover from an accident or surgery. Chewing protein foods such as meat also can be a problem for some older adults. Here are a few tasty tips to pump up your protein intake, without upsetting your food budget or energy balance.

• Enjoy More Beans. Add canned beans to salads, soups, rice dishes and casseroles.
• Make Your Crackers Count. Spread peanut butter on whole-grain crackers and eat them as snacks or alongside soup, chili or salad.
• Pump Up Your Eggs. Mix grated, low-fat cheese or extra whites into scrambled eggs.
• Cook with Milk. Use fat-free or low-fat milk rather than water to make soup or oatmeal.
• Use Dry Milk Powder. Mix a spoonful of dry milk into fluid milk, cream soups and mashed potatoes.

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