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!

Vegiterian Children's Needs Supplement? Know the facts ..

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Vitamins and minerals are important for healthy growth and development in children. Children who eat a well-balanced diet usually do not need a vitamin or mineral supplement. However, some children are at risk for deficiencies and may need a supplement.

When to Supplement

Children who follow vegetarian or vegan diets may need to supplement with vitamin B12 since it's only found in animal-based foods. Children who have celiac disease are at a higher risk for nutritional deficiencies and may need supplements. Additionally, children who have a poor appetite, drink a lot of sugar-sweetened beverages, take certain medications or have chronic medical conditions that interfere with intake may need a supplement.

Important Considerations

Parents should strive for a well-rounded diet to ensure their child meets the daily recommended vitamin and mineral intakes. A balanced diet includes dairy or dairy alternatives, fruits and vegetables, whole grains and protein foods such as poultry, fish, eggs, nuts and legumes including beans and lentils. While all vitamins and minerals are important for growth and development, some are especially critical for children.

According to the American Academy of Paediatrics, most children do not get enough iron and calcium from their diets. Iron is found in beef, pork, turkey, beans and spinach. Iron helps build muscle and is needed to produce red blood cells. Signs of low iron levels include a lack of energy, nervousness and increased infections. Calcium is needed to grow healthy bones. It is found in milk, sardines and fortified plant-based beverages and juices, with smaller amounts in broccoli and spinach. A lack of calcium can lead to poor growth and osteoporosis later in life.

Other vitamins of concern are vitamin D, vitamin A and the B vitamins. Vitamin D controls the absorption of calcium and aids in the development of bones and teeth. Vitamin D is produced in the body after sunlight exposure and found in some foods, including fortified dairy and dairy alternatives, egg yolks and fish oils. Children who consume less than 32 ounces of vitamin D-fortified milk or dairy alternatives daily may need a supplement to meet recommended amounts. Excessive intake is not beneficial and drinking more than 32 ounces of milk can cause low iron in the body. B vitamins help with metabolism and energy and are found in animal products such as meat, eggs and dairy, as well as nuts, beans and soybeans. Vitamin A is important for normal growth and promotes healthy skin and eyes, immunity, and tissue and bone repair. Good sources include yellow and orange vegetables, milk, cheese and eggs.

Seek Advice First

Discuss supplements with your child's health care provider before giving them to your child. Taking large amounts of vitamins that exceed the recommended daily amount can be toxic and lead to symptoms such as nausea, headaches or diarrhoea. Always store supplements out of reach from children. Thousands of children are taken to the emergency room each year after taking a vitamin or mineral while unsupervised. Supplement bottles are not required to have child-proof lids. In addition, supplement ingredients are not as closely monitored as prescription drugs by the Food and Drug Administration, so always practice caution when supplements are in the home with small children.

While there are circumstances when supplements may be needed, getting vitamins and minerals through food and drink should be the goal for growing children. If you feel your child may need a supplement, consult their health care provider.

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