Yes children! It is unconventional to consider children when it comes to a healthy lifestyle. Many would naturally focus on adults and not just adults; the age of the adults in question must begin from ’40.’ The question is, ‘Why is it that when it comes to lifestyle, society neglects children and tend to talk about adults?’ Could it be because there is a false belief that children are naturally healthy? Perhaps so! Many would even tell you that children exercise naturally because they always jump up and down. Is that really true? If this is true, is it only exercise that is needed to make a child healthy? If children are naturally healthy, then we are not supposed to have a children’s ward in hospitals, neither any Paediatrician or people going into that field of study.
Having proven that it is also important to consider children and the healthy lifestyles that they need to adopt or rather that their parents need to adopt for them or guide them to adopt, so they can have a more healthy and enjoyable childhood, we will now begin and see if there is a wide gap of difference or so much disparity in the expected healthy lifestyles of children compared to those of adults that some of us already know. Come along!
If you have three important keys to your apartment in a key holder, many will say, ‘you have a bunch of keys,’ isn’t it? Ironically, we will be focusing on *’Three (3) Key Areas’ of Lifestyles for Our Children.*
i. Balanced nutrition
ii. Regular physical activity and
iii. Consistent routines.
With these keys in a bunch, it’s time to unlock great treasures. Shall we!
THE FIRST KEY
Nutrition as a Key
– Making Fruits/Vegetables a Priority:
The aim is to have 5 servings daily (fresh, frozen, or canned.) You can use fun approaches like rainbow shopping lists. Ask your children how many colours make up a rainbow, you can draw a list of fruits and vegetables of each colour and go shopping accordingly. That way, learning has taken place, and healthy nutrients for the body becomes a done deal.
– Draw a Limit on unhealthy choices: This will take a ‘fight.’ ‘A fight of love’ you may want to call it. Educate them, watch video clips that illustrate the danger of sugary drinks, fast food and refined grains. This will go a long way to help curb their cravings. Offer low-fat dairy and whole grains meals instead.
Help by Modeling Healthy Eating: Get your children involved in meal preparation and always praise healthy nutritious choices.
Physical Activity
– Keep them Moving: Ensure: at least one hour of activities daily (e.g., tag, biking, hide and seek, etc.)
– Make it fun: Pair exercise with games or family outings.
KEY NUMBER TWO
Routines & Habits
Routines are things that you do not escape doing on a daily basis. Through routines, habits are also formed.
– Sleep: Ensure your children have 9 hours of night sleep to support body metabolism and their mood.
– Screen time: Limit to <2 hours/day or better still to weekends or just one day per week, except during holidays where that could change. Your choice here depends on what you consider ideal. Just ensure that your ideal limits do not hamper studies and sleep.
KEY NUMBER THREE
– Consistency: Establish predictable meal times and activity schedules to reduce stress.
– Role Modeling: Parents should lead by example in eating habits and activities. This will help encourage your children to do the same. Not necessarily a giant leap but rather small, incremental changes (e.g., replacing snacks with fruits, etc.) that will cumulatively result in great achievements and foster healthy lifestyle.
Now, which one of the above do you think will be hard to accomplish? Put on your thinking cap please; could it be what I’m thinking? Yes! You got it – The Screen! The screen here refers to Play stations, Phones, Tablets, Television, Computers or Laptops and the likes.
Let’s quickly consider strategies to minimize resistance:
1. Set Clear Limits & Involve Kids
– Track usage first: Use built-in tools (e.g., Screen Time on iOS) or apps like Mobicip to establish baseline data. Especially when you will not be home or near them most of the time.
– Collaborate on rules: Let children help set limits or choose screen-free zones (e.g., bedrooms, dining tables, etc.)
2. Create Screen-Free Zones/Times
– Designate device-free areas & select stipulated times when they must stay off screen: Ban phones in bathrooms, bedrooms, or during meals.
– Schedule screen-free hours: Use alarms or parental controls to enforce downtime (say 1 hour before bed.)
3. Use Positive Reinforcement
– Rewarding compliance: Offer non-screen incentives (e.g., outdoor playtime) for adhering to limits. This will help ensure others comply, thus making compliance a routine.
– Model behavior: Demonstrate healthy habits yourself to reduce push back. Don’t say to the children, “I’m an adult, I can do it.” If at all, explain where or when it is compulsory for you to use them in order to complete office work (where applicable.)
4. Gradual Reduction:
– Phase out screens: Is this possible? Yes, it is, it is done gradually rather than suddenly. Replace screen time with activities like reading, crafts, or chores. You may find out they’ll love it.
– Avoid abrupt changes: Adjust limits incrementally to ease non-resistant transitions.
5. Leverage Technology
– Parental controls: Block apps or lock devices after time limits that you have already set.
– Turn off Wi-Fi: Disable internet access during non-screen hours.
6. Be Free to Communicate Openly
– Explain benefits: Discuss how limits support sleep, focus, and physical health.
– Address resistance: Use collaborative problem-solving methods (e.g., Hold casual meetings where you can consider: ‘What activity could we do instead?’)
By combining transparency, gradual adjustments, and shared responsibility, children are more likely to accept limits without resistance or conflict.
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