Back to School: Tips for keeping your kids healthy, fit this year
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By: Cooper Fitness Center
The lazy days of summer have come and gone. And as we all get settled into the routines and schedules that come with the school year, it is probably hard to imagine cramming one more thing onto your family's ever-growing list of to-dos and commitments. For kids, physical activity and play may even be squeezed out of their after-school routine.
The school year can also mean parents have less control over the foods their children eat. Children spend at least seven to eight of their waking hours at school with an abundance of unhealthy snack options taunting them throughout the day. We have a couple of tips to help you and your family stay on track amid all the challenges.
1. Make a plan to stay active.
It's true. If you write down your physical activity plan or schedule, you are more likely to stick with it. Buy a calendar and post it in a place where all family members will see it. The last Sunday of every month sit down as a family and come up with the next month's plan. Make sure each member of the family has some physical activity listed on the calendar most days of the week (four to six days for 60 minutes is recommended).
You don’t have to list what the activity is going to be each day; just make sure you have "Play Time" designated on the calendar for each member of the family. Calling it "play time" rather than "exercise or workout time" encourages kids (and parents too) to be creative about how they want to be physically active and often prompts a positive outlook on this designated time. "Play time" can include basketball practice, going for a family walk, riding a bike, swim lessons, playing a game of tag, etc. In addition to the health benefits, play time can also be a great time to catch up with each other and talk about the day's events.
IGNITE! your child’s desire to move.
Cooper Fitness Center's IGNITE! movement training and athletic development program is a fun and challenging "play time" activity. IGNITE! is for all youth ages 8-12—from young athletes looking to improve their performance to non-competitive youth who just want to stay active and have fun. The program is great during the sport season and off-season, and helps increase kids' confidence in future sport and athletic endeavors.
For information about upcoming IGNITE! sessions and other youth programs at Cooper Fitness Center, visit CooperYouth.com.
2. Pack what they want for lunch.
It can be hard to pack a healthy lunch every day and feel confident that it will end up in your child's tummy. Many parents share that their child doesn't like any of the healthy foods packed in their lunch. Or, parents say they pack a healthy lunch but their child either buys unhealthy options or just doesn't eat.
It can be hard as a parent in a world of picky eaters. One suggestion is for parents to make a list of 20-30 healthy foods (such as fun fruits and vegetables including starfruit, kiwi, sweet peppers, edamame, and raisins, as well as sandwich makings, nuts, cheese, yogurt, tofu, hummus, eggs, tuna, etc.). Once you have the list created ask each child to circle food items they know they like or think they might like to try. This gives your child the power to choose what he or she eats while you are guaranteeing that it is a healthy option. Treasure this list! It is now your grocery list.
For tasty yet healthy recipes your whole family will enjoy, visit the Health Tools section.
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