HOW DO I BECOME FIT KID
There’s a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit. Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you’re fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends. Some steps only parents can take – such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health. Here are five rules to live by, if you’re a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream. Getting fit doesn’t have to be hard work. It can be great fun and one of the best parts is, the fitter you get, the more you enjoy life. The steps involve becoming a fit Kid.
Eat a variety of foods, especially fruits and vegetables 8You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you’re more likely to get the nutrients your body needs. Taste new foods and old ones you haven’t tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for five servings of fruits and vegetables a day – two fruits and three vegetables. Here’s one combination that might work for you:
Drink lots of water 7 Aim for at least 8 glasses of water and stay away from sodas and drinks with lots of sugar. Have a balanced diet with fruits and vegetables, and lean meat (fish, chicken breast) or nuts if you’re vegetarian. Don’t skip meals as your body actually stores fat when you miss meals. This means your metabolism (which burns fat) slows down and instead stores fat so the body can continue working.
Start exercising 6There are so many ways to exercise such as playing Wii Fit, running around with your friends, riding your bike , kicking a ball, shooting hoops, skipping, dancing, martial arts, playing a sport and swimming are a few fun activities which will help your fitness. Find something your really enjoy and stick with it.
Eat in moderation
If you eat slowly, the brain has more time to know you are full. Keep a record of food eaten, including snacks. This can help you to keep track of what you’re eating.
Get 8-10 hours of sleep Believe it or not, the sleep you get at night actually helps you get thinner. It helps rest your metabolism, and prepare it for fat burning the next day.
Don’t sit around all day When you notice yourself sitting down, doing nothing, get up and do something active. Even the smallest things help!Go run around and ride your bike daily. It’s fun to kick a ball around, And even that helps you burn calories! Cut down on anything that has you sitting/being lazy for more than 30 minutes at a time.
Listen to your body What does it feel like to be full? When you’re eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice when they need to stop eating. Eating too much can make you feel uncomfortable, and over a period of time, it can lead to unhealthy weight gain.
Limit screen time What’s screen time? It’s the amount of time you spend watching TV, DVDs, and videos, playing handheld computer games, and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school work.
Be activeOne job you have as a kid – and it’s a fun one – is that you get to figure out which activities you like best. Not everyone loves cricket or football. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it’s time to stop watching TV or playing computer games! Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you’re a fit kid, why shouldn’t you have a fit mom and a fit dad?
What Are proteins? http://kidshealth.org/kid/stay_healthy/food/protein.html
What are fats? http://kidshealth.org/kid/stay_healthy/food/fat.html
What are carbohydrates? http://kidshealth.org/kid/stay_healthy/food/carb.html
What are calories? http://kidshealth.org/kid/stay_healthy/food/calorie.html
Motivating Kids to Get Fit
With childhood obesity increasing at staggering rates, parents and caregivers must play an active role in protecting children’s health. Eating healthy foods is a key factor in maintaining their overall well-being. But, this has to be balanced with regular physical activity.
Children who are physically active on a regular basis will reap enormous benefits. Studies have shown that they:
- Are less likely to become overweight
- Have a decreased risk of developing type 2 diabetes
- Have reduced blood cholesterol levels and lower blood pressure
- Have higher self-esteem and reduced incidences of depression and anxiety
- Are more likely to build strong bones and muscles
- Are more attentive in school
Now that we know why children need to be active, it’s time to get them up and moving. Here’s how:
- Focus on fun. You don’t have to call it “exercise,” just consider it an activity. Find out which ones your child likes and encourage those.
- Limit TV and computer time. The American Academy of Pediatrics recommends no more than “two hours of daily media exposure” for children ages two and older. When they are watching or clicking, make sure they take breaks and move around.
- Schedule play dates. The key word here is “play.” Have your child get together with a friend and play a game of tag, race down the block or kick a ball around.
- Get fit as a family. Create some funny dance moves. Put up a net and shoot hoops. You could also visit a zoo, play miniature golf or enjoy other activities where a lot of ground is covered on foot.
- Choose fitness-oriented gifts. For your child’s next birthday, consider giving him or her a jump-rope, mini-trampoline, hula-hoop — something that will encourage movement.
- Clean up. Chores don’t have to be a bore. Sing a silly song with your child as you both wipe tables and counters. See how long both of you can hold a funny face while folding and putting away clothes. Older kids can help wash the car. On a hot day, this can turn into water play.
- Skip the mall. Go to the playground. Sure, most malls have kids’ play areas. But, when the weather is nice, enjoy a local park or playground instead. Fresh air always does a body good; especially a little one.
- Be a model of fitness. It’s much easier to motivate kids to be active, if you lead an active lifestyle. Whether you follow a structured fitness program or are lucky to get in some morning stretches, let them see you moving. It will likely inspire them to do the same.
- Encourage walking or biking whenever feasible. This is easy to accomplish if you live near stores, libraries or other places you visit regularly. If you live in a remote area, establish a safe route to tour on bike or on foot with your child.
- Be a fitness advocate at your child’s school. Do you know how much physical activity your child gets at school? Now’s the time to find out. If you don’t like the answer, gather support from other parents to enforce positive changes.