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Developing Healthy Habits as a Family |
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Written by Sally Schoessler
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Monday, 26 February 2007 |
As families, our lives tend to reflect what we value the most. Our values shape our everyday lives and what we choose to do with our time. We must make sure that the things we value are evidenced in what we are doing for and with our children. We need to look at how we spend our time and consider whether a few changes might make a big difference for our children.
Children should be taught the components of a healthy lifestyle, and the best place for them to learn healthy habits is at home. The family is the strongest presence in the life of a child, and the patterns and habits that a child practices on a regular basis become the foundation for the adult that he or she will "grow into." The lessons learned can be reinforced at school but will have greater strength when practiced daily at home.
America's children need to be encouraged to adopt more active lifestyles. Families can promote being active through family activities, as well as participation in sports. Along with physical activity, there are other important health-related priorities to instill in your child-and to reflect in your own life! Consider making the following actions part of your healthy lifestyle:
* The first and most important thing you can do is cut back TV, computer, and video game time. Limiting the amount of time a child spends in a sedentary activity provides more time for physical activity.
* Take a family walk or bike ride in the evening-it's good for everyone! You can set a destination of a local playground or follow a specific route. Point out landmarks and use the time to interact with your children. If you have a dog, he'll enjoy being included, too!
* There are family memberships at gyms and children's sports leagues, but there are also a myriad of ideas for physical activity that are low-cost or free. Play kickball in your yard, kick a soccer ball, in-line skate, or practice your golf swing. Take the time to engage in play with your children. It will be healthy for all of you, both physically and emotionally.
* Encourage your child to wear the appropriate protective equipment for the activity he or she is engaged in. Wearing a bike helmet should be a habit at all ages for each and every bicycle ride. Children who in-line skate or skateboard should wear a helmet, as well as elbow and knee pads.
* Make homework a priority. Talk to your child's teacher to be sure that your child is keeping up with classroom work. Provide a consistent, quiet time, away from background noise, to encourage quality work. Children need to learn that work has value and that when they are in school, they have to do their work. Help children find satisfaction in a job well done and they will translate that value to their adult lives.
* Plan a balanced, healthy dinner to eat together as a family at a scheduled time. Provide your children with fruits and vegetables, avoiding fast food and heavily fried foods. Talk to your children about what they are learning about nutrition in school, and re-inforce those lessons at home. Involve children in the preparation of meals; it builds responsibility and provides a time for warmth and communication.
* Have your child see your family's health-care provider regularly to make sure he or she is growing well, is fully immunized, and that any chronic or acute health issues are being treated. Parents should develop a partnership with their children's school nurses to provide for continuity in care between home and school. Your child's school nurse is a valuable resource for wellness issues, as well as for care for illnesses and injuries.
* Work with your child to help him or her maintain an appropriate weight for his or her height. Keeping your child's weight within normal limits can help maximize your child's lifelong health and prevent weight-related health problems.
* Make sure you and your children get enough sleep. With our busy lifestyles and high-energy days, this can be a real issue for families. Choose a reasonable bedtime that allows for nine to 12 hours of sleep each night for a school-age child. (Teenagers may need even more sleep than a young child!) Establish a regular bedtime routine that promotes relaxation and relief from the stress of the day. Start getting your children ready for bed before you want them to go to sleep. If they bathe in the evening, start with a relaxing bath. After they are in their pajamas, consider reading to them or with them for pleasure (another great habit to establish as a family). Make bedtime a warm and pleasant time-and take the time to really listen to your child, as many of his or her concerns from the day will be shared when he or she is tucked into bed. A lullaby or quiet music can promote a smooth transition from a busy day to a peaceful night of sleep.
Changing our routines and habits is not an easy thing to do. When trying to bring about a lifestyle change, choose one or two new habits at a time to build into your daily routine. Keep the new habit in place for several weeks to make it part of your lifestyle before adding another change. It may help to sit down as a family and map out what changes you would like to make. Prioritize them, and add one or two new things every month until your family meets its goals.
Our health is the cornerstone of our existence. Children who are healthy learn better, have more positive interactions, and experience greater chance for success in life. As parents, it is our job to provide our children with the basic knowledge and practices they need for the rest of their lives. When we as parents model a healthy lifestyle, the chances of our children adopting those values are greatly increased.
Sally Schoessler, RN, SNT, MSEd, is a school nurse teacher in the Rush-Henrietta (NY) Central School District. She has served on the boards of directors of the National Association of School Nurses and the New York State Association of School Nurses. She is a contributing author to The School Nurse's Source Book of Individualized Healthcare Plans, Volume 2, published by Sunrise River Press. |
