One of the best professional experiences I had was facilitating a Health Coach Clinic for children and their parents and/or caregivers. Unfortunately, it ended abruptly due to the pandemic, but the time we had together was so worthwhile.
This is such an important topic to discuss, and there is a lot we can do to have a positive impact on a child’s health and weight. Obesity can cause other conditions like high blood pressure, high cholesterol, type 2 diabetes, breathing problems such as asthma and sleep apnea, and joint problems.
According to the latest CDC information, there are around 14.7 million children who are affected by obesity it the US. That is almost 20% of the population from ages 2-19.
We face the challenge of sedentary behaviors, whether sitting on devices or watching TV, along with choosing fast food and other quick, less healthy options. In addition to nutrition and activity, there is also the impact of good sleep and managing stress. We often don’t realize how these behaviors can affect a child’s behavior.
Many of us have busy lifestyles and are often too tired or occupied and give into our children’s unhealthy habits. This is a reality, but there are ways to work with your child on developing some healthier behaviors.
Here are some ideas for supporting your child in developing healthier habits:
For More Movement:
Make it Fun!! What activity can you do together that your child will enjoy?
-Playing a game outside, taking them to the park, going for a walk together. Rather than just sending them to play by themselves, engage in the activity. To get them motivated to take a walk, you can turn it into a scavenger hunt or ask them to tell you about their favorite video game while you walk together.
-Do stretching or yoga moves together in the morning or evening. You can even have them take breaks to do them if they are sitting on a device.
-Plan a challenge (kids love a challenge!).
Who can run to the end of the street faster? Who can complete 25 jumping jacks? Try the 30 second plank challenge. You can even put buckets outside and see how many balls they can throw into the bucket. There are so many options!!!
-Associate their favorite athletes with being strong and healthy from exercise!
For Nutrition:
-Try not to label foods as “good” or “bad”. Keep healthier options at home and let them indulge in their favorites in moderation.
-Involve them in food prep. They can help to cut fruits and veggies and add them into dishes. When they are part of making a meal, it can make it more exciting to eat it!
-Don’t force them to clean their plates. Fill their plates with a little bit from each food group and encourage them to have as much variety as they can. You can even discuss all of the different colors on their plates along with some of their nutrition benefits.
-Have them eat at the table and join them. Even if you aren’t eating, you can sit down and talk to them during their meal or snack. Keep devices away from the table and have them eat without distractions. They can learn to make their food more of the experience and be more aware of their hunger and fullness cues.
-Keep sugary drinks out of the house and encourage water as much as possible. Most sugary drinks add lots of calories and have no nutritional value.
-Be a role model! Kids pick up on what you do. Continue to let them see you make healthy choices and always offer for them to try whatever you are eating.
For Sleep
Set a consistent bedtime and have a routine. Turn off electronics and help them create a relaxing regimen:
-Taking a warm shower or bath
-Stretching or a few yoga moves to help them relax
-Telling them a story to help them calm their minds and bodies. They can also share with you about their day.
-Read a book together
For Stress (yes, kids feel stress too!)
-If they want to talk about something that’s on their mind, take time to listen. Or if they seem upset, ask open ended question about their day or how they are feeling. Stress is often triggered by schoolwork or social situations. Encourage them to share with you what is going on and try not to pass judgement. You don’t need to solve their problems for them, but you can help them try to figure next steps that can help them to develop problem solving skills.
Bottom Line:
It’s never too late to learn healthy behaviors. Doing it together is a great way to offer support!
Get involved and lead by example. I would also suggest choosing one behavior at a time to help them to focus on. It can be overwhelming to try to change too much at once. If your child is resistant, try not to get discouraged. Just like with anything else, it takes time and patience to change.
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