The internet, social media, and all electronic devices are a significant distraction to children and adults alike. Time spent using electronic devices is time when our bodies are not active. So limiting time spent on electronics is important. We have some suggestions on how to keep your children active.
Replace Screen Time With Active Time
This starts with limiting how much time your children spend on their devices. Healthy nutrition and 60 minutes of physical activity can protect your kids from diabetes, obesity, and other chronic diseases later in life.
Pay attention to how much time your child is watching TV or using devices. The American Academy of Pediatrics suggests no more than 2 hours of TV or other electronic device time a day.
The 60 minutes of physical activity can be broken into sections throughout the day. Get involved in your child(ren)’s activities:
- Encourage them to try out for sports and then cheer for them at their games
- Play catch with them in the backyard or kick a soccer ball
- Play outdoor games like hopscotch
- Go on walks with them (and talk about what you see)
Remove the TV, computer, and other devices from the bedroom and place them in an area where you can monitor their use. Reducing their amount of screen time gives you additional opportunities for your child to be more active.
Be Sure Kids Are Getting Enough ZZZs
Having a regular bedtime and sticking to it will promote better school performance and less behavior problems. Preschoolers need 10-13 hrs, and after kindergarten children need 9-11 hours. Children should ideally be in bed before 9 PM.
Encourage Healthy Choices
Your children will always pay attention to what you are doing, so be a good model when it comes to nutrition. Always have plenty of colorful fruits and vegetables available. Eat breakfast together, and try to have dinner together whenever possible.
Some other ideas include:
- Cook together.
- Grow a family garden and then harvest the herbs and veggies.
- Encourage trying new foods like a “New Foods Friday,” and choose something they don’t usually eat.
- Include high fiber foods in your child’s diet.
Healthy active kids will become healthy active adults!
Contact Elmwood Pediatric Group at (585) 244-9720 if you have questions or concerns, or to schedule a well child appointment.
