5 ways in which parents can to keep their kids fit and healthy

Health, be it mental or physical is the prerequisite for living a productive and fruitful life. During the Covid-19 pandemic due to online classes and restrictive active lifestyles, children were compelled to follow a compromised lifestyle. Here are few tips to make kids fit and healthy.

1. Restrictive screen time:

Screen time should be restrictive to compulsory requirements. It should not be used as the only medium of entertainment and a means to kill time. Instead of screen time, a smaller age group should spend more time playing board games like ludo, carrom, Zenga, cards, etc. Screen time, if introduced below 2 years of age, causes a decrease in social skills and language development, causes a decrease in cognitive skills and also increases in temper tantrums.

2. Active lifestyle:

A sedentary lifestyle brings a multitude of ailments with it. Children at a younger age should be taught about the importance of sports and an active lifestyle in future life. Indulgence in any one sport, be it badminton, skating, football, should be there at a time. Active sports not only help in building physical strength but also boosts mental ability. Simultaneously, it aids in the development of social skills as well as fine motor coordination.

3. Adequate sleep:

If we want a better functioning brain the next day, we should have an adequate amount of quality sleep the night before. Children should have at least 8 to 10 hours of continuous sleep (depending on the age) for the proper functioning of both body and brain. A good sleep hygiene protocol should be followed to get a better quality, uninterrupted continuous sleep.

The room should not have loud noise, soft music or a lullaby, or reading a bedtime story is helpful. There should not be any screen time at bedtime, as it hampers the production of melatonin hormone which helps in the initiation of sleep.

4. Nutritive diet:

Nutritive diet plays a crucial role in building both a healthy body and so a healthy mind. Children should have a balanced diet, rich in nutrients for their development. Foods having higher amount of sugar, preservatives, refined flour etc should not be introduced in the daily diet. Sugar rush can cause hyperactivity, inattention in a child, so such foods should be avoided.

5. Ulilisation of energy:

Children have unmatched energies as compared to adults, which if left unattended can be destructive. The energies of the child should be harnessed and utilised for his betterment.

Constructive plays, board games, should be introduced at an early age to channelise the mind. For physical energy utilisation, skipping, swimming, running, etc should be introduced and made a regular part of life schedule.

Dr Puja Kapoor, Pediatric neurologist and Co- Founder of Continua Kids.

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