The 5 Ms- 5 Tips To Help Children Support & Reach A Healthy Weight
September is recognized as National Childhood Obesity Month. Both the Centers for Disease Control (CDC) and Prevention's Division of Nutrition, Physical Activity, and Obesity, defined this month as such as a way to raise awareness to childhood obesity, which is rapidly growing in the United States. In 2000, the obesity rate of children in the USA was 15% as per the CDC’s statistic. Currently, the rate has risen to 19.7% and has affected about 14.7 million children and adolescents.
September is a time of year when school is back in session, routines become a bit more normal, and the “summer attitude” of shoes off, hit the beach, and grab an ice cream are exchanged for cooler temperatures, back to school, and fall sports. The natural routine of back-to-school provides an excellent opportunity to promote healthy habits in children.
So, what are some ways to instill this healthy growth as a family?
5 Ways To Engage Your Children and Family In Healthy Behaviors - The 5 “Ms”
Model, Model, Model
Your kids look up to you. As the old adage goes, “Monkey See, Monkey Do.” Whether you recognize it or not, your behaviors have a huge impact on your children. By adopting healthy eating patterns yourself, you’re already working to change those of your kids.
As a bonus, print out the Department of Agriculture’s MyPlate with guidelines to a heathy, balanced meal. You can hang it on your fridge and engage your kids in building their plates, emphasizing the importance of various fruits & vegetables, as well as lean proteins and whole grains.
Mindful Sleep
Along with getting enough sleep, having a stable sleeping pattern is crucial. This involves a consistent sleep and wake time. Keeping this steady all days, including weekends, helps prevent type 2 diabetes, obesity, injuries, and problems with attention and behavior. Regarding hours of sleep, preschool aged children need 11–13 hours of sleep per day, including naps. Children 6–12 years old need 9–12 hours of uninterrupted sleep a night, and adolescents aged 13–18 need 8–10 hours.
Move!
Getting up and getting active improves muscle strength, bone development, cardiovascular fitness, and helps keep body fat percentages healthy. Making a family commitment to go for hikes, play outside, or even active chores like washing the car or vacuuming count. The CDC recommends healthy physical activity as:
4. Minimize Screen Time
Studies show that screen time in children has a positive correlation with poorer sleep, weight gain, trouble with academia, and poorer mental health. Setting guidelines for screen time not only protects your children from these risks, but it also allows more time for family activities and reduces a sedentary lifestyle.
*Keep in mind that for everyone, it’s recommended to cut off screen time at least 60 minutes before bed to allow for a natural rise in the body’s melatonin and healthier sleep cycle.
5. Make A Commitment
As mentioned in #1, modeling for your children is huge. What can make even more of an impact is coming up with a family plan, or commitment to living a healthier lifestyle. Ideas here include:
A family contract, brainstormed with all family members included, signed and agreed upon by all
Scheduled time in the family calendar for physical activity / movement
Grocery shopping & cooking meals together as a family
Talking household chores together with energizing music
*Be sure to reach out to your child’s physician if you’re concerned about any health risks associated with weight*