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KIDSHAPE – FEBRUARY 2020

Tips to Keep Your Family Healthy and Happy this Winter With colder weather comes an increase in weather- related illness and health issues. From activity levels to mood, diet and more, seasonal weather a ects all areas of your life. But, don’t let the winter blues get you down — follow these tips to help keep your family healthy and happy during the cold-weather months. “Winterize” Your Diet Some fresh fruits and veggies can be hard to nd in winter. e Cleveland Clinic suggests turning to root vegetables like beets, carrots and turnips since they can withstand cold temperatures, making them easier to find. Also on their list of suggested foods are oatmeal, soup (without a lot of salt), sushi, broccoli and cauliflower — all of which provide essential nutrients to support immunity and boost vitamin levels. Also, be sure to work vitamin D into your system. It aids bone health and muscle strength, but during shorter, cloudy days of winter, you might not get the necessary amount you need. Harvard School of Public Health recommends daily 15-minute walks outside to get some sun, and eating vitamin D-rich foods such as dairy products, breakfast cereals and sh like salmon and tuna. You may also consider a supplement. Keep Moving Studies show that daily exercise and activity other immune- boosting benefits. People who exercise 30 to 45 minutes a day experience a 40 to 50 percent reduction in the number of days they get sick, according to studies at Appalachian State University’s Human Performance Lab. Encourage the family to get active with step or fitness trackers. Daily or weekly step goals and challenges with siblings or spouses are fun ways to keep everyone moving. FitBit, Garmin and Jawbone all make trackers with corresponding mobile apps to help monitor goals. And, when cabin fever sets in, grab the kids and head outside. Cold weather activities nearby or on a trip away, such as sledding, skiing and snowboarding, can offer additional exercise outside the normal indoor routine. Always Be Prepared When the weather gets cold, the risk of certain illnesses like cold and u rise. What’s in your feel-better-fast kit when your family gets sick? Items that doctors recommend to have when a cold or the u hits include: pain and fever relief (ibuprofen, acetaminophen), tissues, fluids (especially cool water), soup and tea, throat lozenges and a digital temperature monitor. Instead of waking young children to get accurate temperature readings with a digital thermometer, consider picking up TempTraq.It’s a wearable, Bluetooth monitor that safely and continuously senses, records and transmits body temperature for 24 hours through its free TempTraq app. You can even receive fever alerts so you can eliminate poking or prodding kids in the middle of the night, providing peace of mind for you and much needed rest for them during sick days. For a happy and healthy winter, use these tips to inspire your family to eat right, get active and be prepared for colder weather.

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Parentown KidShape

Helping kids find hobbies

Much like adults who can benefit from participating in hobbies, children can also reap rewards from engaging in hobbies. According to the Child Development Institute, hobbies give children a chance to express themselves. The CDI also notes that hobbies can play an important role in children’s self-discovery and boost their self-esteem. Some children may discover hobbies on their own, requiring little if any assistance on the part of their parents. For example, some kids may display an interest in music that parents, even those with no such musical inclination, can foster by purchasing certain instruments. But some children may need a little more prompting, and parents of such boys and girls can take certain steps to help their youngsters find rewarding hobbies. Involve kids in your own hobbies. Kids look up to their parents and often want to emulate what their mothers and fathers do. If possible, involve children in your own hobbies. Gardeners can teach their youngsters how to grow and tend to a garden, while painters can host family painting nights where everyone is encouraged to create their own masterpiece. Parents whose hobbies are more adult-oriented, like woodworking, can still involve their children. For example, work with children to design a new item, and then show them how the item goes from paper to finished product; just avoid allowing them to use any unsafe tools or machines. Let kids choose an activity. While some children might take to hobbies their parents favor, others might need to be given some freedom to find their own activities. Afford youngsters this chance, recognizing that it might take some time before kids find an activity that genuinely sparks their passion. Be a source of encouragement. Some hobbies may prove more difficult than kids first imagined, requiring some perseverance before they can be enjoyed fully. In such instances, observe youngsters while they engage in the activity. If they appear to be enjoying themselves but are periodically frustrated, encourage them to keep trying. If kids appear to be disinterested in overcoming any struggles, then they might benefit from pursuing another hobby. Don’t hesitate to focus on fun. Hobbies can teach kids valuable lessons and provide a sense of fulfillment, but it’s important that parents not overlook the importance of fun in regard to their children’s hobbies. Hobbies can provide children with the same respite from busy schedules as they do adults, and that break should be as fun as possible. Hobbies can enrich the lives of children. Finding the right activity may require some patience on the part of parents and youngsters alike.

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Combating Concussions In Youth Sports

With athletes of all ages taking to fields and courts, there are important steps to take in keeping young athletes safe during practice and games. Data from U.S. Youth Soccer shows that the number of kids playing increased nearly 90 percent — with nearly 3 million children ages 7-17 playing each year — from 1990 to 2014. As soccer has risen in popularity, so has the rate of injuries — especially concussions — according to a Nationwide Children’s Hospital study published recently in “Pediatrics.” The number of youth treated in emergency rooms in the United States due to soccer-related injuries increased by 78 percent over the 25 years covered by the study. While concussions and other “closed-head” injuries accounted for just 7 percent of those injuries, the annual rate of those injuries per 10,000 children playing soccer increased drastically. While the study’s authors from the hospital’s Center for Injury Research and Policy said some of the increase reflects the growing awareness about concussions, there are steps that can be taken to reduce exposure and increase overall player safety. Know Concussion Signs Be aware of concussion symptoms and encourage players to report potential injuries. e rst signs of a player potentially suffering from a serious head injury can include: • Headache • Blurry vision • Nausea • Vomiting • Noise or light sensitivity Practice Proper Technique The U.S. Soccer Federation recently ruled that there should be no heading in games or practice for any players age 10 and under and a limited amount of heading for those ages 11-13. It is important that coaches know the correct techniques and have the right educational tools to properly train their players. e fundamental steps include: 1. Keeping feet shoulder-width apart and knees bent in an athletic position 2. Tucking the chin and maintaining a stiff neck 3. Using arms for balance (and to shield opponents) 4. Concentrating with eyes open and mouth closed 5. Focusing on striking the ball with the middle of the forehead Utilize Available Educational Resources The National Soccer Coaches Association of America recently released the rst interactive online course developed to educate soccer coaches on how to teach safer heading techniques. e free, 30-minute course titled “Get aHEAD Safely in Soccer,” which is available at NSCAA.com/heading, illustrates specific techniques, exercises and practice activities that are available for coaches to download or print. For more tips to properly coach young athletes on the fundamentals of heading and other soccer skills, visit nscaa.com. Understand Return-to-Play Protocol Coaches and parents should encourage players to always report blows to the head and be vigilant in looking for athletes who may have sustained injuries. If a player does sustain a concussion, they should seek medical attention and work together with an athletic trainer on proper return-to-play protocol before returning to competition. By instituting proper athletic safety measures at the youth level, coaches, parents and athletes can continue to enjoy the positive benefits of sports.

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How To Teach Kids To Be Philanthropic

Introducing children to charity early in their lives can lay a foundation of philanthropy that lasts a lifetime. e more kids witness charitable giving, the more likely they are to embrace charity as they grow up. Teaching children that it is better to give than to receive can be challenging, but it’s never too early to instill philanthropic feelings in a child. In order to help young children understand what it means to be charitable, try these ideas. Open a dialogue A study from the United Nations Foundation and the Women’s Philanthropy Institute at Indiana University-Purdue University Indianapolis found simply talking to children about giving increased the likelihood that children would give by 20 percent. Being specific makes a difference in getting the message out there. For example, rather than mentioning we have to give because it makes the world a better place, explain how donating food will help feed the less fortunate who cannot afford to feed themselves. Lead by example Call the children over when you are doing something that pertains to philanthropy. Show them checks being written to help various nonprofits, or include them in outings that involve volunteer work. Look for easy ways to give. Charity doesn’t require a large amount of money or substantial effort, and starting with something simple can make for a great introduction to charity. Begin with small projects kids can embrace and understand. Spend time going through clothes that no longer t and make a trip to a charitable clothing drive or collection bin. Bring your child to a clothing store or toy store and pick out an item that can be donated to a less fortunate child. is way he or she can participate firsthand. Help out neighbors Being charitable doesn’t have to mean spending tons of money or even putting together material things. It can involve donating time to others who may need assistance. Service- oriented projects, such as raking leaves, baking cookies or taking in elderly neighbors’ garbage pails, are all types of charity. Children can become friendly and play with other children who may have a parent serving in the military or support someone who has special needs. Animals and children seem a perfect match, and one charitable e ort kids may embrace is helping animals. Bring food or pet supplies to a shelter or the local humane society. Allow children to interact with the animals they are helping. ere are many ways to acclimate children to charitable living, and doing so may lay the foundation for a rewarding life.

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Parents

How To Teach Dids To Be Philanthropic

Introducing children to charity early in their lives can lay a foundation of philanthropy that lasts a lifetime. e more kids witness charitable giving, the more likely they are to embrace charity as they grow up. Teaching children that it is better to give than to receive can be challenging, but it’s never too early to instill philanthropic feelings in a child. In order to help young children understand what it means to be charitable, try these ideas. Open a dialogue A study from the United Nations Foundation and the Women’s Philanthropy Institute at Indiana University-Purdue University Indianapolis found simply talking to children about giving increased the likelihood that children would give by 20 percent. Being specific makes a difference in getting the message out there. For example, rather than mentioning we have to give because it makes the world a better place, explain how donating food will help feed the less fortunate who cannot afford to feed themselves. Lead by example Call the children over when you are doing something that pertains to philanthropy. Show them checks being written to help various nonprofits, or include them in outings that involve volunteer work. Look for easy ways to give. Charity doesn’t require a large amount of money or substantial effort, and starting with something simple can make for a great introduction to charity. Begin with small projects kids can embrace and understand. Spend time going through clothes that no longer t and make a trip to a charitable clothing drive or collection bin. Bring your child to a clothing store or toy store and pick out an item that can be donated to a less fortunate child. is way he or she can participate firsthand. Help out neighbors Being charitable doesn’t have to mean spending tons of money or even putting together material things. It can involve donating time to others who may need assistance. Service- oriented projects, such as raking leaves, baking cookies or taking in elderly neighbors’ garbage pails, are all types of charity. Children can become friendly and play with other children who may have a parent serving in the military or support someone who has special needs. Animals and children seem a perfect match, and one charitable e ort kids may embrace is helping animals. Bring food or pet supplies to a shelter or the local humane society. Allow children to interact with the animals they are helping. ere are many ways to acclimate children to charitable living, and doing so may lay the foundation for a rewarding life.

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Tips to Fill Your Day with Active Play

As the busy school year progresses, it can be challenging for families to find time to play and stay active together. The U.S. Centers for Disease Control and Prevention recommends that kids participate in 60 minutes or more of physical activity each day, but unfortunately this isn’t always what they are getting. Play is an important part of a child’s physical, emotional and social development, yet many external factors can quickly become barriers to active play including busy schedules, technology and the costs of sports equipment. A survey conducted by Dr Pepper Snapple Group’s Let’s Play initiative, which is dedicated to getting kids and their families active, found that only 33 percent of children are participating in active play daily, down from 41 percent in 2015. Don’t let barriers get in the way of keeping kids active during the school year. Instead, turn those barriers to play into opportunities to get active with the following tips. Fill down time with play time: Children’s active play time is impacted by busy schedules – 64 percent of parents said busy schedules were a barrier to play this year, up from 56 percent in 2015. Active play doesn’t have to happen all at once; it can be spread out through the day so try fitting it in when you can, even if it’s in 10-minute increments. Waiting with your kids at a bus stop? Make it active by playing a game of Simon Says. Need 10 minutes to get ready to leave the house? Send the kids outside to play before loading up the car. Make DIY toys: Sports equipment can be pricey to purchase and maintain. Instead of breaking the bank, try recycling objects around the house to make them into toys. You can make old socks into a hacky-sack game by filling them with beans or fill balloons with sand and create a fun game where you toss the balloons into buckets. Get wired for play: According to the survey, 78 percent of parents said their children spend more than 30 minutes on an average day watching television and 71 percent said their children spend that time on a computer, smartphone or other device. Instead of letting technology get in the way, incorporate play into their time with technology. Have your child play an active video game that encourages players to move around their environment or try playing a game between TV commercials, such as tag or hide and seek. It can also help to set a limit for how long your child can use the computer or watch TV per day. Be your kid’s playmate: According to the survey, 53 percent of parents said having no playmates was a barrier to their child’s play. No one likes to play alone, so when siblings and friends aren’t available, join in on the fun and create games you and your child can play together. Whether it’s playing Marco Polo or throwing a baseball back and forth, you can find ways to spend quality time with your kids and have fun while doing it. Learn more about the importance of play and get tips and advice for how to make active play a daily priority at LetsPlay.com.

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Beat Cool Weather

Temperatures may be dropping, but just because swimsuit season is over doesn’t mean it’s time to let your fitness regimen fall by the wayside. Keeping active and maintaining a healthy lifestyle is important year-around, so stay on track as the weather cools with these tips and tricks. Electrolytes for Fitness During a workout, you lose more than just water when you sweat — you also lose electrolytes. If you don’t replace what you lose, you can become dehydrated, decreasing strength, reducing endurance and delaying muscle response. Water alone doesn’t contain electrolytes, so you need a beverage enhanced with electrolytes like Propel Electrolyte Water. With 9 available zero-calorie flavors, it’s the only national water brand with enough electrolytes to replace what you lose in sweat. Learn more at propelwater.com. Performance Training for a Healthy Lifestyle Building healthy habits, strength and endurance is possible with the T618 Nautilus Performance Series Treadmill, which is perfect for home workouts. With a full suite of training programs, including interval training, weight management and other customized workouts, this powerful machine features an exclusive cushioning system, a gym-quality running path and an easy-folding deck. Bluetooth connectivity allows users to share data with the free Nautilus Trainer app, which automatically syncs with popular fitness apps. Learn more at nautilus.com. Best Foot Forward Keeping in shape requires keeping your feet in motion, but without proper footwear you can find your energy sagging and muscles straining. This is especially true for runners, whose feet take a real pounding. Look for a shoe that fits well in both the heel and instep, fitting snugly but not restrictive. Remember that feet swell during a run, so be sure you have ample room in width and length. Also be sure the shoe offers enough flexibility to give without causing blisters or rubbing uncomfortably while you’re running. A Sporting Way to Get More Cardio Keeping sports equipment handy makes it easy to incorporate more exercise into your daily routine. Assemble a variety of sporting goods to create some variety in your workout, and be sure to include options you can enjoy solo, with a partner or with a group of friends. An assortment of balls for games such as basketball, football, soccer and softball are simple ways to get in an extra cardio workout. Jump ropes, resistance bands and free weights are also handy to have around the house when inspiration to mix up your workout routine is necessary. 7 Healthy Habits for Fall Fitness 1. With cooler temps comes the temptation to indulge in comfort foods. Remember that it’s OK to satisfy those cravings but keep portions in control. 2. From the start of school to the kickoff of new sporting seasons, fall is a time of fresh beginnings. Get your own start on a healthier lifestyle by kicking unhealthy habits such as smoking. 3. Make the most of these last few months to enjoy seasonal fruits and vegetables. Try new recipes featuring options such as apples, pears, pumpkin and squash to enjoy the natural goodness of fresh produce and add some variety to your typical diet. 4. Colder weather may bring relief from the heat, but it also brings cold and flu season fast on its heels. Practice good hygiene and wash your hands often to minimize your exposure to germs and illness. 5. Commit to a workout routine. Whether that means investing in the proper home workout equipment to have at home or securing a gym membership (or a combination of the two), pledge to make time for a workout most, if not all, days of the week. 6. Set a good example for the youngest members of your family by finding ways to get the whole crew involved. Take a walk or bike ride, or organize a game of backyard ball to get those feel-good endorphins going. 7. Poor sleep not only drags you down, it can raise your risk for numerous medical problems. Set a bedtime that allows you plenty of rest and stick to it. Also eliminate as many factors as possible that can disrupt your sleep, such as the TV, music and lights.

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Run! Ride! Work Out! Jump! Bounce!

The U.S. Centers for Disease Control and Prevention recommend that children and adolescents get 60 minutes or more of physical activity each day. The CDC advises that such physical activity should include aerobic activity and muscle and bone strengthening exercises. Aerobic activity should take up most of kids’ daily physical activities and can include moderate activities, such as brisk walking, or more intense activities like running. Parents should make sure kids include some vigorous aerobic activity in their physical activity routines at least three days per week. Muscle strengthening activities do not mean parents should get their youngsters in the gym as soon as possible. Rather, activities like gymnastics or push-ups done three times per week can be enough to help kids build strong muscles. The CDC notes that as kids reach adolescence, they may start structured weight-training programs to strengthen their muscles. Jumping rope or running three times per week can serve as kids’ bone-strengthening exercises.

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Tips for a smooth transition back to school

Often, it’s this first day (or days) that set the tone for the school year to come. Help your child feel prepared and confident to tackle whatever the school year brings with these tips for a successful start. • Plan well-balanced meals: Summer break brings a lax approach to many aspects of life, and healthy eating is often one of them. However, nutrition plays an important role in overall development and countless studies show correlation between academic performance and good nutrition. As the school year approaches, work at creating healthy menus. If hectic scheduling makes it difficult to get well-balanced meals in lunchboxes and on the dinner table through the week, allocate a portion of the weekend for a family prep session. • Reinstate bedtimes: Easing back into earlier bedtimes will make things smoother for everyone when the alarms start ringing on early school day mornings. Well before the start of school, gradually back off more time each night — in 15-minute increments, for example — to get kids back in bed early enough to capture at least 10 hours of sleep, the amount recommended for school-aged children and adolescents by the National Institutes of Health. • Explore outside of academics: Developing interests outside the classroom builds confidence and character, teaches discipline and may help reveal hidden passions or talents that translate into future scholarships or career choices. Now is an ideal time to explore the options available in your community and complete necessary registrations as many extra-curricular activities are closely linked to the traditional school calendar. • Follow the paper trail: The volume of paperwork associated with sending a child to school can be overwhelming. From registration forms and emergency contact sheets to physicals and immunization records, the list goes on and on. Keep on track with a list of all the materials you’re responsible for completing, along with special notes for those that require visits to the doctor’s office or other appointments. • Take a tour: Especially for new students, but even for experienced kids, spend some time getting familiar with the school before the big day. Seeing the bus drop-off location, classroom, bathrooms, cafeteria and any other major features ahead of time can help soothe jitters and lets you proactively answer worries or questions about how those first days may unfold. • Establish a transition tradition: Celebrate the end of summer and the fresh start ahead by creating a special family tradition. It may be a final backyard campout for the season or a scrapbooking project that captures memories from the summer and describes goals for the school year. The time together to talk about what lies ahead can help get the family geared up for a successful school year.

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Parents

Kidshape- July 2016

Easy Tips to Keep Kids Active this Summer With the school year complete, kids are excited to relax a er a year of hard work, learning and extracurricular activities. However, this may lead to the temptation of sitting on the couch watching TV or playing on a computer or mobile device. In fact, a recent survey conducted by Dr. Pepper Snapple Group’s Let’s Play initiative found that only 33 percent of children participate in daily active play, and for 30 minutes less than the U.S. Centers for Disease Control and Prevention recommends. It’s important for kids to get daily active play because it contributes to their physical, emotional and social development, and helps them maintain a healthy lifestyle. To ensure kids get the active play they need this summer, try boosting their playtime with these tips: Make play time family time. According to the Let’s Play survey, in general, year-over-year younger children’s active play time is more likely to be impacted by busy family schedules. To make sure your family is getting the physical activity they need, find windows within your busy schedule to fit in some play, even if it’s just a brief break. For example, rather than asking about your children’s days at the dinner table, take a pre-dinner family walk to hear more while getting in some steps. Create summer structure. Without structured school days, kids may get too comfortable sitting inside playing video games. An American Academy of Pediatrics study shows that rather than playing outside, kids are spending an average of seven hours per day on entertainment media and other electronic devices. It’s important to let your children have downtime during the summer, but setting up weekly family playdates will give them something to look forward to while keeping them active. is could be a weekly family bike ride around the neighborhood, a game of catch or capture-the-flag. Creativity is key. Summer means longer days, more hours of sunlight and more opportunities to be outside. Get creative when motivating your kids to be active. For example, take a daily activity like walking the dog and turn it into a scavenger hunt by drawing up a treasure map of things your children should find on their walk, such as a pine cone, flower, blue car and other items around the neighborhood. Host backyard playdates. Playing is always more fun with friends. According to the Let’s Play study, longer stretches of active play are more likely to occur with friends or siblings. Round up kids from your neighborhood to get together for a different activity each week, such as an obstacle course or hide and seek. is allows your children to socialize and be active for an extended period of time.

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