How To Prevent A Sedentary Lifestyle In Children?
A sedentary lifestyle in children represents an increasing lifestyle which jeopardizes their physical and mental health. This phenomenon is highlighted by reports such as those published by the Canadian Office of Public Health, according to which only 1 in 10 children meets the expectations related to physical activity for their age. One of the explanations for this phenomenon lies in the excessive use of technology.
It’s no secret that a sedentary lifestyle has a negative impact on people. However, according to figures released by the World Health Organization, almost 85% of the population does not engage in any physical activity. If you don’t want your children to be part of this dangerous statistic and fall prey to being sedentary , try the following strategies.
Tips to prevent a sedentary lifestyle in children
- Find fun activities. You don’t necessarily have to enroll your children in competitive sport. They just need to know how to swim, ride a bike or attend a dance class frequently. Help them find out which exercise they prefer.
- Look for something suitable for their age. During the first few years, the motivation for exercising will be family fun. Over time, children’s preferences will begin to change and they will be able to choose for themselves.
- Limit the time they spend in front of a screen. Whether it’s watching television, chatting, or playing a video game, these moments need to be limited. Replace these activities with walks, games and relay races.
- Remember that you are their role models. The influencer most important of your children during their first years of age you are. As a fundamental part of your daily routines also include exercise and take advantage of the time available to share experiences, converse and have fun with the family.
- Set goals. Start with short times and simple activities that your children can easily accomplish. With practice and the passage of time, increase its intensity and duration. Reaching small milestones will motivate them to maintain these healthy habits.
- Prepare a plan B for rainy days. It is good that the exercise is done outdoors, so as to be able to enhance its positive effects and fight a sedentary lifestyle in children. However, you can have a room or space in your home that allows them to move when the weather doesn’t allow them to go outside.
- Understand their pace and their insecurities. Avoid putting pressure on your children by requiring them to behave like high-performance athletes. Also be aware that not all kids have the same skills. Value the differences and learn to motivate them.
Benefits of physical activity
- Lower risk of heart disease, cancer, osteoporosis and diabetes
- Positive moods
- Higher self-esteem
- Better sleep quality
- Less chance of suffering from anxiety or depression
Some dangers of a sedentary lifestyle in children
- Sudden changes in mood due to inactivity. People who stay in the same place for a long time or who always carry out the same activity are more prone to developing psychological disorders.
- Risk of suffering from cancer. Sitting for long periods of time without exercising increases the likelihood of developing colon, lung, and endometrial cancer.
- In recent times, the number of children with weight problems in the world has multiplied. This phenomenon is largely due to a sedentary lifestyle and incorrect eating habits. Obesity can lead to cardiovascular disease and diabetes.
- Problems with muscle and bone development. A sedentary lifestyle in children causes the muscles and joints to weaken due to a lack of exercise. A child who does not exercise may have problems with the spine, neck, lower extremities and muscle tone.
- Circulatory diseases. Staying in the same position for a long time reduces the circulation of blood within the body. Over time, the veins deteriorate and stop working properly. This phenomenon is called “venous insufficiency” and can turn into more serious diseases, such as varicose veins and pulmonary embolism.
- Brain function is reduced. Both at school and at home, children need to stay active and change posture frequently: in this way the brain is kept alert and in the right conditions to generate ideas.
In conclusion…
Motivating children’s interest in physical activity is a fundamental task of parents and teachers. A large part of the body and brain development of your children depends on this aspect. Start engaging them in some sport from an early age to create these healthy and important habits in them. Accompany them through this process and take care of your own health at the same time.
