While many schools are returning in-person this year, families are dealing with a lot of uncertainties. The American Heart Association has some tips to make another unusual start of school a little healthier.
Get back on a sleep schedule
Healthy sleep habits can lower psychological strain, give you better self-control, and replenish self-regulatory energy. Whether classes are remote or at school, it’s important to re-establish a routine. Limit their exposure to screens at least 30 minutes before bedtime, since blue light can interrupt your body’s natural sleep rhythm. In general, kids ages six to 12 need nine to 12 hours of sleep, while teens should get eight to 10 hours.
Keep kids active
Now that school is back in session, moving more is even more important following more than a year at home away from physical education classes, team sports, and daily recess. Research has shown healthy behaviors are important in the classroom as active kids learn better. When kids are active, they focus more, think more clearly, react to stress more calmly, and perform and behave better in the classroom. In a recent scientific statement released by the American Heart Association, data continues to show poor cardiorespiratory fitness in youth, which includes cognitive and academic functions. As children return to the classroom, it is important for parents and educators to prioritize physical activity for immediate and long-term health.
Get them involved
According to the Alliance for a Healthier Generation, founded with the American Heart Association, American kids typically consume 35 to 50 percent of their daily calories while in school. When kids help make their lunches, they’re more likely to eat that lunch. Let the kids choose which piece of fruit or what type of whole grain bread they want and let them assemble their lunch. It’s another great way to spend family time together.
Think about using the leftovers from a family favorite dinner for a next day lunch. The prepared/packaged versions of many foods sometimes have a lot of sodium, so make them homemade with little or no salt, or compare nutrition facts of similar products and choose the ones with less sodium.
Avoid offering sugary drinks like sports drinks, soda, or sugar-added juices to your kids’ lunchboxes, or home meals. Water or school purchased milk are great options to reduce sugar in the diet. Let the crunchy snacks be fruit or cut veggies, not fried, fatty chips.
Get more tips at www.heart.org/healthyforgood.
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