What are 5 healthy lifestyles for children 6 to 10 years old?

Here are five healthy lifestyle habits that children aged 6 to 10 years old should follow:

1.Regular Exercise:

2.Balanced Diet:

3.Proper Hydration:

4.Adequate Sleep:

5.Limit Screen Time:

1.Regular Exercise:

Physical activity is important for children aged 6 to 10 years old to support healthy growth and development. Regular exercise helps children maintain a healthy weight, build strong muscles and bones, and develop important physical skills. According to the World Health Organization, children in this age group should aim for at least 60 minutes of moderate to vigorous physical activity each day. This can include activities like running, jumping, cycling, or swimming.

Encouraging children to participate in sports or active playtime activities with friends can help them develop a lifelong love of exercise. Children who engage in regular physical activity are more likely to continue exercising into adulthood, leading to improved overall health and wellbeing. Strength-building exercises, such as push-ups or resistance band exercises, should also be performed at least three times a week to help children develop strong muscles.

2.Balanced Diet:

Healthy eating habits are crucial for children aged 6 to 10 years old, as this is a critical period for growth and development. Encouraging children to eat a balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help ensure they get the nutrients they need to support their growth and development. It's also important to limit foods that are high in saturated and trans fats, added sugars, and sodium, which can increase the risk of obesity and other health problems.

Parents and caregivers can help encourage healthy eating habits by modeling healthy behaviors themselves, involving children in meal planning and preparation, and offering a variety of healthy food choices. Children are more likely to develop healthy eating habits when they are exposed to a wide range of healthy foods and are allowed to make choices about what they eat. Encouraging children to eat slowly and mindfully can also help them develop healthy eating habits that can last a lifetime.

3.Proper Hydration:

Proper hydration is an essential aspect of healthy lifestyle habits for children aged 6 to 10 years old. Children are more prone to dehydration than adults due to their higher body surface area to weight ratio, which increases water loss through sweating and respiration. It's crucial to ensure that children drink enough fluids throughout the day to maintain optimal hydration levels.

Children aged 6 to 10 years old should aim to drink around 1.5 to 2 liters of fluids per day, depending on their activity level and the temperature and humidity of their environment. Water is the best choice for hydration, but other fluids such as milk, fruit juices, and herbal teas can also contribute to overall fluid intake. Parents and caregivers can encourage proper hydration by providing children with easy access to water and other healthy beverages throughout the day, as well as encouraging children to drink fluids before, during, and after physical activity.

4.Adequate Sleep:

Adequate sleep is crucial for the healthy development of children aged 6 to 10 years old. Children in this age group typically need 9-12 hours of sleep each night to support healthy growth and development. Getting enough sleep can help improve memory, mood, and attention span, as well as support the immune system and overall health.

Establishing a consistent bedtime routine can help ensure children get the sleep they need. This can include activities like reading a book or taking a warm bath before bed. It's also important to create a sleep-conducive environment, with a comfortable mattress and pillows, a cool and dark room, and a quiet atmosphere. Parents and caregivers can also help promote healthy sleep habits by limiting screen time before bed and encouraging relaxation and winding down before bedtime.

5.Limit Screen Time:

Limiting screen time is an important component of healthy lifestyle habits for children aged 6 to 10 years old. Excessive screen time has been linked to a range of negative health outcomes, including poor sleep, obesity, and poor academic performance. The American Academy of Pediatrics recommends that children in this age group should have no more than 1-2 hours of screen time per day, including time spent on computers, TVs, and other electronic devices.

To promote healthy screen habits, parents and caregivers can establish clear rules around screen time, such as setting limits on the amount of time children spend using devices each day and creating tech-free zones in the home. Encouraging children to engage in other activities, such as outdoor play, reading, and spending time with friends and family, can also help reduce screen time and promote overall health and wellbeing

One click to a healthy life

Sources:

World Health Organization. (2022). Physical activity for children and youth.

American Heart Association. (2021). How much physical activity do children need?

KidsHealth. (n.d.). 5 Reasons Kids Need Exercise.

American Heart Association. (2021). Healthy Eating for Kids.

Centers for Disease Control and Prevention. (2021). Healthy Eating for a Healthy Weight.

KidsHealth. (n.d.). Smart Snacking.

American Academy of Pediatrics. (2019). Fluids and Electrolytes in Pediatrics: A Comprehensive Handbook.

Centers for Disease Control and Prevention. (2021). Drinking Water.

Harvard Health Publishing. (2018). How much water should you drink?

American Academy of Pediatrics. (2021). Healthy Sleep Habits: How Many Hours Does Your Child Need?

National Sleep Foundation. (2022). How Much Sleep Do Babies and Kids Need?

Centers for Disease Control and Prevention. (2022). Sleep and Sleep Disorders.

American Academy of Pediatrics. (2016). Media and Young Minds.

Centers for Disease Control and Prevention. (2021). Screen Time vs. Lean Time.

Mayo Clinic. (2021). Screen time and children: How to guide your child.

Links:

https://www.who.int/news-room/fact-sheets/detail/physical-activity

https://www.heart.org/en/healthy-living/fitness/fitness-basics/how-much-physical-activity-do-children-need

https://kidshealth.org/en/parents/exercise.html

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-eating-for-kids

https://www.cdc.gov/healthyweight/healthy_eating/index.html

https://kidshealth.org/en/parents/smart-snacking.html

https://pediatrics.aappublications.org/content/143/1/e20170945

https://www.cdc.gov/healthywater/drinking/nutrition/index.html

https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink

https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx

https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-babies-and-kids-need

https://www.cdc.gov/sleep/index.html

https://pediatrics.aappublications.org/content/138/5/e20162591

https://www.cdc.gov/nccdphp/dnpao/multimedia/infographics/getmoving.html

https://www.mayoclinic.org/healthy-lifestyle/childrens-health/in-depth/screen-time/art-20047952