What are 5 healthy lifestyles for children up to 5 years old?

1.Adequate sleep

Recommended hours of sleep: According to the American Academy of Sleep Medicine, children between the ages of 1 and 2 years old should get 11 to 14 hours of sleep per day, including naps. Children between the ages of 3 and 5 years old should get 10 to 13 hours of sleep per day, including naps.

Benefits of adequate sleep: Adequate sleep is essential for young children's physical, cognitive, and emotional development. It promotes healthy growth and development, enhances learning and memory, and improves mood and behavior. It also helps boost the immune system, which can protect against illness and disease.

Strategies for promoting adequate sleep: Parents and caregivers can promote adequate sleep by establishing a consistent bedtime routine, creating a sleep-conducive environment (such as a dark and quiet room), avoiding stimulating activities before bedtime, and limiting screen time before bedti

2.Balanced and nutritious diet

Here are three important points to consider:

Importance of early nutrition: Proper nutrition in early childhood is critical for healthy growth and development. A balanced and nutritious diet can help support physical, cognitive, and emotional development and provide the foundation for lifelong health and well-being.

Key nutrients: A balanced and nutritious diet for young children should include a variety of foods from all food groups, with an emphasis on fruits, vegetables, whole grains, lean proteins, and healthy fats. Key nutrients for young children include iron, calcium, vitamin D, and healthy fats like omega-3 fatty acids.

Strategies for promoting healthy eating: Parents and caregivers can promote healthy eating habits by providing a variety of healthy foods, being good role models, offering regular meals and snacks, and involving children in meal planning and preparation.

3.Regular physical activity

Here are three important points to consider:

Age-appropriate activities: Children under five years old have specific developmental needs, so it's essential to choose physical activities that are suitable for their age and ability. Some age-appropriate activities for young children include crawling, walking, running, jumping, climbing, throwing and catching balls, and dancing.

Active playtime: Parents and caregivers should encourage their children to engage in active playtime for at least 60 minutes every day. It can include structured activities such as sports or unstructured activities such as playing in the park or backyard.

Role modeling: Parents and caregivers should lead by example and be active themselves. Children are more likely to adopt healthy lifestyle habits if they see their parents or caregivers engaging in physical activity regularly.

4.Limited screen time

Guidelines for screen time: The American Academy of Pediatrics recommends that children under the age of 18 months should avoid screen time altogether, except for video chats with family and friends. For children aged 18 to 24 months, screen time should be limited to high-quality programming or video chatting with family and friends, with an adult present. For children aged 2 to 5 years old, screen time should be limited to one hour per day of high-quality programming, with an adult present.

Negative effects of excessive screen time: Excessive screen time can have negative effects on young children, including developmental delays, poor sleep habits, obesity, and decreased physical activity. It can also lead to behavioral problems and decreased social skills.

Alternative activities: Parents and caregivers can encourage alternative activities to screen time, such as reading, playing outdoors, and engaging in imaginative play. Limiting screen time can also create opportunities for family bonding and social interaction.

5.Safe and supportive environment

Physical safety: A safe environment for young children should be free from hazards and potential dangers, including sharp objects, toxic substances, and unstable furniture. Parents and caregivers should take steps to ensure that the home environment is safe for children, such as installing childproof locks on cabinets and drawers and securing heavy furniture to the wall.

Emotional safety: A supportive environment for young children should also be emotionally safe and nurturing. Parents and caregivers should provide a stable and consistent routine, as well as affection, praise, and positive reinforcement. They should also be attentive to the child's emotional needs and provide support and comfort when necessary.

Social support: A supportive environment for young children should also include social support, such as positive interactions with family members, friends, and caregivers. Social support can help promote social and emotional development, as well as overall well-being

One click to a healthy life

Sources:

Centers for Disease Control and Prevention. (2021). Sleep and Sleep Disorders. Retrieved from https://www.cdc.gov/sleep/index.html

American Academy of Pediatrics. (2021). Healthy Eating. Retrieved from https://www.healthychildren.org/English/healthy-living/nutrition/Pages/default.aspx

American Heart Association. (2022). Physical Activity for Children. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/physical-activity-for-children

American Academy of Pediatrics. (2016). Media and Young Minds. Retrieved from https://pediatrics.aappublications.org/content/138/5/e20162591

American Academy of Sleep Medicine. (2016). Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6), 785–786. https://doi.org/10.5664/jcsm.5866

World Health Organization. (2019). Guidelines on Physical Activity, Sedentary Behaviour and Sleep for Children Under 5 Years of Age. https://apps.who.int/iris/bitstream/handle/10665/311664/9789241550536-eng.pdf?sequence=1&isAllowed=y

Centers for Disease Control and Prevention. (2022). Nutrition for Infants and Young Children. https://www.cdc.gov/nutrition/InfantandToddlerNutrition/foods-and-drinks/index.html

Centers for Disease Control and Prevention. (2022). Physical Activity for Children. https://www.cdc.gov/physicalactivity/basics/children/index.htm

American Academy of Pediatrics. (2016). Media and Young Minds. Pediatrics, 138(5), e20162591. https://doi.org/10.1542/peds.2016-2591

Centers for Disease Control and Prevention. (2022). Positive Parenting Tips. https://www.cdc.gov/ncbddd/childdevelopment/positiveparenting/index.html