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With all the media messages surrounding our children, it’s amazing that they grow up to be healthy. And children today are exposed to more media messages than ever before. They watch more television, see more music videos and advertisements and they play more video and computer games. It’s tough to develop a positive self-image when you’re constantly looking at perfection. It’s the job of parents to help their children feel good about themselves. Here are a few tips to help you navigate these often difficult waters.
#1 Be a good role model. There’s nothing harder on a child than hearing a parent berate themselves for the way they look. It’s important that parents at least put up a good front and demonstrate a positive self-image. Children learn by example. If you love your body and are content with the way you look, your child will be more likely to follow your example. They know they come from you and if you’re happy with your appearance, then they should be too.
#2 Show them reality. More and more models are standing up and saying, “We’re airbrushed.” They’re providing real life photos and allowing comparison to the magazine photos. This is a great teaching moment. Young children, girls and boys, look up to their role models. Help your children understand that what they see on television isn’t reality. It’s great lighting, professional make-up and clothing, plastic surgery, and little photography tricks called filters and airbrushing or editing.
Boys are just as much at risk as girls. Boys often worship or look up to professional athletes. It’s important to explain to boys that in addition to the magazine photos being emphasized, painted and airbrushed, many athletes take unnatural measures to achieve their physical results. These unnatural measures, like steroids or working out eight hours a day, are not normal or healthy.
#3 Help your child find what’s beautiful about them. We all likely have something we’d like to change. Maybe it’s our nose, our hair or our height. However, we also all have things we like about ourselves. Help your child find what they like about themselves. Maybe they like their eyes, or their smile, or their beautiful red hair. Help them focus on the positive things about themselves and to forget about the rest. No one is perfect and everyone is perfect just as they are.
When children can realize that they’re perfect exactly the way they are, they’ll grow up to be strong and confident adults. They’ll be able to manage the occasional bumps and bruises to their ego because they know that deep down, they’re beautiful.
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One of the best ways to prepare your children for a long and healthy life is to get them started early with their own healthy habits. This is best taught by example. When the entire family practices healthy habits, they’re more likely to stick with your children for life. Here are six healthy habits to create for you and your family.
#1 Drink water. Most of us just don’t drink enough water. Sure, we’re hydrated but it’s often with calorie and sugar heavy beverages. Skip the soda, juice and sweetened drinks and stick to water. It may be a tough transition for the entire family. Make the change gradually.
#2 Consume far less during mealtime. We’re a super-sized society. we’re accustomed to eating a lot during mealtime. Work on eating smaller portions during mealtime. Serve more vegetables on the plate and less protein and starchy carbohydrates.
#3 Move your body. Find a way to be active each and every day. Walk or bike to places when you can. Take hikes and family walks together. Play sports or engage in physical activities. The more you’re active as a family and on your own, the more your children will be active too. An active lifestyle is key to a healthy mind and body.
#4 Appreciate food for what it is. There’s nothing wrong with enjoying food and consuming treats in moderation. When people have a healthy appreciation for food, they eat healthier. However, when they use food to soothe their emotions or as a reward, it creates a misguided relationship with food. Children will learn to turn to food as a coping mechanism. Parents can help by not using food as a reward or punishment.
#5 Make more food at home. Takeout and pre-packaged foods are sometimes necessary, but they’re usually not healthy. However, when a family makes food at home using fresh produce they’re more likely to eat healthy and to develop a healthy relationship with food. Make cooking a family activity on the weekends when everyone is home together.
#6 Eat less sugar. Sugar is in just about everything we eat. It’s in bread, sauces, it’s sometimes even in lunchmeat. Help your family break the addiction to sugar by choosing low sugar and no sugar options. Cookies and snacks are okay occasionally, but they shouldn’t be an everyday choice.
One of a parent’s most important responsibilities is to be a good role model. As your child grows they’ll learn about healthy habits from you. They watch, they emulate, and they adopt your habits. Creating healthy habits as a family will help your children grow up healthy and strong. They’ll take the habits they learned as children into adulthood.
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As children return to school this January, it is important that parents of school-aged children look at the quality and fit of their child’s backpack, as heavy, incorrectly fitted and badly packed school backpacks can lead to spinal health problems as your child grows.
Spinal health is crucial at any age and items like heavy backpacks may cause strain and discomfort to the spine. I believe spinal pain can be attributed to a number of factors, and heavy and incorrectly worn bags may also lead to poor posture, slouching and uneven hips.
The relationship between spinal health and carrying a heavy backpack may also depend on additional aspects such as your child’s age and weight.
If you’re worried about your child’s backpack weight, here are a few lifestyle and backpack modification tips:
Check your child’s’ backpack,
DOWNLOAD your free pdf version
What to look for in a backpack:
- Make sure the backpack is the right size for your child, no wider than their chest and below the
hollow of their back
- A molded frame on the back, that when adjusted fits their spine.
- A bag made from a lightweight material like canvas, with two padded straps
- Adjustable waist and sternum straps
- Separate compartments that allow for easy packing and weight distribution
How to carry the backpack in a spine safe way:
- Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed [1]. Only pack essentials to lessen the load, perhaps use school lockers if available.
- Pack the heaviest items closest to the spine and make sure all zippers are done up all the way.
- Secure the sternum and waist straps (they’re there for a reason)
- Always wear both straps. Tell the kids it’s not cool to ‘one-strap it’ anymore.
- Reduce the time spent wearing the backpack to no more than 30 minutes at any one time.
Another tip is to ensure your child is undertaking 60 minutes of moderate physical activity every day, as a part of correct spinal care.
I welcome you to make an appointment before school resumes for more advice and assistance on selecting the right backpack, making sure it is fitted correctly to suit your child’s current level of development.
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We all know about certain benefits of exercising – above all, that it’s good for us. But this isn’t always enough to get us motivated into actually doing it. If you’re looking for a little inspiration to get started then here are 10 reasons why exercise can improve your life.
1) More Energy: Although exercise in itself may be tiring, one of the major benefits of exercising is the fact that it’ll ultimately leave you feeling more energized. Studies have shown that regular exercise helps to reduce fatigue.
2) Increase Your Mood: Every time you exercise your body will release endorphins that help to make you feel good. Exercise really will give you a natural high!
3) Improve Your Health: There are so many health benefits of losing weight that it’s impossible to list them all here! By getting fit you’ll reduce the risk of diabetes, cancer, high blood pressure, stroke, heart disease and much more.
4) Improve Your Appearance: If being overweight or not being toned leaves you feeling unhappy about yourself then losing weight can help you to look and feel better.
5) Play With Your Kids: It takes a lot of energy to keep up with your kids. By losing weight and getting fit, you’ll be able to run around with them without constantly getting out of breath. This can be one of the most rewarding benefits of exercising: it helps you to enjoy life more.
6) Sleep Better: When you exercise more you’ll start to find it easier to get a good night’s rest. This adds to the energy boost that you’ll get from exercise in the long term.
7) Increase Your Strength and Stamina: Do you find it hard to go on long walks, even though you want to? Or maybe even carrying shopping bags up the stairs is a struggle? Exercise more and you’ll eventually be able to handle these activities with ease.
8) Reduce Stress: Exercise can hugely reduce stress levels. If you regularly suffer from stress – or even mental heath issues such as depression and anxiety – regular exercise can help to reduce your symptoms.
9) A Sense Of Achievement: When you start to exercise and see the improvements you’re making week on week, you’ll really get the feeling that you’ve achieved something worthwhile!
10) Keep Your Independence Later In Life: The more you can exercise now, while you’re still able, the more you can reduce the impact of certain health problems later in life. In short, keeping fit and healthy will help you to keep your independence as late into life as possible.
So how much will you need to work out to feel these benefits of exercising? That all depends on your current fitness levels. The good news is that just 30 minutes of exercise a day is enough to improve your health drastically. So what are you waiting for?!
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