Cycle of Consultations for parents on developing a healthy lifestyleconsultation (preparatory group)
Consultation for parents
“The role of family in creating a healthy lifestyle”
“Take care of your health from a young age!” - this proverb has a deep meaning. The formation of a healthy lifestyle should begin with the birth of a child so that a person already develops a conscious attitude towards his health.
The conditions on which the direction of the formation of a child’s personality, as well as his health, depend, are laid down in the family. What is instilled in a child from childhood and adolescence in the family in the field of moral, ethical and other principles determines all his future behavior in life, attitude towards himself, his health and the health of others.
Even at early school age, a child is not yet able to consciously and adequately follow basic hygiene and sanitation standards, fulfill the requirements of a healthy lifestyle, and take care of his own health and the health of others. All this brings to the fore the task for parents to develop, as early as possible, in a small child the skills and abilities that contribute to maintaining their health.
Of course, the health of children directly depends on living conditions in the family, health literacy, hygiene culture of parents and their level of education.
As a rule, adults become interested in the problem of developing healthy lifestyle habits only when the child already needs psychological or medical help. The readiness for a healthy lifestyle does not arise by itself, but is formed in a person from an early age, primarily within the family in which the child was born and raised.
A healthy lifestyle serves to strengthen the entire family. The child must learn the best Russian family traditions, understand the meaning and importance of family in a person’s life, the role of the child in the family, and master the norms and ethics of relationships with parents and other family members. Spiritual health is the peak that everyone must climb to for themselves.
The main task for parents is to form in the child a moral attitude towards their health, which is expressed in the desire and need to be healthy and to lead a healthy lifestyle. He must realize that health is the most important value for a person, the main condition for achieving any life goal, and everyone is responsible for maintaining and strengthening their health. In this, nothing can replace the authority of an adult. Therefore, parents themselves must embrace the philosophy of a healthy lifestyle and embark on the path of health.
There is a rule: “If you want to raise your child healthy, follow the path of health yourself, otherwise there will be nowhere to lead him!”
Even in early preschool age, a child is not yet able to consciously and adequately follow basic hygiene and sanitation standards, fulfill the requirements of a healthy lifestyle, and take care of his own health and the health of others. All this brings to the fore the task for parents to develop, as early as possible, in a small child the skills and abilities that contribute to maintaining their health.
The home regime of a preschooler is one of the important components of family education, which allows you to maintain a high level of performance, delay fatigue and eliminate overwork. The family organizes a rational home regime - sleep, optimal motor mode, balanced nutrition, hardening, personal hygiene, moral and ethical education, rejection of health destroyers, etc. The routine in kindergarten should correspond to the routine at home.
Another very important problem related to children’s health is watching TV and using a computer. A computer and TV are undoubtedly useful for the development of a child’s horizons, memory, attention, thinking, and coordination, but subject to a reasonable approach to the choice of games and programs, as well as the child’s continuous time spent in front of the screen, which should not exceed 30 minutes.
When creating a healthy lifestyle for a child, the family must instill in the child the following basic knowledge, skills and abilities:
— knowledge of the rules of personal hygiene, hygiene of residential and educational premises, clothing, shoes, etc.;
- the ability to correctly build a daily routine and implement it;
— ability to analyze dangerous situations, predict consequences and find a way out of them;
- the ability to interact with the environment, to understand under what conditions the habitat (house, street, road, forest) is safe for life;
— knowledge of the main parts of the body and internal organs, their location and role in the life of the human body;
- the ability to measure height, body weight, determine the frequency of your pulse and breathing, understanding the importance of determining these indicators for monitoring health status and its correction;
— understanding the importance of a healthy lifestyle for personal health, well-being, and academic success;
- the ability to correctly build a daily routine and implement it;
— knowledge of the basic rules of rational nutrition, taking into account age;
— understanding the importance of physical activity for the development of a healthy body;
— knowledge of the rules for the prevention of diseases of the spine, foot, organs of vision, hearing and others;
— knowledge of the main natural factors that improve health and the rules for their use;
- knowledge of the rules of maintaining health from colds and some other infectious diseases;
— ability to analyze dangerous situations, predict consequences and find a way out of them;
— the ability to provide basic assistance for minor cuts, bruises, burns, frostbite;
- knowledge of medical institutions where it is possible to get help in case of illness.
Parents need to know the criteria for the effectiveness of healthy lifestyle education:
— positive dynamics of your child’s physical condition;
— reduction of morbidity;
- developing the child’s skills to build relationships with peers, parents and other people;
- reducing the level of anxiety and aggressiveness.
It is quite obvious that solving the problem of improving the health of preschool children is possible only if a unified program of hygienic training and education is implemented in the family and kindergarten.
Consultation for parents
“We will play together and improve our health”
Without movement, a child cannot grow up healthy. You can hardly find parents who do not want their children to grow up healthy. However, many do not know how to achieve this.
It is known that play is the main activity of children. It is vital for maintaining and strengthening their health and physical development. Even in ancient times, games were not only entertaining, but also therapeutic. One of the greatest physicians of antiquity, the Roman physician Claudius Galen, prescribed ball games to his patients instead of medicine.
Movement is also an effective healing tool. Outdoor games based on movements that require a lot of energy (running, jumping, climbing, etc.) increase metabolism in the body. They have a strengthening effect on the child’s nervous, cardiovascular, and respiratory systems and help create a cheerful mood. Active movements increase resistance to diseases, which is very important in the event of colds and infectious diseases, causing the mobilization of the body's defenses, helping to improve tissue nutrition, the formation of the skeleton and correct posture.
All children love to move, run races, jump, play ball, and ride a bike. This activity helps them get the necessary physical activity and develop physical qualities. For example, in order to dodge a “trap”, you need to show dexterity, and when escaping from it, run as quickly as possible. Captivated by the plot of the game, children can perform the same movements with interest many times without noticing fatigue, and this leads to the development of endurance.
During outdoor games, children act in accordance with the rules, which are mandatory for all participants. The rules regulate the behavior of the players and contribute to the development of mutual assistance and discipline. At the same time, the need to follow the rules, as well as overcome obstacles inevitable in the game, contributes to the development of strong-willed qualities - endurance, courage, determination, and the ability to cope with negative emotions.
Parents not only maintain the health of their child, but also try to strengthen it. Often, many people don’t even know how to prepare a place for outdoor games and physical exercises?
Any movement activates the child's breathing and increases oxygen consumption. In this regard, preference should be given to outdoor games and exercises. If our weather conditions do not allow you to play with your child outside, then you should ventilate the room well.
An active interest in physical exercises is aroused in children by a variety of toys and objects that are available in the house (balls, hoops, circles, skittles, jump ropes, cubes, as well as sleds, skis, inflatable rubber toys, swings, ladders, etc.). The child needs to be given the opportunity to roll something, throw something, climb stairs, swing, jump over, etc.
“How to interest a child in active play and physical exercise?” - many young parents ask. The answer is quite simple: a healthy child does not need to be forced to do physical education - he himself needs movement and willingly performs new tasks and plays outdoor games.
Under no circumstances should you force a child to perform a particular movement or turn games into a boring lesson. During classes, the most valued exercises are those that the child performs with joy, without pressure from adults, without suspecting that he is obeying their wishes. Gradually involve the child in all new types of games and fun, systematically repeating them so that the child consolidates the learned movements. It’s great if you encourage your child with praise, you will be surprised at how strong, dexterous, strong he is, how much he can do. Demonstrating his skills in front of other family members or his peers will also help to awaken a child’s interest in physical exercise. Thus, the child gradually develops self-confidence and the desire to learn further, mastering new, more complex movements and games.
If a child has no desire to exercise, analyze the reasons for such a negative attitude towards physical exercise in order to create more favorable conditions in the future. For example, some overweight children do not like to exercise because it is difficult for them to move and they are prone to laziness. Such children should be involved in activities in every possible way so that they do not lag behind in motor development. In addition to praise, they can also be motivated by a convincing explanation of why physical exercise is so necessary. First of all, in order not to get sick, so that he does not look like a bear cub, so that other children do not overtake him, so that he quickly learns to swim - by the way, overweight children have excellent abilities for mastering swimming.
When and how much to study?
The duration varies: it depends on the age of the child (a 2-year-old child needs 10 minutes, and a 7-year-old child can play for 45 minutes).
You should definitely take advantage of every opportunity to move around with your child in the fresh air - most often this is provided on weekends.
During morning exercises, it is better to use easy and already familiar exercises, since there is usually not enough time and patience to learn new, more complex exercises. The duration of morning exercises is no more than 10 minutes.
Before lunch, be sure to give your child the opportunity to take a walk, ride a children's scooter or bicycle, or play in the fresh air. After lunch, rest is needed. After sleep, short invigorating exercises are useful.
In the afternoon, more time should be devoted to mastering various movements with objects (toys, bicycles, scooters, skis) and for exercises on various equipment (gymnastic walls, swings, slides) - preferably in the company of peers or brothers and sisters.
Exercises before dinner are the most common form of joint activities, since parents are usually at home and at least one of them can take care of the child. After dinner, it is not recommended to engage in outdoor games and exercises with children: intense physical activity after eating is harmful (this applies to any time of the day), and in addition, after physical exercise, children have difficulty falling asleep.
During joint outdoor games and physical exercises, an adult lifts, carries, rocks a child, helps him pull himself up, jump, climb up, etc. Thanks to this, the parents themselves develop physically, becoming stronger, more dexterous and more resilient. This use of free time is beneficial for both parties. The child admires his father: how strong, how dexterous dad is, how well he does the exercises! Imitates his mother in grace and coordination of movements.
The emotional power of the game must be used to further preserve and strengthen health, namely for the development of a beautiful gait, fast running, bold jumps and leaps, dexterous climbing and throwing. When choosing a game, you need to thoroughly think about what you want to teach your child, what type of motor activity you want to choose for him. Almost every exercise can be quickly turned into a game by giving it some cute name (according to the child's interests: walking gracefully like a princess or jumping high like a super hero) and defining how to play the game, where to start and, of course by setting simple rules. Some games require a group of at least 3 children. If the child does not have brothers and sisters, the children's team, as a rule, is replaced by parents. Explanations must be clear and precise, they must be given in a cheerful voice and immediately show all the movements. A cheerful tone, a joke, laughter, and the active participation of an adult always captivate a child.
And remember, physical exercises and games will only benefit the child when they are done systematically and with pleasure. And the best part is that when playing with you, the children laugh so loudly that the gloomiest dad or the stern, tired mother smiles.
Conversation with parents “Teach children to be healthy”
A specialist doctor can judge whether a child has a disease or not. The level of mental development is determined by a child psychologist.
According to S.V. Popova, if we take the level of health as 100%, then 20% depend on hereditary factors, 20% on environmental factors, 10% on the activities of the health care system. And 50% depends on the person himself, on the lifestyle he leads.
The formation of motivation for a healthy lifestyle depends, first of all, on parents. It is parents, in close cooperation with the school, who must help develop in their children the habit and then the need for a healthy lifestyle, the formation of skills in making independent decisions regarding maintaining and strengthening their health.
Let us dwell in more detail on the issue of developing habits and skills in children that are safe for life and health.
A habit is behavior, a course of action that has become common and permanent. A habit is most often formed on the basis of a skill (a skill is a learned method of action that has been brought to the point of automaticity).
For example, if a child has learned to swim well, then he will be happy to spend his leisure time in the pool, etc.
Habits are cultivated not so much by words as by deeds. “Teach by showing, not by telling,” they said in ancient times. Every instruction from adults on the need to perform this or that action must be accompanied by an explanation of why it must be performed. To consolidate the habit, the praise of an adult and the first positive results are of great importance. This is especially important when forming the habit of taking care of their health in children. Incorrect “reinforcement” of habits leads to the formation of bad habits in children (biting nails, not washing hands before eating, smoking, etc.). It is quite difficult to eradicate bad habits. Patience and endurance are required from parents.
Preschooler's daily routine.
Particular attention should be paid to the problem of developing the habit of observing a daily routine in children as the most important factor in the health of a preschooler.
A rationally organized regime for a preschooler is:
Recreation in the fresh air is mandatory.
Daytime naps and sufficient sleep duration with strictly established times of getting up and going to bed.
Regular and nutritious meals.
The time a child wakes up is a very important moment in the daily routine. How the parents wake up the child and in what mood he wakes up determines his psychological mood for the whole day. It is advisable for parents to remember all the kindest words they said to their children.
In many families, waking up occurs with an alarm clock. And according to scientists, the sound of an alarm clock is a significant stress for the body. But what should we do? It is necessary to develop the habit of waking up at the same time every day. Then the child’s body will wake up at the same time.
But in order to get up on time, the child needs to go to bed on time. Before breakfast, the child needs to have time to make his bed, and he must do this himself, do gymnastics, and perform hygiene procedures.
You need to leave enough time for the road to kindergarten so that it becomes a relaxing walk.
Morning hygienic exercises (exercises).
Parents often ask the question: “Should children be forced to do morning exercises?” no need to force. Everything associated with “forcing” causes increased resistance in children, and sometimes a negative attitude for life. As they used to say in the old days6, “Children learn from what they see in their own homes.” After all, the way of life in a family is, as a rule, inherited by children, who, growing up, very often build their family in the likeness of their parents. Therefore, parents are recommended to exercise together with their children for the sake of their health.
Exercise is important because it prepares the body for active daily activities. Scientists and physiologists have found that children who do exercises every day are more efficient, cheerful, and disciplined than those children who do not exercise in the morning.
Food and rest for children.
“Eat right and don’t need medicine,” this folk wisdom perfectly reflects how important it is for a growing body to eat at the same time, properly organized and balanced nutrition. Therefore, how a child eats, whether he follows a diet, largely determines his health.
For the normal development of a child’s body and maintaining its performance at a high level, a complete diet, balanced in the content of proteins, fats, carbohydrates, mineral salts and vitamins, is required. All these substances are found in dairy products, meat, fish, eggs, vegetables, fruits, and berries. These products should always be present on the children's menu. The interval between meals should not exceed 3-4 hours, since long breaks between meals affect the child’s health, causing fatigue, decreased performance, and headaches.
Morning breakfast is very important for children's health. In the morning, all human organs begin to actively function and begin to function, including the pancreas, which secretes gastric juice to digest food. If this juice enters an empty stomach, it irritates the walls of the stomach, causing or provoking various gastric diseases. Therefore, children must have breakfast in the morning.
After lunch, the preschooler must rest. Children are recommended to take an afternoon nap; after sleep, a walk and play in the fresh air. If the child sleeps during the day, then he goes for a walk after sleep.
It is very important that there is time in your daily routine for activities that interest you.
Particular attention should be paid to such a component of the daily routine as sleep.
Parents should strive to create conditions for adequate sleep, which for a 5-8 year old child should be at least 10.5-11 hours. Of course, the duration of sleep depends on the individual state of health and physical development of the child.
Before going to bed, you must follow the basic rules of behavior:
Do not play noisy games of chance.
Don't play sports.
Don't watch scary movies.
Parents should not scold or punish their child.
Aim for your child to go to bed at the same time every day.
Before going to bed, the child's room should be well ventilated.
Consultation for parents
“A healthy lifestyle for your children, or 10 commandments of health”
Goal: formation of health of preschool children.
Every parent wants to see their children healthy and happy, but not everyone thinks about how to ensure that their children live in harmony with themselves, with the world around them, with people. Meanwhile, the secret of this harmony is simple - a healthy lifestyle.
As a rule, the result of a healthy lifestyle is physical and mental health. They are closely related. It is no coincidence that people say: “A healthy mind in a healthy body.” Psychologists and teachers have long established that preschool age is the most favorable for the formation of healthy habits. During this period, the child spends a significant part of his time in the family, among his relatives, whose lifestyle and behavioral stereotypes become the strongest factors in the formation of their ideas about life.
A healthy lifestyle is a joy for both big and small in the house, but to create it, several conditions must be met.
Many people practice it themselves, using simple rules known to everyone to maintain health. Known from deep childhood: “the sun, air and water are our best friends”... But not everyone remembers and many underestimate the magical properties.
Since they also look simple and very ordinary, this is consistency and systematicity.
10 commandments for a healthy life:
1. Food:
For full growth and development, children need rational, nutritious nutrition. When organizing your child’s nutrition, try to adhere to simple but very important rules:
- eating according to a schedule - develop the habit of eating in your child at strictly defined hours;
— for cooking, use only natural products that do not contain preservatives or synthetic additives;
- include foods rich in vitamins and minerals in your child’s diet, especially in the spring;
— it is important that the diet is well balanced: the food must contain a sufficient amount of proteins, fats and carbohydrates;
— there should be fruits and vegetables on the table every day;
— a child’s appetite often depends on the appearance of food. The baby will eat with great pleasure if you creatively decorate the dish, creating some recognizable figures from the products.
It is important to remember that sometimes children want this or that food in their diet because their body needs it.
Listen to your child's needs!
2. Regulate the load!
- physical;
- emotional;
- intellectual.
We live by the motto: “Time for work, time for fun.” We carefully monitor the child's behavior. In this case, it is necessary to focus on the child’s condition. Loss of attention, whims, hysterics, refusal of activity, disinhibition are a signal of overload.
At the first sign of these manifestations, you should stop or reduce the intensity of activity or communication. Give your child a chance to rest as soon as possible. The best rest is physical activity in the fresh air.
Attention! Even exceeding emotionally positive loads: exciting games, joyful communication can lead to overload and, as a result, to unfavorable results. If we, adults, do not take action in time and do not stop or reduce the load on the child, this condition may be followed by exhaustion, malaise, hysteria, and then illness.
3. Fresh air!
It is simply necessary for children's developing brains!
Lack of oxygen leads to a significant decrease in activity. In an unventilated, stuffy room, a child cannot be in an active, alert state, much less perform any tasks that require concentration.
Lack of oxygen leads to rapid fatigue and exhaustion.
For good health and successful activities, the child needs to stay in the open fresh air and in a ventilated room:
- always during sleep;
- physical activity in the fresh air is required - at least 2 hours a day.
Remember, children's brains need
in a large amount of oxygen.
4. Physical activity!
Movement is a child’s natural state.
The task of adults is to create conditions for the child’s motor activity. The best environment for this is a playground or park, since they combine two important conditions for physical activity - space and fresh air.
Let your child walk as much as possible, play outdoor games,
runs, jumps, climbs, swims…. This is very important for a complete
activity of the brain, and, consequently, of the child’s entire body!
5. Physical education!
Systematic physical exercise is very beneficial for health. They strengthen not only the physical health, but also the child’s psyche, and have a positive effect on his character. They contribute to the development of strong-willed qualities, self-confidence, responsibility, and the ability to make friends.
The arsenal of types of physical culture is very wide: it
— Morning exercises – preferably with stretching and jumping:
The main thing is that the child likes the chosen type of physical education,
so that he does it with pleasure.
6. Water treatments!
The importance of water procedures for human health has long been known and confirmed by centuries of experience.
They are very beneficial for health, well-being, and good mood.
You can choose any type of water procedures suitable for your child or alternate between different types:
- dousing in the morning after sleep and in the evening before bed with 1-2 small buckets of warm, cool or cold water;
- contrast shower, contrast baths for hands and feet (3-7 contrasts, starting with warm or hot and ending with cold, the duration of warm or hot is 2 times longer than cold);
- rubbing with a wet towel.
7. Warm, friendly psychological climate in the family
The environment in which a child is raised and the psychological climate in the family have a huge impact on the child’s physical and mental health. In a comfortable situation, the child’s development proceeds faster and more harmoniously. He “absorbs” everything positive that surrounds him. And this makes him a strong, happy and confident person.
And vice versa, if a child grows up in an unfavorable environment where there is aggression, irritation, anger, anxiety, fear, he is “infected” with these negative emotions and feelings, which leads to various kinds of disorders of his health and, consequently, to developmental delays.
Establish a ban in the family on: violent negative (and even positive) emotions, especially in the evening, before bed; scream, anger.
By communicating positively with your child, you charge him with energy.
Our negativity (screaming, irritation) destroys the child’s fragile psyche and disorients him. And therefore, it weakens his capabilities and ultimately his health.
8. Simple massage and self-massage techniques:
Hands, feet, ears, face, biologically active points of the body.
9. Creativity:
Children are creators. Adults only need to create conditions for their creative activity.
In creativity, a child can express himself: his thoughts, feelings, emotions. He can create his own world according to his own laws, feel joy and satisfaction. In creativity, a child can express negative feelings and experiences and free himself from them. Through creativity, a child comprehends beauty and the harmony of the world.
Help your child see the beauty in the world, help him “fall in love with
beauty" and support his desire to create.
Various types of activities are suitable for this: drawing; modeling (from plasticine, clay, dough); listening to classical and children's music and sounds of nature; music and singing lessons; dancing and artistic activities. All this and much more provides the opportunity for emotional expression,
teaches the child to love work and be proud of himself.
10. Maintain a daily routine!
It is very important to teach your child to wake up and fall asleep, eat, play, walk, and work at the same time.
Pay special attention to proper sleep (falling asleep on time - no later than 21.00-22.00, minimum sleep duration - 8-10 hours);
Regulate TV viewing both in terms of time (no more than 40 minutes - 1 hour, and in content - in the evening, avoid stimulating topics).
This instills a feeling of security, confidence and stability.
This teaches the child to distribute and maintain physical and mental strength throughout the day. This makes him calmer and more positive.
Thus, a healthy lifestyle for all family members in the present is the key to a child’s happy and prosperous life in harmony with the world in the future.
Maintaining a healthy lifestyle is not that difficult. But if we teach children from a very early age to value, protect and strengthen their health, if we demonstrate a healthy lifestyle by personal example, then only in this case can we hope that the future generation will be healthier and more developed not only intellectually, spiritually, but and physically.
Be always healthy!
Do what schooling can't do
Of course, there are physical education classes in schools, but very often they instill in children not love, but hatred of physical exercise. Grueling cross-country courses in middle and high school instill in children the same aversion to physical education as reading complex works to literature.
Therefore, parents must do what standard school education is not always capable of - teach their children that physical exercise and sports are joy, pleasure and an excellent, “fresh” mood, and not a heavy duty and punishment. The child must understand how great it is to be strong, resilient and powerful, and not frail, painful or swollen with fat.
What about sweets?
Children's favorite sweets, of course, should not replace “serious” food. From confectionery products for everyday nutrition, it is better to choose the healthiest “snacks” - marshmallows, marshmallows, marmalade, which contain virtually no fat. It’s even better to prove to your child that dates, dried apricots, prunes, raisins and other dried fruits are much tastier and sweeter than many sweets and cakes.
Of course, there is no need to make your home menu too strict. Sometimes you can include “heavier” and fatty sweets in your diet - pastries and pies. If a child moves a lot, such works of confectionery art will not cause much harm to his health.
How to practice?
Let's look at what parents can do to teach their child a healthy lifestyle.
It is very important to start doing this in preschool age, since studies have proven that children with whom they do hardening and gymnastics, walk a lot, grow stronger and get sick less often. Therefore, before entering first grade, the child should already have good immunity and resistance to colds.
Otherwise, he will have to remain on sick leave, miss work, and then catch up, which will become an additional burden and stress.
It is necessary to transfer certain theoretical knowledge and practical skills to the child on time. What forms of work can parents choose for themselves?
Attending sports competitions with your child and participating in them. Active walks in the fresh air. Themed walks in the park. You can not just walk, but introduce your child to the world around him, talk about the weather, plants and animals. Using Problem Situations
In order for a child to forever remember the importance of one or another component of a healthy lifestyle, he needs to understand it himself. Parents can play an exciting game with him, for example, “Why does Masha’s doll have toothache?”
First, a game situation is set - the doll has a toothache, the child needs to find out why this happened. By asking questions, he learns that Masha does not brush her teeth twice a day. In this way, a small discovery will be made, the baby will be convinced of the importance of the mandatory hygiene procedure. After this, you need to consolidate your knowledge by watching a video about how to use the brush correctly.
Parents can use cards by hanging them throughout the apartment so that the child always has before his eyes the most important rules of a healthy lifestyle, illustrated by his favorite fairy tale or cartoon characters.
Massage and exercise
Another way to strengthen a child’s health at home is massage for children under 1.5 years old and teaching the baby to exercise after acquiring the skill of walking.
Massage for toddlers is introduced from the first days of a child’s life and can be of several types:
- Relaxing massage. It is given to children from birth;
- Warm-up massage. Used from 2 weeks of life;
- Massage training. Introduced after 1 month of life.
Getting acquainted with massage begins from the first days of life and consists of lightly stroking the child’s body, careful movements of the arms and legs. After 2 weeks, warm-up elements are added to the strokes, giving a slight load on the muscles of the legs and arms. Gradually, the child begins to master his body and the massage combines not only stroking, but various exercises. So, for example, at six months a child can be asked to sit down during a massage, while the mother massages his back.
Massage techniques and techniques for a child under one year old differ in intensity and methods of using muscles. Clinics usually have a special physiotherapist nurse who can teach you how to properly perform the necessary elements for your child.
After the child learns to walk, you need to teach him to do a set of exercises every morning - exercises. The complexity and duration of the morning set of exercises should be selected based on the child’s age, skills, and interest. In most cases, 5-15 minutes and 10-15 exercises to stimulate different muscle groups (running, squats, stretching, bending, walking, etc.) are enough for morning exercises. By teaching your child to start with exercise every morning, you are making a big contribution to the health of your son or daughter. Light exercise stimulates blood circulation, gives vitality, allows the body to more easily adapt to changes - useful for building immunity.
It is easy to create conditions for strengthening a child’s health; you just need to teach him to comply with generally accepted standards of a healthy lifestyle. In the first weeks, the baby may resist and refuse to follow the proposed scheme, but after 21-30 days he will get used to it and will happily follow the path of health all his life.
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Be an example or an “anti-example”
Naturally, in order to accustom your child to a healthy lifestyle, you yourself must eat right, exercise, and not smoke or indulge in alcohol. If you are overgrown with a solid layer of fat, smoke, eat only processed foods and spend your leisure time in front of the TV screen with a can of beer or something stronger, then you are unlikely to be able to set a positive, healthy example for your child.
On the other hand, it is only in childhood that children copy their parents, and in adolescence they often strive to do the opposite. Therefore, maybe your “bad” example will inspire your child to lead a healthier lifestyle. But still, as practice shows, in families with smoking parents, children also very often start smoking.
Adequate sleep for a child
Babies not only grow in their sleep, but also regain their strength. You can arrange quiet time at home with the whole family. In European countries this is called siesta. However, you should not give your baby too much sleep, as the body’s functioning will be disrupted. You can act according to the principle of a kindergarten - 1.5 hours at lunch in the period from 13 to 15 hours of the day.
The health of the child is one of the main concerns of his parents. Each of them dreams of seeing their child full of strength and energy, satisfied with life and happy. But the basis of all this is good health.
It is worth thinking about it already at the stage of pregnancy planning, because the baby’s immunity is formed in the mother’s womb and largely depends on the state of her body.
But after the birth of a child, the key to his excellent health is the formation of a healthy lifestyle, which parents must ensure.
The best seasoning is hunger
But how to teach your child to eat healthy food? Even the ancient sages said that the best seasoning is hunger. Therefore, in order for a child to want to eat healthy, natural food, he just needs to work up an appetite through physical activity and movement in the fresh air. Then the most ordinary and simple food will seem to him the most delicious in the world.
If a child begins to actively engage in sports and train seriously, then, in principle, he will not need any special dietary restrictions. Many great athletes who train hard don't eat the healthiest foods and don't put on a layer of fat.
For example, the diet of 18-time Olympic champion Michael Phelps at the peak of his form contained 10-12 thousand kilocalories, which is about 5 times more than that of an ordinary, healthy man. At the same time, his Olympic diet did not contain the most healthy foods (huge portions of pasta, pizza, mayonnaise, etc.), which in no way contributed to the appearance of excess weight in the most titled Olympian in the world, since all this incredible amount of energy was burned in time of intense, long hours of training.
What makes up the basis of a healthy diet
The basis of a healthy diet in childhood should be “primary”, “live” products that have not undergone ten degrees of processing - lean meat, fish, natural dairy products (cheese, cottage cheese, sour cream, kefir, etc.), cereals , wholemeal bread, fruits, vegetables, dried fruits and nuts. This is what your child should eat first of all, and not dumplings, sausages and canned food.
If your child initially develops healthy eating habits, then he is unlikely to demand heavy, fatty foods from you every day for breakfast, lunch and dinner. A healthy menu doesn't have to be boring. In fact, healthy dishes, if prepared and served correctly, can be much tastier than all kinds of “garbage”.
In order for the child to feel cheerful and strong all day, it is best to feed him complex carbohydrates for breakfast (porridge, energy-intensive fruits, wholemeal bread, etc.), which will supply him with energy all day, and for lunch - something something high in protein. For dinner you can eat something carbohydrate and something protein.
If a child gets hungry before lunch or dinner, the best snack for him can be natural foods - vegetables, fruits and dried fruits that will not kill his appetite. Nuts or cheese, which contain a huge amount of protein and fat, can be a much healthier and filling school snack than bologna sandwiches.
Rules for a healthy lifestyle for children
Today we can highlight several basic rules that will help parents not only toughen up their baby, but also teach them self-control. There is no point in making an Olympic medalist out of a 3-year-old child, since playing sports and leading a healthy lifestyle should, first of all, bring him joy.
At the initial stages, the following rules and nuances can be distinguished:
- More air and walks - like any organism, at the developmental stage the baby needs fresh air. Trapped air in an apartment or house kills the immune system, as it contains a huge number of bacteria, microorganisms and small insects.
- Ventilation of the room - filling the house with fresh air is necessary on a daily basis.
- Room lighting - sunlight and daylight kills germs and dangerous microorganisms. Therefore, parents need to make sure that the baby’s room is well lit. Moreover, light has a positive effect on children's mood.
- Movement - the more the baby moves, the better the musculoskeletal system develops. The baby also forms and develops muscle mass. It is better to move while playing, so the baby will not experience discomfort, and parents will not need to force them to do something.
- Clothing - sometimes parents neglect the most important rule - overheating is just as bad as lack of clothing. You need to dress your child outside a little warmer than you dress yourself. It is worth considering that a baby moves during walks and burns more energy than an adult. Like an adult, a baby’s self-heating mechanism should start.
- Healthy eating - at developmental stages, breastfeeding is sufficient for the baby. Experts do not recommend delaying it and switching the baby to natural food. This can be done on the recommendation of a doctor. Feeding is introduced gradually.
- Hardening - a child needs to be hardened from an early age. However, this must be done carefully, since the young body is not fully strengthened. The first hardening can even be swimming in open reservoirs or rivers. You can also maintain the temperature regime in the room.
- Positive emotions - the more often the baby smiles, the better his health will be. If children are in a good mood, there is no need to force them to do exercises or tasks, they will do them themselves.
