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The Importance Of Exercise in Children

So you have chalked out healthy eating guidelines for your children and it has already started showing results. But have you ever wondered that along with healthy eating diet, how much important is it for your children to have a structured exercise regime? In today’s world where children have to survive in a highly competitive and stressful environment, the relationship between exercise and children needs to be taken seriously. Exercises for children are absolutely essential for their overall physical and mental growth.

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Exercise Keeps A Child Fit And Fine

Children who exercise regularly have improved physical fitness, higher level of confidence, higher level of energy and have much better memory than their counterparts who do not exercise. The importance of exercises in children can be only judged by the health benefits that are derived from them. So, let’s discuss the exercise health benefits for children.

1. Children who exercise have stronger immunity and their body’s ability to fight off diseases improves vastly. Most children who regularly exercise are less prone to common children’s health issues like coughs and colds, fevers, allergies etc.

2. Another exercise health benefits in children are reduction of Type 2 Diabetics because of increasing insulin sensitivity and improving of the carbohydrates metabolism.

3. Exercises also help to maintain balanced blood pressure level in the children. Additionally, it has been observed that exercises in children help in improving their cholesterol profile as well.

4.  Most children who exercise have stronger cardio vascular system owing to higher pumping activities of the heart. And stronger and healthy heart right from the childhood reduces the chances of heart ailments later in life.

5.  Of the numerous exercise health benefits, development of stronger bones, joints and muscles structure in children are of significant importance. This actually helps them in the long run and reduces chances of orthopedics problems a lot when they grow up.

Exercise Is A Great Way To Keep Health Ailments Away

6. Exercises in children can keep away one of the most common children’s health issues in recent times, obesity. As exercises help in burning calories in the bodies, children who exercise regularly are able to reduce body fat and also have controlled weights.

7. Another exercise health benefits in children is increasing blood flow to all the tissues in the body that includes the brain as well. Greater blood flow supplies more oxygen and nutrients to the cells in the children’s bodies. This makes the children more energized.

8. Greater blood flows also lead to higher rate of metabolism in the children’s bodies resulting in detoxification and in the process make the children much fitter. Also, exercises in children increase their breathing and sweating that is again responsible for detoxification as well.

9. Those children who exercise have enhanced brain metabolism which is largely responsible for better brain functions and increased memory.

10. Routine exercises regimes in children help them to concentrate much better in schools and all other activities.

11. There are several studies that substantiate the fact that the children who exercise have decreased level of anxieties, depressions and mood swings. Also exercise enhances their quality of sleep.

Sound Sleep Is Bound To Happen After Exercising

12. Children who exercise have higher self confidence, are more optimistic and have greater self esteem. Since their endurance level increase due to exercises, these children are better equipped to overcome difficulties and challenges in life and supposedly have more positive outlook towards life.

By now you must be fully aware of the relationship between exercise and children. So, if your children are not into any form of exercises, remember they are losing out on all the exercise health benefits. And being responsible parents your objective will definitely be to let your children grow into healthy, active and fit individuals, ready to take on the world!

Martin Polanco

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The Importance Of A Healthy Breakfast in Children

As parents our objective is to chalk out healthy eating guidelines for our children. In this context we cannot undermine the relationship between healthy breakfast and children. Studies have shown that if you want to maintain healthy eating diets for your children, you need to first ensure healthy breakfast for them. And most importantly children should not skip breakfast under any circumstances.


Healthy Breakfast Ensures A Great Start To The Day

So, let’s discuss the importance of a healthy breakfast for children and the reasons why it should not be skipped.

1. We know that there is a considerable time gap between the dinner and the breakfast. Breakfast helps the children to recharge or refuel the body for the long day ahead. Children who eat healthy breakfast are much more charged up and do not feel tired at school. They have high energy levels and can concentrate much better on the studies and physical activities.

2. The relationship between healthy breakfast and children can be directly linked to their academic performances in school. Children who skip breakfast have low levels of concentration and are more sluggish. They are less attentive and face difficulty to carry out the tasks particularly in the morning. There have been several studies conducted on this and all of them support the fact that children who eat nutritious breakfast have higher chances of performing better in both academics and sports in schools.

3.  Also children who eat breakfast regularly have high alertness level and higher span of attention. They have overall development of both body and mind that is required for academic excellence. Their high energy levels and fit bodies ensure that they excel in sports and other extracurricular activities.


4.  Another important aspect of healthy breakfast in children is the high intake of fibers in their bodies which are very essential for regulation of the digestive system and prevention of constipation. Most of the other meals that the children take are less in fiber contain in comparison to breakfast. So skipping of breakfast makes your children deprived of this vital nutrient required by the body.

5. As the breakfasts are usually high in fiber content and low in fat, they help in checking the bad cholesterols in children. So habits of healthy breakfast in children actually safeguard them in the later part of their life from several diseases that originate from higher percentage of bad cholesterols in the body.


Good Breakfast Makes Happy Child

6. There is a misconception in some of the growing children that skipping of breakfast can lead to weight loss. On the contrary, a well nourished and healthy breakfast in children actually helps them to keep a check on their body weight. Children who skip breakfast develop habits of snacking in between meals as their bodies are starved. In the process they eat excessively in later part of the day and end up gaining more calories than the normal requirements. This eventually leads to overweight and can be even responsible for obesity.

Now you will be surely able to establish the relationship between healthy breakfast and children. All that you need is to make your children understand the benefits and importance of a healthy breakfast. Once you are able to achieve that and make it a habit of healthy breakfast in children, wait and watch your children growing into healthy adults who excel in whatever they do!

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How To Select Healthy Food For Children?

Selecting healthy foods for children have always been a daunting task for parents. And with today’s children being far more intelligent and always thinking ahead of us, the job has become more difficult. But as parents, it is our responsibility to put the children on healthy eating diets and for that, selection of healthy foods for children is the key. But then again the big question is how to relate healthy food and children? You cannot force them, you cannot be too restrictive and you also cannot be too liberal at the same time! So, let’s try and see few tricks that may be effective for selecting healthy foods for children.


Healthy Food Chart for Kids

  • Shopping Time: If you involve the children in selecting fruits and vegetables, their interest levels are bound to increase and they will also enjoy the experience of selecting various items. So if they have selected pears and carrots this week, ask them to select may be grapes and eggplants next week. Once you serve the foods that the children have selected, it is hard for them to refuse to eat those foods!
  • Joy of Cooking: You can create a bridge between healthy food and children instantly if you allow your children to cook. If the children are involved in planning the meal and also preparing them, they will show more interest in eating them. Start with basic things like peeling, cutting or just stirring the foods. Then slowly graduate them to help you out into full fledged cooking. You can also incorporate some nutritional activities for children in cooking that can generate interest in them.
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    Healthy Family Means Wealthy Family

  • Eating Together: Eating together has multiple children health benefits. Your children will look forward to eating with you and in the process you can also dish out foods that are rich in nutritional value. For most of the children their parents are the role models. So, if you yourself explain them what food health benefits that the vegetables or the fruits you are eating have, they will try to follow you.
  • Only Positive Messages: Try not to label foods into “good’ and “bad” categories. Instead highlight the food health benefits that are associated with the fruits, vegetable or cereals rich in nutritional values. Emphasize on the benefits the children may derive by linking the foods to their areas of interests like sports, studies or appearances. Tell them that one of the fruit health benefits of apples is having stronger bones and the children can run faster if their bones are developed. Or tell them that carrots are good for their skin and will make them glow.
  • Praise Them: Praise your children with a smile or a pat on the back and tell them how smart they are in selecting foods that are rich in nutritional values. This will encourage them to develop healthy eating diets and will be beneficial in the long run.
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    Pack Your Refrigerator With Fresh Food

  • Access is the Key: Keep your fridge and kitchen packed with bright colorful fruits, fresh vegetables, flavored low fat milk, yoghurt and cheese; whole grain snacks etc. Remind the children that your home is stocked up with all these foods and they need not run to the fast food store in case they are hungry! Give them the access to have flavored milk instead of fizzy drinks or feed them with pretzels instead of potato chips.

Try these simple but effective tricks and see how it helps in selection of healthy foods for children. You will be amazed to see the relationship it develops between food and children. And in the process your children can develop healthy eating diets that will be lifetime rewards for them!

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