As your child prepares to head into the school year, it is important for parents to provide guidance and set standards for their child’s well being for the upcoming year. As your child moves into a school setting, considerations about how to keep your child healthy should take top priority.

First, school-age children need eight to 10 hours of sleep to work at the highest level of learning while in school. Children need good sleeping habits that will last a lifetime and these habits start early. Below are a few tips to help your family get adequate sleep each night:

• Set a regular time for bed each night and stick to it;

• Avoid feeding children big meals close to bedtime;

• Avoid caffeine less than six hours before bedtime;

• Make after-dinner playtime a relaxing time;

• Establish a calming bedtime routine.

Second, limit screen time to two hours or less a day and be sure the content children watch is carefully selected and adult approved. If you would like to reduce your child’s screen time, here are a few tips:

• Be a good role model and limit your screen time, too. If your kids see you following your own rules, then they’ll be more likely to do the same.

• When you do spend time in front of the screen, do something active. Stretch, do yoga and/or lift weights. Or, challenge the family to see who can do the most push-ups, jumping jacks, or leg lifts during TV commercial breaks.

• Create screen-free bedrooms. Don’t put a TV or computer in your child's bedroom.

• Turn off the TV during meals. Better yet, remove the TV from the eating area if you have one there.

Third, healthy lunches and snacks need to be monitored for balance and adequate combination of fruits, vegetables and whole grains. Lunch should contain food from all five main food groups: breads, fruits, vegetables, protein and dairy products.

Also, reduce refined sugar in sweets and replace high fructose juices for 100 percent fruit juices. If you have a picky child or are looking for some creative ideas, some sandwich alternatives include pasta salad, bean salads, hard-boiled eggs, trail mix, yogurt, crackers with cheese or peanut butter, hummus and pita flatbread, sliced veggies and yogurt dip.

Lastly, physical activity and play are both very important to reverse the obesity epidemic that is now at an alarming 30 percent rate for children ages 5-12. Children in the U.S. today are less fit than they were a generation ago. Many are showing early signs of cardiovascular risk factors such as physical inactivity, excess weight, higher blood cholesterol and cigarette smoking. Children and adolescents should participate in a minimum of 60 minutes (1 hour) or more of physical activity each day. Follow the tips below to increase your child’s daily physical activity:

• Be a role model for your child by taking a walk with the family, set a time to play at the playground or even coach your child’s youth sports team.

• Take a 10-minute activity break every hour while you read, do homework or watch TV.

• Climb stairs instead of taking an escalator or elevator.

• Encourage others to join you.

• Plan one special physical activity event, like a bike ride or hiking, with a group each week.

• Sign up for an exercise class or other physical activity program at your local YMCA/JCC.

Back to school is back to basics. It’s time to change up the old habits and move into new healthier ones for your child. Now is a great time to find ways to change your child’s routine. Be adventurous; try new sports, games and other activities, as well as new foods.

Your family will grow stronger, play longer, and look and feel better. Set realistic goals - don't try changing too much at once.

For more information about the YMCA/JCC Healthy Kids program, call 419 474-3995.

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