Screen Time and Fitness Tips for Kids

To foster heart health in children, it's crucial to understand the necessary steps and recognize how a healthy family can inspire others to lead active lifestyles.

Communities should ensure the availability of open areas and tracks for walking, jogging, and cycling while also managing air and noise pollution to lower the risk of heart disease.

During a discussion with HT Lifestyle, Dr. Lakshmy Menon, a Consultant Neonatologist and Pediatrician at Cloudnine Group of Hospitals in Bellandur, Bengaluru, recommended these screen-free activities to enhance children's heart health and promote long-term well-being.

1. Physical Activity and Exercise:

• Engage toddlers and kids in activities like running, cycling, or skating, or consider enrolling them in structured sports to keep them physically active.
  
  
• Children and teenagers should aim for 1-2 hours of vigorous exercise daily, including team sports or games like tennis, badminton, or swimming.
  
  
• Active families set a positive example for children. When kids observe their parents frequently engaged in activities or exercising, it becomes normalized, encouraging them to join in as well.
  
  
• Family activities such as treks, hikes, or outdoor games can strengthen bonds while keeping everyone fit.
  
  
• Encourage children to participate in household chores to reduce time spent sedentary.
  
  

2. Dietary Guidelines for Lowering Fat Intake:

• Opt for cooking methods like grilling, broiling, shallow frying, or baking instead of deep frying.
  
  
• Boost the consumption of fresh fruits and vegetables. Smart snacking options include no-oil popcorn, lotus seeds (makhanas), fruit salads, or soups.
  
  
• Use fruits as dessert alternatives to high-fat, high-sugar baked goods.
  
  
• Treat the family to an occasional meal out once a week or month. Set realistic goals and avoid expecting drastic changes from the kids.
  
  

3. Screen Time Recommendations:

• Encourage interests in reading and other activities like debates, theater, or outdoor games to reduce screen time.
  
  
• For children under 2 years, zero screen time is advised, except for brief family interactions. Children aged 2-5 years should have no more than 1 hour of screen time per day, while those aged 5-8 years should limit it to 2 hours daily, excluding homework. Screen time that disrupts physical activity should be discouraged.
  
  
• Introduce social media only after age 13, with active engagement beginning between 16-18 years.

Source: hindustantimes

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