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Healthy Active Living and Balance

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Presentation on theme: "Healthy Active Living and Balance"— Presentation transcript:

1 Healthy Active Living and Balance
Introduce team members and Centre for Healthy Active Living Dr. Annick Buchholz, C.Psych. Dr. Laurie Clark, C.Psych. Kelly Heffernan, RD

2 Tonight’s Agenda What is health? Balancing busy schedules
Health at Every Size Balanced eating Physical activity in our daily lives Sleep Body Image and Emotional Health Speak to how this applies to children 6-9 years old

3 What Is Health? Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity World Health Organization So who is healthier? A child who has diabetes, but his diabetes is well controlled, he is physically active 60 minutes a day, and eats three well-balanced meals with snacks, and sleeps 10 hours a night Versus A child who does not have diabetes, who skips breakfast, has approx. 6 hours of screen time a day, and is sleeping 8 hours a night

4 What is a healthy lifestyle for a child ?
Balance Basic health behaviours Nutrition Physical Activity, Sedentary Time Sleep Coping and Emotional Development Daily living activities School Homework Extra-curricular Activities Time with family and friends Chores Nutrition – 3 meals and 2 snacks PA – 60 min moderate to vigorous activity per day. 3 days of the week aim to be vigorous DT – less than 2 hours of screen time Sleep – 10 hours Coping well – tantrums, irritability, oppositional behaviours, anxious behaviours, avoidance of acitivites School Homework -30 – 60 minutes/ day Extra-curricular – 1-2 structured activity/sport Time – making sure that kids have structure and unstructured play dates Chores – emptying dishwasher, tidying room, setting table

5 What is a healthy lifestyle for a parent?
Balance Basic health behaviours Nutrition Physical Activity, Sedentary Time Sleep Coping and Emotional Development Daily living activities Work Chores Extracurricular activities Family needs Time with family and friends Sleep 7-9 hours of sleep

6 Key Ingredients to Balance
Schedules work Do not over schedule Parents self care and mental health count Sleep matters Setting ‘loving’ limits is important 1. We did very good time management skills to; Organize and prepare home-cooked meals To plan to sign our child up for soccer/hockey To know when parent/time interviews are To spend 20 minutes a day with each child, outside of doing homework with them 2. Many kids are overscheduled If a school-aged child is involved in extracurriculars, they do not need more than 1 structued activity unless it includes the family

7 Health at Every Size Diets are harmful and don’t work
Focus on your child’s health behaviours and not their weight Advocate for size diversity Remember to provide children with genuine body image compliments “You look great today” We need to think if how this applies to balance or does it? If so we need to think of a segway into the topic.

8 Who is healthier? Person A Ht: 7 ‘1 Wt: 325 lbs BMI: 32 %BF: 12%
WC: 90 cm BP: 114/72 Chol: High HDL, Low LDL, TG’s with in normal range Person B Ht: 5 ‘9 Wt: 138 lbs BMI: 21 %BF: 10% WC: 78 cm BP: 122/84 Chol: Low HDL, High LDL and TG Here we have Shaq at his peak as a Laker (before he played for the HEAT, SUNS, Cavs and finally as an anathema to all Laker fans the Celtics). and while Keith is exceptionally resilient most would agree that Shaq is living a more traditionally healthy lifestyle and has better overall global health. 8

9 Healthy life style versus weight
Here we have Shaq at his peak as a Laker (before he played for the HEAT, SUNS, Cavs and finally as an anathema to all Laker fans the Celtics). and while Keith is exceptionally resilient most would agree that Shaq is living a more traditionally healthy lifestyle and has better overall global health. BMI= 32 kg/m2 obese BMI= 21 kg/m2 normal weight 9

10 Balanced Healthy Eating

11 Balanced Healthy Eating
Each Day, 6-9 year olds require: 5-6 Vegetables and Fruit 4-6 Grains 2-4 Milk and Alternatives 1-2 Meat and Alternatives Fluid requirements based on weight, H20 For Optimal Nutrition, Growth and Development – how? 11

12 It’s a Balancing Act Meals 3-4 food groups Snacks 2-3 food groups
Eat every hours Balance over the week 12

13 Balancing Healthy Eating & the Division of Responsibility
Parents provide structure, support and opportunities. Children choose how much and whether to eat from what the parents provide. Ellyn Satter 2011, 13

14 Balancing Healthy Eating
Food refusal is common for children Vegetables Food ‘Jags’ are normal Reintroduction is key Parents/caregivers, historically, in an effort to have a ‘healthy’ child will: Feed frequently Offer large portions Offer preferred foods Offer food in response to crying Coerce with food when available Reward with food 14 14 14

15 Balancing Healthy Eating
Traditional feeding and their outcomes: Coercion to eat healthy food = Aversions/Dislikes 15 15 15

16 Balancing Healthy Eating
Traditional feeding and their outcomes: Clean your plate = Attention to external cues

17 Balancing Healthy Eating
Traditional feeding and their outcomes: Food restriction = Increased desire E.g. Fisher and Birch (1999) preschool aged, allowed certain foods and restricted others. What was the response?

18 Balancing Healthy Eating
How can we incorporate treat foods?

19 Balanced Eating & Sugary Sweetened Beverages
Sugary beverages include: Sports drinks, energy drinks fruit juice, pop, iced coffee, specialty coffees, others Consumption has been gradually increasing over the past few decades 20% of caloric intake for 4-18 year olds 30% of caloric intake for 1-3 year olds Hassink, Seminarts Ped Surg (2009), 18, 19 19 19

20 Balanced Eating & Sugary Sweetened Beverages
One of the main contributors to increased energy intake for kids AAP recommends: 4-6 oz ( mL)/day for 1-6 year olds 8-12 oz ( mL)/day > 6 year olds Seach et al, Int J Obes, 34(10)1475-9, 2010 20 20 20

21 Tips to help with Balanced Eating
Provide Structure Eat at a table with no screen on Have family meals more often Make meal time enjoyable and fun Involve kids Encourage variety Healthy plate Allow treats Limit eating out to 1x/week Role model 21 21

22 Physical Activity Is movement that increases our heart rate and our breathing – and requires muscles to use energy.

23 Physical Activity: Its Rewards
Enhances healthy growth and development Promotes coordination and balance Improved sleep Increased concentration Better academic scores Improved self esteem Learn social skills – cooperation, teamwork, listening

24 Physical Activity Guidelines Children 5-11 years

25 Intensity Talk 1 10 5-6 7-8 25

26 Sedentary Behaviour Guidelines
Review what recreational screen time is – non-school related time spent in front of a TV, computer, ipod, DS 26

27 Leaves little time to be active!
Screen Time Children and screen time: 6 hrs/day on weekdays 7 hrs/day on weekend days* In 1971, average age a child started watching TV was 4 years; today, it is 5 months** Canadian children spent 62% of their waking hours being sedentary*** Leaves little time to be active! *2010 Active Healthy Kids Canada Report Card **Zimmerman et al. Arch Pediatr Adolesc Med. 2007 ***CSEP Sedentary Behaviour Guidelines 27

28 We tell our children to be active…
When they’re “easy and natural” choice of being active is removed/not there, what is left as the easy and natural thing? (second click reveals circle around the answer!) But have we forgotten that in order for kids to be active, it needs to be easy and natural for them? 28

29 What can parents do to increase Physical Activity
Start early in life Role modeling Balance screen time with active time Variety Dress for success Schedule It! Start Early in Life: Take children to playgrounds and parks and encourage them to climb, swing and play, arrange to meet up with friends so its fun, active and social for everyone. Make use of programs and facilities offered at your local community centre and have your child try different sports in age-appropriate classes such as entry level soccer, baseball, skating, dance, swimming, gymnastics, racquet sports, non-contact martial arts. Role Modeling: Be a good role model – your kids are watching you even when you’re watching TV! It’s important that your child sees you running, walking and playing sports. Display a positive attitude that being active if fun and feels good. Teach your kids to make the active choice – avoid the escalator at the mall and the elevator in your apartment building, and walk places rather than drive as often as possible. Participate as a family team in a charity run, walk or car wash. We know that increased adult participation in PA = increased child participation. Balance screen and active time: remove screens from room, set limits, choose active gaming to replace sedentary activities as long as your child is actually moving – more on this on the next slide Variety: expose your child to a wide-range of different activity experiences – builds confidence, avoids boredom, helps acquire motor skills that are the building blocks for future more complicated movements/activities. Provide both time for structure activity (organized sport) and free-play (kids getting together and going to the park to play). Dress for Success: send children to school in clothes and footwear that promotes safe PA and free play – allows for free mobility, appropriate seasonal outdoor clothing and informal clothing rather than outfits that need to be kept clean Schedule it: Easier not to miss if it’s scheduled in!

30 Tips to Tame the Screen Set basic rules & weekly plans
e.g. no screen time before homework or chores are done e.g. let your child choose 2 shows or computer/video games they can watch/play each day No watching TV, playing with ipod during mealtimes Choose specific shows to watch – avoid TV on as constant background Share expectations with caregivers Childhood Obesity Resource: Obesity Society Participation

31 Sleep Hygiene The promotion of regular sleep
Age Sleep Needs (Per 24 Hour Period) Newborns (1-2 mo.) hours Infants (3-11 mo.) 9-12 hours at night + 0.5 – 2 hour naps, 1-4x per day Toddlers (1-3 yrs) 12-14 hours Pre-schoolers (3-5 yrs) 11-13 hours School-aged Children (5-12 yrs) 10-11 hours Teenagers (12-17 yrs) hours Adapted from Early childhood obesity prevention policies. Institute of Medicine. 2011 31

32 Sleep Hygiene: Tips for Promoting Sleep
Create environments that ensure restful sleep No screen/media where children sleep Low noise and light levels Create a bedtime routine Relaxing activities & tasks before bed E.g. Bath Brush teeth Story/Quiet Time Lights out Routine, Routine, Routine!

33 Going beyond Health Behaviours: Emotional Health
We want kids to feel good about themselves What is Body Image? How we think and feel about our bodies How we treat our bodies It is a core component of Self Esteem for people of all ages, including kids What is Body Image? How we see our body – size & shape, realistic vs. distorted, etc. What we think about our body – it’s abilities, how is looks How we feel about our body What our body does – movement, aches & pains, etc. How we treat out body What Influences Body Image?  Family  Friends & Peers The Media  Community & Culture 

34 Body Image: Where does it come from?
Influences: Family – what we say & do, how we treat our own bodies Friends & Peers – group norms, Community and culture – school climate, community celebration of diversity The media – a powerful influence & pressure on our youth today Body image messages are ever present and typically state: Thin women are beautiful, successful, and happy Muscular men are handsome and successful

35 Women: The Thin Ideal

36 Men: Muscle, Muscle, Muscle………

37 Educate children and youth about how societies “image” of ideal beauty changes across the years.

38 It’s not just teens and adults
Discuss how this kind of advertising is sexualizing children. Use La Senza Giril as an example as well. It’s not just teens and adults

39 The Media also Sends Messages about Nutrition
Our kids are being targeted by a powerful machine

40 Mixed Messages in the Media around Food

41 Putting It all together: The Balancing Act
6-9 Year Olds Kids are NOT mini adults They are concrete thinkers They have not developed insight or good self-regulation (“I am tired so I think I will go to bed now”) Our messages to them need to be tailored to their level of understanding Kids LOVE structure

42 Putting It all together: The Balancing Act
Kids need to move but they also need downtime We don’t want to over-schedule our kids Time to recharge Learning emotion regulation and self-soothing skills Unstructured Play is just as important as structured play Fosters creativity and social development Self determination Schedule in downtime and unstructured play as you would structured activities.

43 Talking to Kids about Nutrition, Physical Activity and Health
Remember Kids often think in Black & White Place the key on BALANCE Avoid referring to foods or activities as being either “good” or “bad” Focus on the positive – kids respond to positive reinforcement more than to punishment Health is not an all or nothing thing Remember to say – all food is good food in moderation

44 Make the Switch Promoting Health Messages to Avoid Nutrition
Colourful plates All FOODS FIT Labelling foods as “good” or “bad” Counting calories, fat, etc. Physical Activity Physical Activity is… For fun, To connect with friends & family To feel good Physical Activity to “work off” food Physical Activity to change body shape

45 Make the Switch: Positive Body Image
Don’t… Keep glossy diet fitness & fashion magazines around Criticize your own appearance or clothes in front of children Comment on child’s weight/shape Do… Teach children to be critical of the media & its messages Focus on the Instrumental, not the Ornamental Provide Opportunities to build self-esteem Body Image dissatisfaction can make weight loss efforts more challenging 45

46 We Need to Walk the Walk: Parents as Role Models
Our own health behaviors Engage in activity yourself and limit your own screen time Make Family time Active time Start with Small Changes & build routine Walk to school (even if only part of the way) with your kids A Saturday walk and then a movie Work at Consistency

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