Presentation on theme: "Healthy Active Living and Balance"— Presentation transcript:
1 Healthy Active Living and Balance Introduce team members and Centre for Healthy Active LivingDr. 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 SizeBalanced eatingPhysical activity in our daily livesSleepBody Image and Emotional HealthSpeak 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 OrganizationSo 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 nightVersusA 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 ? BalanceBasic health behavioursNutritionPhysical Activity, Sedentary TimeSleepCoping and Emotional DevelopmentDaily living activitiesSchoolHomeworkExtra-curricular ActivitiesTime with family and friendsChoresNutrition – 3 meals and 2 snacksPA – 60 min moderate to vigorous activity per day. 3 days of the week aim to be vigorousDT – less than 2 hours of screen timeSleep – 10 hoursCoping well – tantrums, irritability, oppositional behaviours, anxious behaviours, avoidance of acitivitesSchoolHomework -30 – 60 minutes/ dayExtra-curricular – 1-2 structured activity/sportTime – making sure that kids have structure and unstructured play datesChores – emptying dishwasher, tidying room, setting table
5 What is a healthy lifestyle for a parent? BalanceBasic health behavioursNutritionPhysical Activity, Sedentary TimeSleepCoping and Emotional DevelopmentDaily living activitiesWorkChoresExtracurricular activitiesFamily needsTime with family and friendsSleep 7-9 hours of sleep
6 Key Ingredients to Balance Schedules workDo not over scheduleParents self care and mental health countSleep mattersSetting ‘loving’ limits is important1. We did very good time management skills to;Organize and prepare home-cooked mealsTo plan to sign our child up for soccer/hockeyTo know when parent/time interviews areTo spend 20 minutes a day with each child, outside of doing homework with them2. Many kids are overscheduledIf 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 weightAdvocate for size diversityRemember 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 cmBP: 114/72Chol: High HDL, Low LDL, TG’s with in normal rangePerson BHt: 5 ‘9Wt: 138 lbsBMI: 21%BF: 10%WC: 78 cmBP: 122/84Chol: Low HDL, High LDL and TGHere 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/m2obeseBMI= 21 kg/m2normal weight9
11 Balanced Healthy Eating Each Day, 6-9 year olds require:5-6 Vegetables and Fruit4-6 Grains2-4 Milk and Alternatives1-2 Meat and AlternativesFluid requirements based on weight, H20For 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 hoursBalance over the week12
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 childrenVegetablesFood ‘Jags’ are normalReintroduction is keyParents/caregivers, historically, in an effort to have a ‘healthy’ child will:Feed frequentlyOffer large portionsOffer preferred foodsOffer food in response to cryingCoerce with food when availableReward with food141414
15 Balancing Healthy Eating Traditional feeding and their outcomes:Coercion to eat healthy food = Aversions/Dislikes151515
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 desireE.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, othersConsumption has been gradually increasing over the past few decades20% of caloric intake for 4-18 year olds30% of caloric intake for 1-3 year oldsHassink, Seminarts Ped Surg (2009), 18,191919
20 Balanced Eating & Sugary Sweetened Beverages One of the main contributors to increased energy intake for kidsAAP recommends:4-6 oz ( mL)/day for 1-6 year olds8-12 oz ( mL)/day > 6 year oldsSeach et al, Int J Obes, 34(10)1475-9, 2010202020
21 Tips to help with Balanced Eating Provide StructureEat at a table with no screen onHave family meals more oftenMake meal time enjoyable and funInvolve kidsEncourage varietyHealthy plateAllow treatsLimit eating out to 1x/weekRole model2121
22 Physical ActivityIs movement that increases our heart rate and our breathing – and requires muscles to use energy.
23 Physical Activity: Its Rewards Enhances healthy growth and developmentPromotes coordination and balanceImproved sleepIncreased concentrationBetter academic scoresImproved self esteemLearn social skills – cooperation, teamwork, listening
24 Physical Activity Guidelines Children 5-11 years 24
26 Sedentary Behaviour Guidelines Review what recreational screen time is – non-school related time spent in front of a TV, computer, ipod, DS26
27 Leaves little time to be active! Screen TimeChildren and screen time:6 hrs/day on weekdays7 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 Guidelines27
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 lifeRole modelingBalance screen time with active timeVarietyDress for successSchedule 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 slideVariety: 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 cleanSchedule 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 donee.g. let your child choose 2 shows or computer/video games they can watch/play each dayNo watching TV, playing with ipod during mealtimesChoose specific shows to watch – avoid TV on as constant backgroundShare expectations with caregiversChildhood Obesity Resource: Obesity SocietyParticipation
31 Sleep Hygiene The promotion of regular sleep AgeSleep Needs (Per 24 Hour Period)Newborns (1-2 mo.)hoursInfants (3-11 mo.)9-12 hours at night +0.5 – 2 hour naps, 1-4x per dayToddlers (1-3 yrs)12-14 hoursPre-schoolers (3-5 yrs)11-13 hoursSchool-aged Children (5-12 yrs)10-11 hoursTeenagers (12-17 yrs)hoursAdapted from Early childhood obesity prevention policies. Institute of Medicine. 201131
32 Sleep Hygiene: Tips for Promoting Sleep Create environments that ensure restful sleepNo screen/media where children sleepLow noise and light levelsCreate a bedtime routineRelaxing activities & tasks before bedE.g. BathBrush teethStory/Quiet TimeLights outRoutine, Routine, Routine!
33 Going beyond Health Behaviours: Emotional Health We want kids to feel good about themselvesWhat is Body Image?How we think and feel about our bodiesHow we treat our bodiesIt is a core component of Self Esteem for people of all ages, including kidsWhat 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 looksHow we feel about our bodyWhat our body does – movement, aches & pains, etc.How we treat out bodyWhat 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 bodiesFriends & Peers – group norms,Community and culture – school climate, community celebration of diversityThe media – a powerful influence & pressure on our youth todayBody image messages are ever present and typically state:Thin women are beautiful, successful, and happyMuscular men are handsome and successful
41 Putting It all together: The Balancing Act 6-9 Year OldsKids are NOT mini adultsThey are concrete thinkersThey 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 understandingKids LOVE structure
42 Putting It all together: The Balancing Act Kids need to move but they also need downtimeWe don’t want to over-schedule our kidsTime to rechargeLearning emotion regulation and self-soothing skillsUnstructured Play is just as important as structured playFosters creativity and social developmentSelf determinationSchedule 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 & WhitePlace the key on BALANCEAvoid referring to foods or activities as being either “good” or “bad”Focus on the positive – kids respond to positive reinforcement more than to punishmentHealth is not an all or nothing thingRemember to say – all food is good food in moderation
44 Make the Switch Promoting Health Messages to Avoid Nutrition Colourful platesAll FOODS FITLabelling foods as “good”or “bad”Counting calories, fat, etc.PhysicalActivityPhysical Activity is…For fun,To connect with friends & familyTo feel goodPhysical Activity to “workoff” foodPhysical Activity to changebody shape
45 Make the Switch: Positive Body Image Don’t…Keep glossy diet fitness & fashion magazines aroundCriticize your own appearance or clothes in front of childrenComment on child’s weight/shapeDo…Teach children to be critical of the media & its messagesFocus on the Instrumental, not the OrnamentalProvide Opportunities to build self-esteemBody Image dissatisfaction can make weight loss efforts more challenging45
46 We Need to Walk the Walk: Parents as Role Models Our own health behaviorsEngage in activity yourself and limit your own screen timeMake Family time Active timeStart with Small Changes & build routineWalk to school (even if only part of the way) with your kidsA Saturday walk and then a movieWork at Consistency