The deadly Covid-19 has already affected thousands of people worldwide and continues to spread like wildfire with no signs of improvement. During these trying times, as a parent, you must be concerned about your child’s health, particularly when the whole country is under lockdown and so you might not be able to take him/her to the doctor every now and then. Nevertheless, you can follow some basic health tips and even help your kids inculcate the same to stay fit and healthy during the lockdown.
1. Start the day with healthy breakfast
There’s a reason why breakfast is considered the most important meal of the day – it is a great way to boost metabolism and re-energize the body. Kids, who start their day with healthy breakfast, tend to eat healthier overall and are more likely to stay active throughout the day. On the contrary, children, who skip their morning meal, often show signs of fatigue, restlessness, or irritability. This not only affects your child’s appetite and physical health but also takes a toll on their mental abilities. For instance – as their energy levels start dropping by noon, they may find it difficult to concentrate on studies and feel sleepy or too exhausted to engage in playful activities.
Moreover, starting the day with wholesome breakfast keeps their tummy full for longer, so your kid won’t crave for unhealthy snacks and candies to satiate the hunger pangs. Here are some quick and healthy breakfast options for kids –
- Whole-grain cereal soaked in low-fat milk, topped with fresh fruits
- Vegetable omelette with whole wheat toast
- Banana oat bread
- Bran whole wheat muffins
- Muesli with Greek yoghurt
2. Get them involved in physical activities
Just because your kids can’t go out to play due to the lockdown now doesn’t mean he/she should have to sit idle at home all day. It is up to you to get them moving so they can still live a fit and active lifestyle, which is important for good health. And the best way to do so is to inculcate the habit of exercising. It doesn’t have to be hard and for a long duration. Simple exercises, such as skipping, jogging, and cycling can improve one’s overall cardiovascular health, strengthen muscles and help build strong bones.
Yoga is also a good option to stay healthy and it works especially well for children, as the poses are easy to follow and practise. Besides, it also provides a sense of calm, which may improve the child’s ability to focus, body balance, and the quality of sleep. Teach your kid these super easy yoga poses and bolster their mental and physical health –
- Bridge pose
- Cobra pose
- Bow pose
- Child pose
- Easy pose
3. Ensure a good night’s sleep
Quality sleep is essential for the child’s immune system and overall well-being. Several studies have linked lack of sleep to a range of physical and cognitive health issues, as well as an increased risk of heart problems, obesity, anxiety, and insomnia. Moreover, poor quality of sleep can also cause hormonal imbalance and make it difficult for the body to combat infections. Typically, every child needs at least 10-12 hours of sleep. Therefore, ensure that your little one goes to bed early. Try to set up a good bedtime routine for them –
- Reduce their screen time
- Keep them away from toys and gadgets right before going to bed
- Read them a story to bed
4. Teach them good hygiene practices
Good hygiene is important for both personal health and social reasons. It involves keeping your body, head, hands, and mouth clean to prevent the spread of germs and diseases. This is even more important now since various healthcare organizations are strongly recommending frequent hand washing to avoid the risk and spread of the Coronavirus. Here are some personal hygiene practices that you must teach your kids to ward off infections and stay healthy –
- Washing your body daily with soap, preferably with antibacterial properties
- Applying mild shampoo to clean the scalp and wash hair at least twice a week
- Brushing and flossing teeth twice daily
- Washing hands with soap and water for at least 20 seconds thoroughly and frequently throughout the day, especially before/after eating and after using the bathroom, blowing the nose, or caring for a pet
- Wearing clean and dry clothes only
All the points mentioned above are essentially important to boost the child’s overall immune system. Healthy eating, staying active, sleeping well, and maintaining personal hygiene is all it takes to live a healthy and happy life. Therefore, be sure to follow these tips to enhance your kid’s good health during the lockdown and imbibe each of these healthy habits in them right from an early age for a better future.