Healthy Habits Start Early

September is Childhood Obesity Awareness Month, and as children and families start their new school year routines, it’s a perfect time to reflect and refresh your family’s healthy habits. As families settle into new school-year routines this month, The YMCA of the Greater Tri-Cities is offering tips to help families incorporate healthy eating and physical activity into their lives.

· Eat & Drink Healthy: Make water the drink of choice and encourage everyone to fill half their plates with fruits and vegetables by offering two or three colorful options at every meal. As a family choose a new fruit and veggie every week to taste together. Place a full pitcher of water on the table during meals and allow children to pour their own water. Keep full water bottles available in the car and backpacks.

· Play Every Day/Go Outside: Children should have at least an hour a day of unstructured play outside (when possible) and break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your hearts pumping and body moving.

· Get Together: Eat as a family as frequently as possible. Involve kids in meal planning, preparation, and clean up. In addition, adults should take a break from electronics and spend one-on-one time each day with their kids, enjoying one another’s company.

· Reduce Recreational Screen Time: Time spent in front of a television, computer, tablet, cell phone, or video games should be limited to two hours or less per day. Make a family plan to reduce screen time at home (i.e., turn off screens during meals, charge electronics/screens in the kitchen overnight, go for a walk after a meal, and set a timer to remind you to power down the screen).

· Sleep Well: Kids and adults need to keep a regular sleep schedule; unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night and seven to eight hours for adults.