How many parents feel safe at letting their children play out in the streets, go to the local shop or park by themselves or go off for the day with friends? There are just so many dangers: traffic, predatory strangers, getting lost; as a result children take part in these activities less and less. These are human fears – we don’t want our children to be abducted or hurt so it makes sense to take that extra precaution right? The problem is that this attitude creates its own set of issues. Many children end up never having had the chance to take risks or make decisions. It is the parents who are assessing the risks and removing them but if children never have the chance to learn how to do these things for themselves, they will never learn to manage risk for themselves. Surely this is a more dangerous position to be in. There are also consequences for the mental health of children and young people especially if they never feel independent or in control of their own lives.

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Outdoor adventure activities are one excellent way of teaching children these skills of confidence, independence, resilience and risk management. Of course this needs to be done in a carefully managed way – getting lost in the mountains or going climbing without the correct equipment is no laughing matter but these activities prepare and teach children, in a physical way, about the importance of independence, responsibility and preparation encouraging them to be problem solvers. Not only that but they push children outside their comfort zone and give them a bit of adrenalin which invigorates them in so many ways. Additionally and as importantly, adventure sports also teach children that they need the support of their team mates to be successful and that they have to work together for things that they may take for granted in day to day life. Here are some examples of great activities:

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Camping: This is a cheap way of getting closer to nature with a range of options to suit everyone of all ages. From popping up a tent in the back garden, to using a site with well-developed facilities, to wild camping miles off the beaten track, the opportunities are endless. From being up early, to spending the days being busy and active to evenings round the campfire and ghost stories by torchlight, children love going back to basics seeing themselves as intrepid adventurers. Get them involved with the jobs from setting up the tent to cooking, water carrying and washing up. It will be all part of the fun for them. They will soon see that if the work doesn’t get done, those essentials for day to day living such as food, water and shelter are compromised leaving them cold, damp and hungry.

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Climbing: Great to push children outside their comfort zone and to build team work. This can be a great way for children to build self-esteem and face their fears doing something that they thought they couldn’t. There are also lots of indoor climbing centres now which are a great way to get started and introduce you to those who organise expeditions in the local area.

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Walking: This can be such a great lesson in patience and persistence and something that everyone in the family can do to spend time together regardless of skills or fitness levels. Even if you live in an urban environment there are some wonderful walks to be had, perhaps along a canal or river. It can also be a great lesson in navigation. Get the children to pick the route and get gloriously lost (it helps if you as the adult still have a good idea of where you are and how to get back!). This can also provide children with a chance to learn what to do if they get lost for real. Out in the countryside there can be nothing better than a good day out in the hills. What a sense of achievement after a long, hard climb to see the view from the top and the countryside around. The only thing that can make it even better is if you have a picnic to enjoy!

Canoeing/Kayaking: Again this is something that can be done both in the city and the countryside or at the beach and each different environment can provide such rewarding paddling. This is a chance for children to pick up skills quickly and feel independent on the water. It is also a good chance to learn about water safety and rescue. These can be sports for all ages and abilities as canoes can have a number of paddlers and can be lashed together for extra security; kayaks can come as tandems as well.

With all outdoor activities, think about what suits your and your family in terms of location, budget and interests and above all think about what level is suitable for your children. The last thing you want to do is put them off by forcing them up hills in the driving snow when they are miserable. There is a fine balance between pushing them outside their comfort zone and pushing them so hard that they are put off for good. Think about ways of motivating and encouraging children who are getting tired or impatient: a treasure hunt for local flora and fauna or games such as hide and seek en route which is always a winner.

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The ability to assess and manage risk independently is one of the most important skills we can give to our children to enable them to make wise decisions when we are not there hovering over them. Yes, there will be scraped knees and bumps and bruises along the way but the benefits for both their physical and mental health are so wide. Instead of encouraging children to “˜be safe’, encourage them to think of what they would do if things went wrong. This will teach them to manage fear and become problem solvers rather than problem avoiders. Hopefully too they will develop a lifelong love of the outdoors.

What are your children’s favourite outdoors adventures?

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Adults have found yoga to be helpful for inner health and relaxation. Young children, who start yoga at an early age, see these benefits as well as the practice of yoga encourages self-esteem and body awareness with non-competitive physical activity.

What is Yoga

Thousands of years ago, the practice of yoga started in India and has recently become very popular worldwide. The the word “yoga“ means “union“ in Sanskrit and is called this because yoga is the union of mind and body.

Yoga is a system of physical exercises or postures, called asanas. These postures build strength, flexibility and confidence while promoting strong breathing to help calm and refresh the body and mind.¹

Age to Begin

Surprisingly, children can begin practicing yoga as early as the age of 2-3 weeks, with the help of their mother, of course, as part of their mother’s yoga routine or baby massage to help digestion.² As children get older, they can learn to do positions on their own and basic techniques for relaxation. Proper breathing techniques can be taught at any age.

Benefits

Yoga for children, like adults, benefit the mind, body and spirit by improving mind/body connection, encouraging a healthy lifestyle and promoting an overall sense of well-being. A child who learns yoga will develop essential skills for a life of health and wellness.

Yoga for children benefit their body, mind and spirit individually in the following ways:³

Body:

• Helps with neuromuscular development
• Encourages motor development
• Develops a strong, flexible body
• Increases balance and coordination
• Develops core strength to improve posture
• Reduces injuries
• Improves digestion and circulation
• Strengthens the immune system
• Relaxes the body, promoting better sleep

Mind:

• Brings a feeling of calm by reducing stress and anxiety
• Relieves tension
• Increases concentration, focus and attention span
• Promotes thinking and memory
• Balances energy

Spirit:

• Builds confidence and self-esteem
• Develops discipline and self-control
• Supports a sense of universal connectedness
• Inspires respect for self and others

Whether a child is learning Warrior One, breathing in Child’s Pose or mastering Downward Dog, they’ll be soaking up all of the numerous benefits of yoga. Their body, mind and spirit will grow stronger at a young age and will lay the foundation for a calm, focused and relaxed life in the future.

• 1 http://www.pbs.org/parents/food-and-fitness/sport-and-fitness/why-yoga-and-kids-go-together/
• 2 http://en.wikipedia.org/wiki/Yoga_for_children
• 3 http://www.yoga4classrooms.com/benefits-of-yoga-in-schools

Images

• http://www.rgbstock.com/photo/meKSOdY/meditation
• http://www.rgbstock.com/photo/nrbR3WA/Alice+-+nap

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The holidays are synonymous with eating traditional, delicious food, but there are ways to still observe tradition and enjoy the holiday without gaining a lot of weight.

The childhood obesity issue

According to the Centers for Disease Control and Prevention, childhood obesity has more than doubled in children and tripled in adolescents in the past 30 years. In 2010, more than one third of children and adolescents were overweight or obese.

While these statistics impose a difficult challenge, a positive change can be made.

“Making lifestyle changes is hard, but it will probably be easier for your kids than for you,” says Dr. Valentin Fuster, a cardiologist and director of Mount Sinai Heart at Mount Sinai Hospital in New York City. “Don’t put it off or give up. Helping kids form healthy habits is a gift that will benefit them for the rest of their lives.”

Defining obesity

It is important to recognize the difference between “overweight” and “obese.” “Overweight” is defined as having excess body weight for a particular height from fat, muscle, bone, water or a combination of these factors. “Obesity” is defined as having excess body fat.¹ But both are a result of caloric imbalance, too few calories expended  for the amount of calories consumed, and are affected by genetic, behavioral and/or environmental factors. Both are cause for concern, especially in young children.

With these definitions in mind, it is also important to note that, just by looking, not all children with extra pounds are overweight or obese. You have to take into consideration body frames and stages of development. A doctor can assist in determining if a child’s weight is a health concern by using growth charts and other tests.

How Obesity Begins

Obesity can enter a child’s life in many ways.² The following are the typical factors leading to a child’s risk:

• Diet: Regularly eating unnecessary high-calorie foods, including soft drinks, candy and desserts and other foods that are high in sugar and fat.
• Lack of exercise: Children who forgo physical activity and partake in inactive leisure activities (such as watching television and playing video games) will not burn calories obtained by eating unhealthy foods.
• Genetics: If a child is born into a family of overweight people, he or she is more likely to become overweight as well.
• Psychological factors: Children could turn to eating to deal with emotional issues such as stress and depression.
• Socioeconomic factors: Less expensive, long-lasting and easy food options from the grocery store are typically not the healthiest.

Effects on Children

Obesity has both immediate and long-term effects on children³, including:

• More likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure.
• More likely to have pre-diabetes.
• Greater risk for bone and joint problems, sleep apnea, and social and psychological problems (such as poor self-esteem and depression).
• More likely to be obese as adults, making them at risk for heart disease, type 2 diabetes, stroke, cancer and osteoarthritis.

Studies have shown that children who became obese as early as age 2 were more likely to be obese as adults and 50 percent of all adult obesity started in childhood.⁴ As Mount Sinai’s Dr. Fuster said, it’s important to act early to control the risk of future health problems.

How to Prevent Obesity

There are numerous steps that can help decrease the likelihood of obesity in a child. These include healthy lifestyle habits, such as diet and exercise. Starting healthy habits early can lower the risk of a child becoming obese and developing related diseases.

Healthy eating habits starts at the home, but can also be influenced by schools, the media, the food and beverage industries and entertainment industries. It is important that a child can distinguish between marketing messages and what is actually good for their bodies.

Some other steps to combat childhood obesity:⁵

• Schedule yearly doctor visits: During a yearly physical, the doctor can measure increases in the child’s height and weight, and calculate their risk of obesity.
• Set a good example: Invite your child to join you as you eat healthy foods and exercise.
•  Get them involved in sports: The games they watch on television are even more fun if they participate. Get them involved with local sports teams with their friends, which will help them get outside and partake in physical activity.
• Don’t bargain with food: Using sweets as a reward or declining them as a punishment will only unintentionally lay the groundwork for unhealthy decision making in the future.
• Emphasize the positive: Encouraging your child to play outside and eat fresh foods by explaining the positive benefits of doing so (and not making it look like a chore).
• Be patient: Height plays a factor in measuring obesity, so if your child is still growing, giving them time to do so before jumping to any conclusions.
• Preventing obesity contribution during the holidays

There are numerous ways to ensure you are not contributing to your child’s weight gain and potential obesity during the holidays. Just because we leave a full plate of cookies for Santa Claus on Christmas Eve does not mean we need to eat a full plate of cookies as well!

Here are some tips on how to ensure your children are staying healthy this season:

• Plan ahead: Last-minute food preparations tend to mean unhealthy items. Plan to spend more time preparing meals, getting fresh foods and making meals from scratch to avoid unnecessary byproducts of packaged and frozen goods.
• Portion control: Traditional cakes and cookies are always a family favorite, but that doesn’t mean you need to eat a lot of them. Let your children try one or a small piece of each and they will feel just as satisfied.
• Be a role model: If your children see you eating the vegetables you so carefully marinated and grilled, they will want to also.⁶
• Update your recipes: This year, why not alter your traditional dessert, perhaps with fruit instead of chocolate. Substitutions will not change the deliciousness of your item, but instead make it a little bit healthier for your family.
• Organize a fun activity: After your meal, have the family play against each other in soccer outside or play charades inside. The activity will help everyone digest and boost energy.⁷

The holidays are a fun time for the family and it’s easy to be mindful of food and activity choices for our children. A healthy child most often equals a healthy adult, so do your child a favor for their future and work to prevent obesity.

• 1 http://www.nhlbi.nih.gov/health/health-topics/topics/obe/
• 2 http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=risk%2Dfactors
• 3 http://children.webmd.com/guide/obesity-children
• 4 http://www.nydailynews.com/life-style/health/daily-checkup-addressing-childhood-obesity-early-article-1.1506448
• 5 http://www.mayoclinic.com/health/childhood-obesity/DS00698/DSECTION=prevention
• 6 http://www.todaysdietitian.com/newarchives/110211p22.shtml
• 7 http://www.obesityaction.org/educational-resources/resource-articles-2/nutrition/emotional-and-healthy-eating-during-the-holidays

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Joe_13 / Foter.com / CC BY-ND
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