Physical Health & Wellbeing for Children

In this article, we share some important but simple ways we as parents can support physical health and wellbeing for children.

Physical Activity

Physical activity is essential for a child’s healthy growth and development. The best way to incorporate exercise into your child’s day is to make it fun! What that looks like will change a lot as your child grows. Here are some ideas for different ages:

Pre-Walking

‘Tummy Time’ is a great way for your baby to explore movement. A blanket on the floor and a safe environment are all that’s needed to explore stretching, rolling, crawling and eventually sitting.

Toys or objects can provide more opportunities to reach and move.

Toddlers & Pre-Schoolers

Once your child starts walking this opens up endless opportunities for movement. Playing in the park, games with friends / family, ball games, dancing, running, skipping.

When your child is ready you can teach them to swim, ride a scooter or bike, or play a sport.

Adequate Sleep

As babies and children grow, their sleep needs change. One thing that doesn’t change throughout life is the importance of sleep.

Adequate sleep helps with growth, learning, memory and immunity.

Whilst each child is unique here are some general guidelines for the amount of sleep children need at different ages:

Newborns – 14-17 hours

3-12 months – 12-15 hours

1-3 years – 11-14 hours

3-5 years – 10-13 hours

5-11 years – 9-11 hours

12-18 years – 8-10 hours

The pattern of sleep – ie. times of day and amount of sleep at those times are unique to each baby or child.

More important than what the pattern looks like is that it’s fairly consistent day-to-day.

Developing a bedtime routine can help at all ages and will have benefits for both children and parents.

For specific guidance for your child, your Educator can help with ideas on establishing an effective bedtime routine.

Healthy Eating

To support your child’s development, aim for them to be eating a balanced diet from these healthy food groups:

• Vegetables & Fruit – for energy, vitamins and nutrients
• Grains – for energy to support growth
• Dairy – for protein and calcium
• Protein – for essential vitamins and minerals and for growth and development

Foods to Limit

The foods to limit are those that are high in saturated fats, salt or sugar and low in fibre.

These ‘sometimes’ foods include fast food and takeaway like chips, pies, burgers, pizza, cakes, chocolate, biscuits, pastries and sweet drinks.

One thing to avoid entirely for children is caffeine. This substance is a stimulant that gives children artificial and unnecessary energy. It also hinders the body’s ability to absorb calcium which is essential for physical development.

We hope these tips will help you take care of your child’s physical health and wellbeing…