It is important for children to stay fit during summer, so, that they are ready to focus on school in fall.
Ice cream, slushes and the like are in abundance, while kids may not be as active outside of school sports.
Published: Sun 1 Jul 2018, 8:00 PM
Last updated: Sun 1 Jul 2018, 10:56 PM
Summer can be a major challenge for parents as they attempt to ensure their children continue to follow a strict routine, especially in their eating and sleeping habits.
There is a lot free time available and 24/7 access to the kitchen during the summer, meaning children can gorge on several unhealthy snacks all day long.
Nutritionists have often warned parents of childhood obesity and other negative health impacts that follow if their children consume unhealthy foods - a problem that becomes all too common when school's out.
The Northwestern Medicine Group in the US suggests that parents ensure their children are sleeping enough, eating right and have sun protection during the summer time.
"Ice cream, slushes and the like are in abundance, while kids may not be as active outside of school sports. Although summer brings with it many delicious treats, don't overlook the equally tasty and nutritious seasonal fruits and vegetables that are readily available. For lunches and snacks, consider providing a salad, fruit salad or a bowl of mixed berries, freshly roasted veggie chips, fruit smoothie or a veggie stuffed pita and always have cut veggies available with a tasty dip, salsa or hummus for snacking," the hospital insists.
"Outdoor play is beneficial to everyone, especially children. Not only is it fun, it's healthy. Playing outside benefits physical and mental health and there are plenty of ways to get kids involved in regular, organised summer activities, in addition to any swimming, biking or hiking trips you want to plan as a family.
While the outdoors offer endless opportunities to get active, time outside also represents a particular risk for children. For one, kids' bodies do not cool down as efficiently as adults, which puts them at greater risk for dehydration during time outside. Of more lasting damage, however, is the increased risk children face from the sun."
Dr Amira Mohamed, the school doctor at the GEMS Al Barsha National School for Girls and for the boys' school, said that hydration is essential during the summer months. "Dubai is well known for its hot summer weather and children are more prone than adults to get dehydrated. Children need eight to 10 cups of water per day," she said.
"As we all know, children get very excited about summer holidays as routine goes out the window and they have a great deal of time to do the activities they enjoy. As parents, setting and following some simple rules will ensure everyone enjoys the holiday period while maintaining a healthy balance." She suggested that parents should give their children a fair portion of fruits and vegetables as these foods will give them minerals, vitamins and energy.
"Most of the summer fruits are watery fruits like melon, grapes, watermelon so they also work as refreshments. Junk food destroys the health of your child and several research studies have shown that fast foods and processed foods have increased childhood obesity, heart disease, diabetes and other chronic diseases," she said.
Teens prefer fitness to gadgets during break
While spending time on iPads and other gadgets may be tempting for most kids during the summer, some are also keen on ensuring they dedicate their time to fitness as well.
A Grade 9 student in Dubai, Aryan Murali Dharan, for example, plans on swimming every day to keep fit and stay cool during the hot months.
He said it is important for children to stay fit during summer, so, that they are ready to focus on school in fall.
"I believe that it is extremely important to keep ourselves healthy and fit over the summer. There are plenty of activities and events out there that can help us to maintain our health during the summer break," he said.
"I plan to go for a swim every day along with using the gym. There's nothing like a dip in the cool and refreshing water that can help me stay fit.
"Apart from this, I do enjoy cycling across the park in the evening along with my friends. I drink a lot of water and fresh juices and try to eat as many fruits and vegetables as it is important to stay hydrated during the summer."
A Grade 10 student Karan Sinnamari, believes children should take summer as an opportunity to spend some extra time focusing on their health and fitness.
He said there are many different ways youngsters can spend time and effort improving their health.
"The best thing to do is go outside and play. Secondly, dive into the swimming pool to keep yourself cool. Third, keep yourself healthy by drinking plenty of water. You can also drink fresh juices but no soft drinks. These are the three precious ways to keep yourself fit during summer."
Tips to keep children healthy during holiday period
(Dr Amira Mohamed,school doctor, GEMS Al Barsha National School for Girls)
As we all know, children get very excited about the summer holidays as routine goes out of the window and they have a great deal of time to do the activities they enjoy.
As parents, setting and following some simple rules will ensure everyone enjoys the holiday period while maintaining a healthy balance. Here are some tips to keep kids healthy:
Sleep routine
Children are more likely to stay up late during the holidays and without that school alarm, sleep in later.
However, we need to bear in mind the following facts:
>Children age 5-8 usually need 10-11 hours of sleep per night
>Children age 9-12 need between 9.5-10 hours per night
>Teenagers 13-18 need between 8.5-9.5 hours per night
We should remember that sleeping early will allow them to grow better as a growth hormone is secreted overnight.
Healthy versus junk food
Give your children a fair portion of fruits and vegetables as healthy food promotes their growth and provides them with minerals, vitamins and energy.
Most of the summer fruits are watery fruits like melon, grapes, watermelon so they also work as refreshments.
Junk food destroys the health of your child and several research studies have shown that fast foods and processed foods have increased childhood obesity, heart disease, diabetes and other chronic diseases.
What about water
Dubai is well known for its hot summer weather and children are more prone than adults to get dehydrated. Children need 8-10 cups of water per day.
Smart devices
Many parents allow their child to use electronics for long periods of time.
However, we should minimise screen time to 1-2 hours per day. Children have a wide range of activities to choose from rather than wasting their time over electronic screens. Your children can explore the world by going out to visit the vast number of interesting places Dubai has to offer.
Having family time with parents, siblings and extended family and friends also boost your child's social, mental and emotional health.
How does your child energise his/her brain?
Our brain is like a muscle, if you do not use it for long periods of time it will not work properly.
It's important to keep it stimulated when the children aren't at school.
Reading is the best exercise for our children's brains and widens their knowledge as well as adding to the creative imagination.
Additionally, fun through learning can be experienced by family board games, puzzles and problem-solving activities.
Exercising for good health
Make a daily habit of engaging your child in different types of activities like running, swimming, tennis, horse riding and football. Remember, even a brisk walk is far better than prolonged periods on the sofa.
In or out?
Dubai is at its hottest between 10am and 3pm, these are the perfect times for indoor activities, avoiding the blistering heat.
Whenever you go out throughout the day, make sure your child is wearing their sunhat, sunglasses, sun cream suitable for children with a high factor.
And, of course, make sure you have plenty of drinking water with you.
How healthy are you this summer?
Summer in UAE means fun and frolic but we sometimes forget to take care of ourselves. The intense summer heat not only affects our body but our skin too. Staying hydrated is very crucial during summer as it ensures that our body keeps functioning well, so drinking plenty of water is the best way to stay hydrated. It is important for us to eat regularly because our body requires the nutrients to fight the heat. So the best thing to do is to follow a light diet. Light exercises or walking can also help us to stay fit during the hot summers.
(Abhirami Anilkumar, Gems Our Own English High School, Dubai)
Swimming is a perfect way to cool off. I and my friends have taken up dancing as fun and to keep our body in motion. Our school holds inter-houses chess competitions during summer to enhance our thinking, coordination and focus fitness. Staying hydrated is also very important as we know our bodies lose a lot of water through perspiration. Water intake, eating fruits that have high water content like watermelons, oranges, grapes, and smoothies can keep us healthy and fit. Summer is not complete without a scoop of organic ice cream.
(Ayesha Amit Singh, ASPAM Indian International School, Sharjah)
The warm season has mercifully arrived. Just because it's hot out there, it's no reason to put fitness routines on hold. A number of indoor sports facilities have been established recently in UAE and are easily accessible. Swimming is a brilliant way to stay active without doing harm to your joints. It is important to be hydrated before, during and after physical activity. Lastly no matter what you do or where you are going, enjoy yourself!
(Lamya Juzer Gandhi, Our Own English High School, Dubai)
During holidays, we often move ahead for amusement and forget our health. At last, when we fall sick, become obese or dehydrated, we realise that we should have stayed fit. My preference would be to practice sports. Follow a light and healthy diet with lots of salads, healthy fruits and vegetable juices. Staying fresh after practising any sport or staying out in the hot sun is important as there are chances of falling sick because of the high temperature. Last but not the least, always stay hydrated.
(Trisha Sayani, Gems Our Own English High School, Dubai)
KT NANO EDIT
Let the focus be on fun and family
Holidays are a time to celebrate and to unwind especially for youngsters burdened with classwork and exams. The break should therefore be considered a time to rejuvenate. Being active physically and mentally is critical, and a balanced diet gains importance here. It would do well to focus on fun and family time rather than on food.
sarwat@khaleejtimes.com
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