September 2009 - Sport Nova Scotia
September 2009 - Sport Nova Scotia
September 2009 - Sport Nova Scotia
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12<br />
op Ten Ways to a Healthier School Year<br />
A message from Doctors <strong>Nova</strong><br />
<strong>Scotia</strong><br />
The beginning of the school year is<br />
an opportunity to start new healthy<br />
habits. The combination of a balanced<br />
diet and exercise is the best way to<br />
stay healthy through all stages of life.<br />
Below is Doctors <strong>Nova</strong> <strong>Scotia</strong>’s top ten<br />
ways you can help your child to have<br />
a healthy and fun school year.<br />
10. Encourage your child to participate<br />
in intramurals<br />
Intramurals are a great way to get<br />
active during a recess or lunch break.<br />
They are a fun and noncompetitive<br />
means to try new sports and games.<br />
If your child’s school doesn’t already<br />
have recess or lunch intramurals<br />
encourage your child to start them at<br />
his/her school.<br />
9. Walk or bike to school with your<br />
child<br />
If you feel your child lives close enough<br />
to walk or bike to school, encourage<br />
them to do so. Incorporating physical<br />
activity into their daily routine is the<br />
best way for them to get and stay<br />
active. Try to walk with your child so<br />
you can get some exercise as well.<br />
8. Play sports with your child<br />
Being a member of a school team is<br />
another way to get active. Tryouts can<br />
be intimidating for youth so remind<br />
them that sports are supposed to be<br />
fun, not stressful. Practice a sport with<br />
your child so they’ll get extra physical<br />
activity and be more confident during<br />
tryouts.<br />
7. Set a bedtime<br />
Having a good night’s sleep is key<br />
to being productive. Your child<br />
needs sleep to stay healthy and keep<br />
developing. Youth between 7 and 12<br />
years of age should get between 10<br />
and 11 hours of sleep per day, while<br />
youth between 12 and 18 years of<br />
age need between 8 ¼ and 9 ½ hours<br />
of sleep per day. Developing bad<br />
sleeping habits in youth can lead to a<br />
lifetime of sleeping issues.<br />
6. Spend less time watching TV<br />
Encourage your child to spend one<br />
hour less a day watching TV or<br />
using the computer. There are lots of<br />
activities they can do outside such<br />
as basketball, skipping or flashlight<br />
tag. An hour a day could make a big<br />
difference in your child’s health.<br />
5. Encourage them to eat a healthy<br />
breakfast<br />
Breakfast is the most important meal<br />
of the day. Make sure your child<br />
always eats breakfast and try to<br />
incorporate dairy, grains and fruit into<br />
their morning routine.<br />
4. Wash your hands frequently<br />
With flu and H1N1 concerns this<br />
fall, make sure to wash your hands<br />
frequently and thoroughly, as well<br />
as your child’s. Hand washing is an<br />
effective way to protect yourself and<br />
your family from contracting a variety<br />
of illnesses. If your child is unable to<br />
wash their hands frequently at school,<br />
send them with an anti-bacterial hand<br />
sanitizer to use throughout the day.<br />
3. Start the Youth Running for Fun<br />
Program at their school<br />
Doctors <strong>Nova</strong> <strong>Scotia</strong> offers a<br />
noncompetitive youth running<br />
program free to all interested schools.<br />
It’s a great way to get active and<br />
learn how to run. In the 2008-09<br />
school year, more than 10,000 youth<br />
from over 170 schools took part in<br />
the program. If your child’s school<br />
doesn’t have the Doctors <strong>Nova</strong> <strong>Scotia</strong><br />
Youth Running for Fun Program,<br />
visit www.doctorsNS.com for more<br />
information.<br />
2. Provide healthy drinks<br />
Drinking healthy beverages is an<br />
important part of maintaining a<br />
balanced diet. A large portion of<br />
calories consumed by youth comes<br />
from fats, sugars and sweetened<br />
drinks. Avoid serving your children<br />
beverages with high quantities of<br />
dye and sugar. Most importantly<br />
encourage them to never drink<br />
highly caffeinated beverages. These<br />
beverages, such as energy drinks and<br />
coffee, can have a negative impact on<br />
your child’s health and attentiveness<br />
in school. If your child is thirsty, the<br />
best way for them to quench their<br />
thirst is by drinking water.<br />
1. Encourage healthy eating<br />
Your child’s body needs vitamins for<br />
optimal growth and performance. To<br />
maintain a healthy diet, they should<br />
eat a variety of foods including cereals,<br />
grain products, vegetables, and fruit.<br />
Try to avoid serving your child foods<br />
with a high salt or fat content. Some<br />
easy snacks you can prepare for school<br />
are carrot sticks, a bag of cereal, and<br />
fruit.<br />
Enjoy a healthy and safe school<br />
year!