Healthy Heart Habits for Life
by Theresa Carpine2/22/2008 2:23:04 PM
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One of the best ways to decrease the risk of heart disease, stroke and other cardiovascular diseases for your kids is to give them the tools to live healthy adult lives starting now. Here are some helpful reminders to getting your kids started on the right foot to avoid heart disease.
Physical activity strengthens your heart and is a great opportunity for family time.
Regular Physical Activity. It is recommended that adults should exercise at a moderate intensity for 30 minutes at least five days out of the week. There are lots of great trails in Bellingham parks for jogging or biking, especially in the spring and summer. During the blustery winter, consider getting a membership at a Whatcom Family YMCA for indoor swimming and group fitness classes; they also offer plenty of programs to keep kids active too. And even though it’s a low-impact activity, regular walking is good for your heart and for the environment. Make it a point to walk to school twice a week or implement “Family Walks” at regular times, like after dinner or on the weekends.
Proper Diet and Nutrition. The word “diet” can have a negative connotation, bringing up images of fads and crash dieting. But your diet is just whatever food you’re putting into your body. While I’ve never met anyone who can honestly say that they follow the dietary guidelines on the food pyramid to a tee, the general idea is still useful: focus on grains, vegetables and fruits, and easy on the sweets and fats (especially trans and saturated fats). One of the easiest ways to monitor your own diet, and the kids’ diet, is to have plenty of healthier snacks on hand. These days, you can get pretty much anything pre-packed and in an appropriate serving size, from baby carrots to pre-sliced apples to Baker’s Breakfast Cookie Minis. They’re just as convenient as a bag of potato chips, and it’s definitely better for your general health.
Load up a boring ol' sandwich with lots of vegetables. Kids can even make it themselves!
Maintain Proper Weight. Proper weight goes hand-in-hand with regular exercise and proper nutrition. It’s important to remind children (and ourselves, from time to time) that there is no perfect weight for anyone, there’s just what is healthy for our relative ages and heights. This website, KidsHealth, has a Body Mass Index (BMI) calculator which will help you determine if your child’s weight is in a healthy range for their age. If you’re concerned about your child’s weight, it’s best to consult with your family doctor or a dietician before making drastic changes to their diet and exercise routine.
No Smoking. Besides cancer, smoking cigarettes also plays a part in the progression of cardiovascular disease and stroke. It’s a highly addictive habit and currently about 23% of American high school students consider themselves regular smokers. Kids can easily fall into the traps of peer pressure and the glamorization of smoking in the media (although this isn’t as prevalent as it was a few decades ago), but one of the things you can do as a parent is set a good example for them. If you currently smoke, take steps towards quitting and talk to your child about why you want to quit. Let them know that it’s something you’re doing for their health too. Help them to see the connection between a longer, healthier life and not smoking.
Regular visits to the doctor are important for kids and parents alike.
Getting a Checkup. If your kids are nervous about doctor visits, it might reassure them when they see mom or dad getting ready for a checkup too. Regular checkups aid doctors in the early detection of cancer, heart disease, and other ailments, which can improve the chances for effective treatment. It’s recommended that adults under the age of 40 get a routine checkup at least once every two years. Depending on your family’s medical history or special medical conditions, you might want to make an appointment once a year. And just like your kids, it’s important to make sure that you’re caught up on all your necessary immunizations.
The most important thing to remember is that you are the primary example for pretty much everything in your child’s life. Even if you don’t realize it, they’re absorbing the habits of your lifestyle too. The changes you can make in your life to reduce the risk of heart disease will benefit your general well-being, as well as the health of your children as they grow.