HEALTHY TIPS

KIDZERCISE is very excited about having your child participate in our fitness classes. We want to make sure that your child starts early in developing a healthy lifestyle.

Part of having a healthy lifestyle is bringing nutrition and exercise into your child's daily routine.

Here are some tips to help accomplish this goal:

HEALTHY FOOD HABITS

* DON'T LET KIDS EAT IN FRONT OF THE TELEVISION
Kids are more likely to overeat if they are distracted by the TV.

* DON'T SKIP MEALS
Regular meal times are an important part of a healthy diet. If you skip meals, you might overeat at the next meal.

* EAT A VARIETY OF FOODS
Vegetables, Fruits, low fat dairy, lean meats and fish should be the majority. Eat only small amounts of fats like margarine, butter, mayonnaise and salad dressing.

* EAT HEALTHY SNACKS
Sweets and junk food are okay sometimes but fruit, sugar free and low fat snacks are better. Regular snacking on chips, cookies, candy and ice cream can cause weight gain.

* EAT SLOWLY
Encourage children to eat only when they are hungry and to eat slowly, this also prevents overeating.

* DRINK LOTS OF WATER
Drink eight glasses of water a day. Certain drinks such as soda and sports drinks should be avoided due to their high sugar content.

PHYSICAL ACTIVITY

· A total of 30 minutes of active play and physical activity every day is recommended.
· Limit television, video games and computer time to less than two hours a day.
· Plan family activities that provide everyone with exercise and enjoyment.
· Play with a jump rope, ball, hula-hoop, or scarves to move and be imaginative with.
· Go for a walk. Take turns picking a tree or a light post and jog, run, skip and gallop to it.
· Have your child help do household chores such as vacuuming, raking leaves, sweeping the sidewalk, or anything involving movement.]

KIDZERCISE HEALTHY TIPS- SLEEP & REST

* LIGHTS OFF
Kids sleep better with a low level of light (nightlights are OK)

* SKIP THE SODA AT SUPPER
No high caffeine drinks 3 hours before bedtime.

* SILENCE IS GOLDEN
Radios and TV's should be off when kids are trying to sleep

* KEEP PILLOWS TO A MINIMUM
Too many pillows can hurt posture

* 8 HOURS
Kids need their rest