By Jackie Edwards
Fitness needs to be perceived as fun and games, or we subconsciously avoid it.—Alan Thicke
Statistics show that only 20% to 28% of six-to-seventeen-year-olds meet the 60 minutes of daily activity recommended by the U.S. Physical Activity Guidelines for Americans. Moreover, approximately one in five U.S. children and adolescents has obesity. Children tend to eat what you offer them, and their activity levels depend, to a great extent, on how you structure their day. If you are a nanny seeking to be a positive force for children’s health and well-being, consider adopting a positive rather than a restrictive approach; several large-scale studies have found that when caregivers use restriction, children tend to have a higher body mass index or weight. Moreover, kids are far more likely to engage in physical activity if it’s all about fun.
Creating a Supportive Environment for Kids
People often set guidelines for food consumption with good intentions, but if food rules become too rigid, they can lead to an overemphasis on food and eating, which can be stressful or counterproductive. In particular, they can lead to disordered eating habits such as restrictive eating or bingeing. They can also turn a great pleasure (eating) into an unpleasant experience. Instead of making mealtimes all about rules, nannies can create a supportive environment that focuses on nourishment, flexibility, and expanding the range of foods kids enjoy. For instance, while caring for children, you can keep a wide range of nourishing foods visible and accessible. At main mealtimes, aim to add colorful foods to their plates, including vividly hued fruits and vegetables, pulses, and lean proteins. Aim to introduce them to foods from different cultures, boosting their engagement by explaining the stories and traditions behind different dishes.
Embracing Mindfulness
Mindfulness is a buzzword in both health and education, since study after study has shown that it can help stave off stress, anxiety, and depression. This movement is all about enjoying the present moment rather than living in the past or worrying about the future. Stress can trigger weight gain because it interferes with sleep and can cause kids and adults alike to indulge in emotional eating. Even one night of short sleep can shift the “I’m hungry” hormone, ghrelin, and the “I’m full” hormone, leptin, leading kids to crave high-calorie foods and feel hungrier.
Sharing Mindful Practices with Children
You can help children stave off stress-related eating by introducing them to practices such as box breathing and mindfulness meditation. You can also show them exercises they can perform before bed, such as progressive muscle relaxation, which involves tensing and releasing muscles throughout the body, from the toes to the head. Finally, they may enjoy mindful eating, which involves paying full attention to the experience of eating, including sensations of hunger and fullness, sensory experiences, and thoughts.
Encouraging Outdoor Play
Nature has a powerful effect on mental health, with studies showing that as little as 10 minutes in a natural environment can significantly lower levels of the stress hormone, cortisol. As noted by UNICEF, dozens of studies have firmly established that spending time outdoors, especially in free play, benefits kids’ physical health, social skills, concentration, and school readiness. The World Health Organization recommends that children aged one to four spend at least 3 hours a day being physically active, while those aged 5 to 17 get at least 1 hour a day of moderate-to-vigorous physical activity. However, many children fall short of these recommendations. Because outdoor play usually involves physical activity, inviting kids to spend time outside with you can help them get closer to their targets. One study found, for instance, that kids who spend at least 2 hours a day in the great outdoors enjoy 27% more moderate-to-vigorous physical activity than those who do not.
As is the case in many countries across the globe, children in the U.S. are battling health issues such as obesity and lack of physical activity. Because nannies spend many hours with children, their actions can do plenty to encourage kids to embrace healthy eating and regular physical activity. The key to enticing children to adopt healthy behaviors is to avoid too many rules and instead focus on fun and play.