In just a few days, summer will be officially over for kids in Richmond.
And the start of the new school year marks a good time to establish, or re-establish, healthy habits that will see kids of all ages flourish both physically and mentally.
"January may be the official start to the year, but for families with kids, September is the time to establish new routines or rekindle the old ones that promote the development of healthy minds in healthy bodies," said Dr. John Carsley, medical health officer, Vancouver Coastal Health (VCH).
"Every day, we are learning more about the importance of lots of physical activity, good nutrition and enough sleep for our kids.
"Even more importantly, there are tons of practical things we can do as parents to help our children eat, sleep and play better."
Vancouver Coastal Health offers the following tips to get the new school year off to a good start and provide kids with healthy and safe habits:
? Getting to school: Walking or cycling is a fun and healthy way to get to and from school and be physically active. If cycling, always wear a properly fitted helmet, no matter how short the ride.
Teach your children to cross the street at marked crossings and to stop, look and listen before they cross. Most child pedestrian deaths and serious injuries happen on residential streets when a child crosses the street in the middle of the block, walks out from between parked cars, crosses without adult supervision or crosses at intersections without a stop light.
If taking the bus, teach your children to stay within the driver's view. If you can touch the bus, you are too close.
If you drive your children, slow down. If you hit a child at 50 km/h, they will almost certainly die or be severely injured. At 20 km/ h to 30km/h you have more time to stop, and, in case of a collision, a child's injuries are less likely to be fatal.
?Healthy eating: Skipping breakfast and lunch decreases school performance and leads to overeating later in the day, which may cause weight gain in the long term.
While a sit-down breakfast is ideal, the next best thing is a grab-and-go breakfast, including fresh or dried fruit, cheese, lowsugar whole grain cereal, yogurt or a homemade smoothie.
Whatever the choice, don't forget the protein. For a healthy lunch, include reduced sodium (salt) and leaner deli meats or alternatives, whole grain breads and fresh fruit and vegetables.
Skip the sugary drink. Stick to milk or water.
? Physical Activity: More than half of Canadian children and youth are not active enough for optimal growth and development.
The good news is that being an active parent has proven to encourage children to adopt healthy physical activity habits. Children and youth should be active for at least 60 minutes per day, which can be accumulated throughout the day in bouts as short as 10 - 15 minutes.
Physical active leads directly to kids feeling healthier, happier (with increased self-esteem and self-confidence) and better learners, since physical activity improves their ability to focus and concentrate. It can also help them learn new skills, make friends, maintain a healthy weight and start down a path to a lifetime of healthy living and achievement.
? Reducing stress: Getting homework done is easier if you set aside regular time and a designated space for it. Have a single spot for backpacks, jackets, shoes, lunchboxes and school projects to help with the morning rush.
Set a regular bedtime and routine to leave time to wind down, relax and prepare physically and mentally for sleep.
Avoid caffeinated beverages and energy drinks for a better night's sleep. Poor sleep quality and quantity in children and adolescents is linked with illnesses, a lower sense of well-being and poorer school performance.
Ask your children about school. Providing kids with an opportunity to express anxieties, excitements and disappointments about their classroom, teachers and friends is an important part of their well-being.
