Did you know that more than a quarter of Western Australian school children are above a healthy weight range? It’s not always possible to tell if a child or young person is a healthy weight for their age, sex and height just by looking at them.
As children move through puberty and into adulthood, being above a healthy weight range often becomes more obvious but more difficult to manage. It is easier for children to move towards a healthy weight before puberty and adulthood.
Children who grow up in families that enjoy a healthy lifestyle are more likely to make their own healthy choices as they get older.
Tips that could work to keep your family healthy include;
· Limiting screen time to less than 1 hour day for 3-5 year olds and less than 2 hours a day for 5-17 year olds (this includes the television, computer, phone, game consoles etc.). Screen time is not recommended for children under 2 years.
· For every 30 minutes of screen time take a 10 minute activity break
· Aim for your child to have at least 60 minutes of “huff and puff” activity a day.
· Aim for a variety of colourful vegetables and fruit every day.
· Getting plenty of sleep helps with weight management, feeling good and learning. Ideally, children aged 2-5 years need 10-12 hours of sleep and those aged 5-13 years need 9-11 hours.
· Reduce sugary drinks, offer water only and, if needed flavour it with lemon, berries or mint.
Newly adopted healthy habits will help children who are above a healthy weight range to ‘grow into their weight’ over time.
It is important to avoid discussing weight with children. Weight loss and dieting is not recommended for children, unless under medical supervision. For some more ideas go to http://raisingchildren.net.au. For fun ideas on how to support children and families to be more active outdoors go to Nature Play WA – www.natureplaywa.org.au.
If you are worried about your child’s weight, talk to your doctor or School Health Nurse.