Guidelines for Staying Healthy this Summer

Summer tends to throw all routine out the window, including what and how often your children eat and get exercise. While many children would be tempted to sit inside and play video games while eating unlimited amounts of junk food no matter how nice the weather is outside, getting the proper exercise and nutrition is especially important during the summer. By simply setting a few basic guidelines you can make sure your children avoid putting on extra summer pounds.

One habit that leads to extra weight gain, both in children and adults, is grazing on food all day long. By having set snack times not only can you control how much your children are eating, but what they are eating. Summer is a great time for fresh fruit, some of which is readily available at low costs because it is in season. You can also find many natural fruit-juice popsicles that are low on sugar, or make your own in your ice tray. Simply pour the juice of your choice into the tray, cover with foil and insert popsicle sticks. They should take about four hours in the freezer, so if you are planning this for an afternoon snack be sure to prepare it in the morning. There are endless other tasty low-fat snack options and recipes online.

Another important part of keeping your kids healthy this summer is limiting the amount of time they spend in front of the TV, computer and video gaming systems. Set a time limit for how much screen time your children are exposed to each day and make sure they stick to it. If their time is up, encourage them to go outside and play, or offer them a variety of game or craft options to take advantage of. The internet is a great way to find fun summer craft projects. Invite your children to choose one sport or activity to get involved with this summer. Not only is this a great way to keep them active, but it also gives them a chance to try something new.

Talk to other parents on your block about keeping the kids active. It is hard for children to play outside if there is no one else around to play with, so organizing a joint activity for the whole block is a great way to get all the kids involved. If your child goes over someone elses house to play, make sure you talk to the parent in charge about your rules for snacking and screen time. Getting other parents support will make it easier for you to enforce your rules.

Keeping your children healthy is not just about what you say; it is also about what you do. No matter what rules you set for your kids, they are more likely to follow your example. This means that you too have to stick to healthy foods, avoid grazing and get off the couch. If your children see you exercising and eating right, they will be more encouraged to do so themselves than they would be if you just enforced the rules but did not follow them.

Leave the dishes in the sink for a while after dinner and go play with your kids. The evening is a great time to get in some outdoor activities since you dont have the sun or blistering heat to contend with. Take a bike ride as a family or take a walk to the mailbox together. This will not only encourage exercising as a family, but will also give you more of something much more valuable: time with your kids.

Solomon Brenner has been teaching martial arts to children and adults for ten years, and holds a 6th degree black belt in Kenpo Karate. During that time he has held countless seminars on subjects such as self-esteem in children and teens, behavior and discipline, praise vs. punishment, career motivation, goal setting, parenting, and self defense. He has spoken to elementary schools, women's groups, scouting organizations, civic associations and corporate seminars. Using these experiences, he has recently authored Black Belt Parenting, a motivational how-to book for parents.

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