Health and Fitness

Health and Fitness

Nutrition and Fitness

Here at Thornhill Junior and Infant School we feel that it is important to continue to raise awareness of the increasing obesity levels of our children today, across the UK.

Why 5 A Day?

Fruits and vegetables are a great source of vitamins, minerals and fibre, and are an important part of a healthy, balanced diet.  Eating plenty of fruit and veg helps keep us healthy, and may reduce the risk of disease and some cancers.

There are lots of varieties of fruit and vegetables to choose from. Even if you’ve got a picky eater on your hands, you’re bound to find something tasty your child will like!

What counts as 5 A Day?

For kids, the amount they should eat depends on their size and age. As a rough guide, one portion is the amount they can fit in the palm of their hand.

Sugar

Kids are getting half of their sugar intake from soft drinks and unhealthy snacks, like cakes and biscuits. It’s time for some food smart choices!

Too much sugar can lead to the build up of harmful fat on the inside that we can’t see. This fat around vital organs can cause weight gain and serious diseases in the future like heart disease, type 2 diabetes and some cancers. Having too much sugar can also cause tooth decay.

How much is too much?

4-6 years old – 5 cubes (19 grams)

7-10 years olds – 6 cubes (24 grams)

11+years old – 7 cubes (30 grams)

Exercise

It’s understandable that parents are overwhelmed by their busy lives and also that they are confused due to all the information on proper parenting being aimed at them. The promising notion underlying these questions is that most parents understand the importance of getting their child or children fit. But where to start?

Busy lives become “barriers” to exercise. To help overcome such “barriers” I recommend a simple body weight programme that can be completed at home. There is no need for equipment, machines, or alot of space. This home training programme is great for any child up to 12 years old. Of course, you may have to adjust the intensity level based on your child’s abilities.

Simple Home Training Programme for Children:

1. Start with a light aerobic-type of exercise for 2-3 minutes. (e.g. walking or jogging on the spot)
2. Follow this with 2-3 minutes of active stretches. Start by working from your head down to your toes. Shoulder and arm circles in both directions, trunk twists in both directions, hip circles, leg side-side swings, standing toe touches.
3. Push-ups from your knees or against a wall. Do as many as you can in 1 minute.
4. Body squats: Feet shoulder-width apart, lower your body as if you are sitting in a chair behind you. Repeat this for 1-2 minutes without bending your knees more that 90 degrees.
5. Stomach crunches: Lying on your back with your knees bent, feet on the floor and hands on your thighs. Raise your shoulders off the ground until your hands slide up your legs and cover your knees. Return to starting position and continue for 1-2 minutes.
6. Wall sit: leaning against a wall with your feet shoulder-width apart, slowly lower your body to a sitting position. Make sure your feet are in line with your knees and not too close to the wall. Stay in this position for up to 2 minutes.
7. Shake your body out, get a drink of water and repeat 1-6 in order two more times. This programme will take anywhere from 15-25 minutes, depending on your child’s fitness level. Try this programme at least three days a week. Don’t forget to change things up every couple of weeks to keep your child interested.

Variety is the spice of life.

Good Luck!

For more fun ideas, recipes, top tips and activities to help your kids stay healthy go to

https://www.nhs.uk/change4life