We encourage a healthy lifestyle in Dosbarth Lindys as we feel it supports children’s mental health as well as their physical health. Please can children bring a healthy snack to school, as I find that sugar-based snacks at breaktime often lead to a sugar-crash during learning time and a reluctance to try in class as a result of lower energy levels. Children should also have a water bottle that can be refilled to ensure pupils have plenty of water throughout the day. Also we are constantly working had to ensure we have healthy lunch boxes.
Get Active Each Day
Everyone – not just kids – should be active every day, in as many ways as possible. Not being active can cause an energy imbalance – that’s when you take in more energy than you actually use. It can have a big effect on your health and how you feel.
|Age||How much activity?|
|Birth to 1|
For healthy development in infants, physical activity – particularly supervised floor-based play in safe environments – should be encouraged from birth.
|1 to 5||At least three hours a day, spread throughout the day.|
|5 to 12|
At least 60 minutes a day of moderate and vigorous activities. It’s even better to be active for up to a three hours every day.
Strengthening activities, like climbing or jumping, at least three days of the week.
|13 to 17|
At least 60 minutes a day of moderate and vigorous activities. For even more health benefits, try to be active for several hours a day.
On at least three days per week, include activities that strengthen muscle and bone.
Choose Water as a Drink
How much to drink?
The recommended daily amount of fluids is:
5 glasses (1 litre) for 5 to 8 year olds
7 glasses (1.5 litres) for 9 to12 year olds
8 to 10 glasses (2 litres) for 13+ years
You should drink more water when you’re exercising or on a hot day. We often don’t feel thirsty even when our bodies need fluid, so it’s a good idea to drink water regularly throughout the day.
Hints to help you drink more water
Pack a water bottle whenever you go out.
In summer, put a frozen water bottle in your lunch box.
Keep a bottle of cold water in the fridge in summer and drink warm water in winter.
Water down juices, sports drinks and cordials.
Use smaller glasses when drinking sugary drinks.
Switch off the Screen and Get Active
Watching TV, surfing the web and playing computer games or small handheld devices can be good fun – and even educational! But spending too much time sitting still each day can be bad for your health. It’s important to balance screen time with active play time so your body can grow strong, fit and healthy.
I often encourage my class to join me during their lunch time on a short jogging session, which they are of course, completed free to join or not join in with as they see fit. This usually only lasts for 10-15 minutes and can really energise us all for the afternoon of learning!
Effects of too much screen time
Your posture can get worse.
Your eyesight can deteriorate.
You can strain your wrist, thumb and elbow.
You can have problems with your sleep.
Your social skills can suffer.
Your body can store more energy than it uses.
Work out a TV viewing schedule with your Mum, Dad or carer that strikes the right balance between screen time and active time each day.
Try not to spend too much time on the computer during the daytime – you could be having fun playing outside!
If your favourite TV shows are on during the day, set the recorder and watch them later.
Write a list of active things you can do instead of playing on the computer. If you get bored, pick something on your list to do.
Think of presents for your birthday and Christmas that help get you active – balls, bats, totem tennis, hoola hoop, frisbee, kite, skipping rope or a trampoline!