Winter is almost here, a time when snow is on the ground and a chill is in the air. But the cold weather doesn’t mean it’s time for the little ones to hibernate. Children need to stay active all year long.
“The days may be shorter and colder, but there are plenty of ways that children can get exercise during the winter,” said Fidelis Care Chief Medical Officer Sanjiv Shah, MD, MPH. “Making sure children stay active and healthy is one of the best holiday gifts that parents can give them.”
Here are 6 ways to keep kids moving this winter:
Play outside
Building a snowman or sledding can be lots of fun. When heading outdoors in cold weather, children should wear a hat, scarf, mittens or gloves, coat, winter boots, and several layers of loose-fitting clothing. It’s also important for children not to stay outside in wet clothing. Being wet increases the risk of hypothermia and frostbite. If children get wet outside, they should go indoors, change into dry clothing, and warm up before heading back out. Parents should also monitor children to make sure they are not experiencing any warning signs of hypothermia. If a child can’t stop shivering, is having trouble breathing, or is becoming tired or nauseous, then he or she needs to get inside and warm up. If you think your child is suffering from hypothermia, call the child’s doctor or 911.
Visit a community center or children’s gym
Winter weather might keep children from some of their usual activities. If the neighborhood playground is snow-covered, then consider visiting a community center, recreation center, the YMCA, or a children’s gym. Many offer indoor activities, such as basketball and kickball. For younger children, just giving them a place to run around can make a big difference. They will get some exercise and burn off energy. Children and adolescents should get 60 minutes (1 hour) or more of physical activity each day. If your child has any health concerns, talk to his or her doctor before the child starts exercising.
Find ways to move around indoors
Put on some music and let the kids dance in an open area. You can even have a friendly competition with them. If dancing’s not their thing, look for other fun solutions. Many video game systems offer interactive games that can get children off the couch. Even building an indoor fort out of pillows can help children get some exercise. Every little bit counts!
Check out a museum
Walking around a museum and looking at exhibits is a great way to get some exercise. And an added benefit is children are learning at the same time. Many museums have interactive areas or special crafts for children. Visit museum websites or call them for more information.
Visit an ice skating rink
Another fun winter activity is to lace up some skates and get on the ice. Children and those who are learning how to skate should wear a helmet to be safe. Dress warmly when going skating, and follow the rules of the rink. Don’t skate on ponds or lakes unless you know the ice is safe.
Go bowling
Visiting a bowling alley is another fun indoor option. Many bowling alleys can set up lane bumpers to keep children from getting gutter balls. Instead of hitting the snack bar, pack some fruit for a healthy treat.
So don’t let your children get discouraged by the gray days of winter. Help and encourage them to safely experience the beauty, fun, and joy of the season. They will be healthier and happier!
Canned soups are often over-processed and full of salt. This will take you mere minutes to make, and it’s downright good and healthy. Ingredients 2 14.5-oz. cans low sodium diced tomatoes, undrained1 large onion, chopped4 cloves garlic, pressed2 Tbs. olive oil, divided2 large carrots, chopped2 small celery stalks, chopped1 medium turnip, chopped2 c. green beans, cut in 1-inch pieces6 c. low-sodium chicken broth¼ of a head of cabbage, chopped½ tsp. thymeSalt and pepper to taste Directions In a large soup pot, heat 1 tablespoon of the olive oil over medium-high heat. Add the onion and cook until nearly translucent. Next add the garlic, being careful not to let the garlic brown. Saute another couple of minutes. Add the rest of the chopped veggies, sauteing for just a minute or two. You’re not cooking them— just sauteing for the wonderful flavor this quick step will infuse in your soup. Add the thyme, salt and pepper while sauteing. Now put the veggies in a crock pot, followed by the tomatoes and broth. Cook on a low heat setting for seven to nine hours, depending on your crock pot, or on high for four to six hours.
Ingredients1 c. chopped onion 1 c. chopped carrot 1 c. chopped celery 2 tsp. oil 3 (14.5 oz.) cans chicken broth 1 (10 oz.) box frozen chopped spinach ¾ c. uncooked tubetti or ditalini pasta ½ tsp. dried oregano ½ tsp. dried basil ¼ tsp. ground black pepper 1/8 tsp. garlic powder 2 (15 oz.) cans Cannellini, Great Northern or white beans, rinsed and drainedDirectionsIn a large saucepan over medium heat, cook onion, carrot and celery in oil for five minutes. Add chicken broth, spinach, pasta, oregano, basil, pepper and garlic powder. Cover and bring to a boil. Reduce heat and simmer for 20 minutes. Add beans, and cover cooking saucepan for five more minutes.YieldNutrition
Ingredients2 cans (14.5 ounces each) gluten-free, low-sodium chicken broth, such as Swanson’s Natural Goodness 1 can (15 ounces) petite diced tomatoes, including juices 1/4 c diced fresh onion 1-1/2 Tbs. of finely chopped fresh oregano, basil, marjoram and rosemary, plus extra for garnish 1/2 tsp. sugar 1/4 tsp. salt, or to taste 1/4 c instant brown riceDirectionsCombine all the ingredients in a two-quart heavy saucepan. Bring to a boil over high heat, reduce the heat to low, and simmer, covered, for 20 minutes. Serve hot, garnished with a sprinkle of fresh herbs. Brimming with the fresh herb flavors of southern France, this recipe uses instant rice that slightly thickens the soup as it cooks and gives it body. If you don’t like chunks of tomato, puree the tomatoes in a blender before you cook them. Or, puree the entire soup with an immersion blender after it has simmered 20 minutes for an extra-smooth consistency.Yield4 servingsNutrition
