Screen time limits, great exercise ideas every parent needs to know for a child’s heart health

Creating a healthy heart environment for children, requires awareness about what is needed, and having a healthy family to encourage other members to lead an active life as well. As a community, it is important to have open spaces, walking, running, jogging and cycling while controlling air and noise pollution and reducing the risk of heart disease.

In an interview with HT Lifestyle, Dr Lakshmy Menon, Neonatologist and Pediatrician at Cloudnine Group of Hospitals in Bengaluru’s Bellandur, recommended the following screen-free activities to boost your children’s heart health and build lasting health .

1. Activity and exercise :

• Choosing activities for toddlers and children such as running/biking/skating, etc. or enrolling them in organized sports will keep them active.
• Children and teenagers need at least 1-2 hours of vigorous exercise which may include team sports/sports like tennis, badminton/swimming etc.
• An active family becomes a good example for children. If the children see their parents on the go all the time, or they see them exercising, they get used to it so that they also want to join them.
• Group and family activities like walking or hiking or pursuing outdoor sports really help to bond together and keep them healthy.
• Involve the children in doing household chores so that the time spent sleeping in the chair is reduced.

2. Low-fat diet guidelines

• Use methods like frying, broiling, deep frying, or baking more often than deep frying.
• Increase your intake of fresh fruits and vegetables. It is recommended to eat snacks that include things like oil-free popcorn, lotus seeds like makhana, fruit salad or soup.
• Use fruit as a dessert instead of high-fat, high-sugar desserts that include baked goods.
• Treat the family to a meal out once a week or a month. Keep goals realistic and don’t expect surprising decisions from children.

3. Screen time recommendations

• Helping them get off the screen, includes encouraging their interest in reading and pursuing other activities such as dialogue, theatre, outdoor sports etc.
• Under 2 years – screen time is recommended except for a few minutes with family or friends. 2-5 years – no more than 1 hour a day, 5-8 years – no more than 2 hours a day without doing homework. Any screen time that interferes with their physical activity should be discouraged.
• Introduction to social media is only after 13 years and active engagement is after 16-18 years.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek advice from your doctor with any questions about a medical condition.