The fight against the spread of COVID-19 requires social distancing or confinement that radically changes the best way we live with our youngsters and adolescents.
As the Physical and Health Education (PHE) teachers accountable for the health education courses offered at l'Université du Québec à Montréal (UQAM) for future teachers, we now have incarcerated families. Here are some suggestions to assist parents and kids navigate the healthiest way possible. Active life is feasible.
First, at all times keep this formula in mind: move, eat well, sleep, rest, manage screen time, play.
Keep moving
It is vital to adopt or maintain physical activity, even in a confined space. Children and adolescents According to the recommendation of the World Health Organization, one should be active for at least 60 minutes a day..
These may be intense moments of activity corresponding to easy games — playing hide and seek, constructing a fort within the basement, inventing a path on the street, throwing a basketball, kicking a soccer ball, playing ball hockey on the street, dancing, riding a motorbike. . Or skateboarding.
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You also can ask your child to elucidate the most recent game they learned on vacation or of their health and physical education class and take a look at it out with them. The possibilities are countless!
Take energetic breaks.
Also, you may alternate with positive motor activities corresponding to writing, painting, drawing, modeling, sewing or crafts. These activities must be intermittent and will ideally be done in several short intervals of 5 to quarter-hour, slightly than one long 60-minute period. The essential thing is that the activities are varied and regular.
There are other options for youth movement, corresponding to walking and home tasks. Additional Strategy Can be found online, corresponding to Active Interval GoNoodle, Wax (in French) and H2GOFor example.
Be careful to decide on your intervals rigorously. Some of them are more useful or much more fun. Finally, Free play outsideIn a backyard, garden or street, without contact with others, is one other possibility.
There are also many online resources for folks, corresponding to yoga, Pilates, Crossfit And Circuit training On Home (in French).
A healthy, balanced food regimen
Boredom and withdrawal can easily result in complacency in a confinement situation. This is an incredible opportunity to cook as a family and learn methods to eat healthily together with your children by offering recipes adapted to their abilities and desires. A well-balanced menu may be planned ahead of time by including essential food items in line with your budget.
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Canada's Food Guide Can be an incredible home reference tool for teenagers. It can be possible to introduce children to recent foods, our own cultural characteristics and other foods corresponding to Ricardo.
For parents who prefer to experiment, that is a chance to try. New recipes Or dust off old prescription books in your library. It can be a chance to show your kids concerning the importance of gardening, food waste, recycling and composting.
As the Food Guide points out, we should always encourage variety, reasonable portions, eating in good company and having fun with our food. In this time of confinement and routine hustle and bustle, the temptation to lose good habits may be great.
Get night's sleep.
The current crisis calls for a significant change of pace. For everyone's well-being (parents and kids alike), getting enough sleep is vital.
A drained child is stressed and will likely be more irritable, which might affect the entire family.
It is best to maintain regular bedtimes and waking hours, preferring quiet activities (Without a screen) before going to bed.
Reduce sources of stress.
Loneliness is a difficult time because we’d like to exchange with others. It is vital to search out other ways to do that, corresponding to arranging meals for friends via Skype, FaceTime or Messenger, calling or texting family and friends.
There could also be times when your kids experience stress, boredom or mental exhaustion related to the confinement situation. It is vital to provide them rest, alone and quiet time.
Focus on the well-being of all relations. Schedule breaks through the day while you feel you're running out of motivation. It's good to change tasks after 30 or 45 minutes or while you feel like enough screen time has passed. Read something apart from news and permit everyone. A silent retreat In one room of the home when vital.
Manage screen time well.
Youth on screen exposure They have the potential to change behavior and might have a negative effect on sleep.
About, the study This shows that the more time spent in front of a screen, the longer the danger of depressive symptoms, anxiety and obesity.
For good TV management, educator Philippe Meirieu suggests adopting the next formula: select prematurely, watch, then talk (French).
We must change our youngsters's relationship with the screen. First, help them select screen materials and formats, watch videos or play games with them, after which discuss what was seen.
This allows children to distance themselves from the fabric they devour, to critique and reflect on it. Finally, we now have to administer what Meirieu calls “Available brain time“For learning in order that children proceed to learn and never only for fun.”
Learn by playing.
Young people learn first through play. it may possibly be. Free play outside, board games or games directed by parents. Above all, they need to maintain their motivation and confidence.
Numerous sports and activities help to strengthen what’s learned in class. Cooking, arts and crafts, and physical activities are unique opportunities for kids to confront problems, find solutions, and apply their knowledge.
This is time to develop children's curiosity and independence, which can allow them to enjoy classes more when school starts again. Most importantly, children grow up. Play and be active.
If the going gets tough, or your days seem long and sophisticated or you think that your kids need special help, don't be isolated. check this out Blogs or Chat virtually With people in similar situations. A big selection of resources can be found for the physical and mental well-being of your loved ones unit during this time of crisis.