Dr. Reshmi Basu
Contributing Columnist
In the early days of the coronavirus pandemic, my husband and I started going on walks a couple of times a week with our two children, then ages 6 and 9. Both were not always the most enthusiastic participants.
Over time, our walks became a habit. Now, my son and teenage daughter run with me and my husband a few weeknights after work. Our kids look forward to it and started to motivate me!
During our loop around the neighborhood, we get a chance to talk uninterrupted and this time together has become very precious to me.
I feel very strongly about the value of exercising with your kids.
With the new year upon us, regular physical activity, along with a healthy diet and adequate sleep, should be at the top of everyone’s list of good habits to establish in 2025.
Exercise
Organized sports are great. But not all families can afford to have their kids participate. That’s why I recommend regular walks, runs, bike rides or just playing games outside together to keep fit. Living in Southern California, you can rarely use severe weather as an excuse not to get outside.
Setting exercise goals for the new year can be fun. Make sure they are achievable, intentional and realistic. Establishing workout goals with your children is important. Doing so teaches them to build healthy habits on their own as they grow up.
Diet
In our primary care practice, one of the things we often talk to our patients about is the importance of maintaining a healthy diet. One of the ways to achieve this is by involving your children when you go shopping for food and when you prepare meals.
Sometimes my kids surprise me when they pick out healthier foods at the grocery store. If you take your kids grocery shopping and let them pick out what they want, there’s a higher chance they will want to eat what they select or at least try it.
I recommend myplate.gov, the U.S. Department of Agriculture’s dietary guidelines for Americans. This website has loads of information for parents about the ideal types of food you and your children should eat, as well as appropriate portion sizes to establish healthy eating habits.
Sleep
With bedtime becoming laxer over the holidays, it’s no wonder kids’ sleep habits get disrupted.
Be more intentional about regular times to call it a night, even during holidays and weekends. Avoid watching TV and put away your phone and other handheld devices before going to bed. Reading or meditation are effective ways to relax at bedtime. These and other helpful “sleep hygiene” tips will go a long way in helping to establish a healthy sleep routine.
We shouldn’t need the calendar to turn to Jan. 1 to start practicing healthy habits, but the new year can be a helpful reminder for us to set new goals.
Dr. Reshmi Basu is board-certified in pediatrics and is a member of the Children’s Hospital of Orange County, CHOC, Primary Care Network who treats kids and teens in Orange County.
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