Formation of a healthy lifestyle in children 3-4 years old in kindergarten.

Components of a healthy lifestyle

The main components of a children's healthy lifestyle are:

• playing sports and introducing physical activity as a regular habit;

maintaining a healthy lifestyle for the whole family;

• regular walks in the fresh air;
• proper nutrition.

All physical activity must be appropriate for the child’s age and take into account the characteristics of his health. Regular exercise under the guidance of experienced trainers is the best option for maintaining a healthy lifestyle for children. The European Gymnastics Center offers you classes in a comfortable environment and on a convenient schedule. A lot of positive emotions, playful training and socialization of each child is the minimum set of services that we offer to each client.

Family healthy lifestyle

Before telling or explaining something to your child, show it by personal example. This will be the best motivation for him, because a son or daughter always strives to be as similar as possible to their parents. Therefore, when talking about a healthy lifestyle, make sure that you yourself do not violate its basic principles. It is quite easy to become a worthy example for your child.

Together everywhere.

Take regular walks. But don't limit them to shopping. Go to the park, go out into nature, visit children's outdoor playgrounds.

Eat the right foods.

Teach your children to eat healthy. Avoid visiting cafes that serve fast food. Add more vegetables and fruits to your diet, and drink more clean water together. Avoid carbonated drinks and packaged juices if possible.

Remember mobility.

Don't forget about ball games, visiting the pool, skiing and skating. A morning run is a great way to recharge your energy for the day ahead, not only for you, but also for your children.

One hobby.

Involve your child in your hobbies. This will not only help in his upbringing and general development, but will also unite the family in an interesting hobby.

Rejection of bad habits.

Remember that a child always looks up to his parents and tries to imitate them in everything. To instill in him a correct perception of the world, give up smoking, alcohol, high-calorie snacks and regular evenings in front of the TV.

Seven rules of a healthy lifestyle for schoolchildren

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If you want to study well, be dexterous and skillful, remember a few rules that will help you achieve success in all matters.
Rule No. 1 “Organize your daily routine” It is necessary to sleep, walk, do homework, and eat at the same time. Your body will quickly get used to the regime, it will be easier for it to cope with any load.

Rule No. 2 “Healthy sleep is the key to health”

How many hours of sleep do you need?

• For children
• — 1-2 years — 11-14 hours;
• — 3-5 years — 10-13 hours;
• — 6-12 years — 9-12 hours.
• The duration of sleep for infants and children of preschool and school age necessarily includes daytime sleep. It is an excellent means of rebooting the nervous system, so it should be preserved for as long as possible.

Not getting enough sleep can negatively impact a person's immunity and make them more vulnerable to disease. If you get a good night's rest, your body's resistance to seasonal illnesses (such as the flu) increases. At night, the brain releases chemicals that support immune system recovery.

Rule No. 3 “Move more”

Start your morning with water procedures and do gymnastics. Be sure to walk, preferably in the fresh air, at least 2-3 hours a day. Visit the pool. Swimming will help strengthen your back and abdominal muscles.

Active rest is considered one of the optimal types of physical activity. This could be any sport, cycling, morning jogging or active games in nature. But the best active recreation is walking in nature.

Physical activity is important both for strengthening the muscular system, and for strengthening the muscular system, and for psychological relief, and for strengthening all systems of the body without exception. Therefore, go for a walk, enjoy the fresh air and good mood! The main thing is to dress for the weather and then your physical activity will only benefit your health.

Rule No. 4 “Eat right”

A growing body needs vitamins and minerals, so the diet should be varied. The diet should include dairy products, cereals, vegetables and fruits, berries, and nuts. Drink natural juices, compotes and jelly. It is useful to drink at least 30 ml of clean water. per kilogram of body weight.

Rule No. 5 “Take care of your teeth”

You need to brush your teeth 2 times a day: in the morning - after breakfast, and in the evening - before bed. It is important to brush your teeth properly.

Modern dentists have developed the following recommendations for brushing teeth:

• Before starting brushing, the toothbrush must be rinsed thoroughly;
• You should not use too much toothpaste. For an adult, the strip should not be longer than 10 mm;
• The hygiene procedure cannot take less than 2 minutes, but should not last longer than 5 minutes;
• The brush should be held correctly in relation to the teeth. The tilt angle should be 45 degrees;
• It is necessary to begin the cleaning procedure with the lower dentition, and then move on to cleaning the upper teeth;
• The front teeth are cleaned first, then you need to brush those teeth that are located in the depths of the oral cavity;
• The direction of movement when cleaning the lower teeth is from bottom to top, and when cleaning the upper teeth is from top to bottom;
• The chewing surface of the teeth is cleaned using circular movements;
• After the procedure, the mouth must be rinsed thoroughly;
• After the teeth are cleaned, it is necessary to treat the surface of the tongue. A large number of bacteria accumulate on it, which must be removed. For this purpose, all modern toothbrushes are equipped with a special ribbed surface, which is located on the back of the bristles;
• If possible, after brushing your teeth, you should rinse your mouth with a special mouthwash;
• The brush should be washed thoroughly after the procedure. It must be stored in a glass with the cleaning surface facing up.

Rule No. 6 “Take care of your eyesight”

To have good vision, you must follow certain rules. When watching TV, take 4 steps away from the screen, sit comfortably, and be distracted during commercials. Don't get carried away with working on the computer. You can spend no more than 2 hours a day on the screen.

Complex for improving vision

N. Isaeva’s set of exercises became very famous. It will appeal to those who prefer to exercise while lying down. It is especially useful for those who are on their feet all day at work.

Exercise 1 can be performed sitting, standing or lying down. Look at the space between your eyebrows with both eyes and try to hold your gaze in this position for five seconds. Each subsequent day, add one second until the duration of the exercise reaches one or two minutes.

Exercise 2 Look with both eyes at the tip of your nose and hold your gaze in this position for five seconds. Add one second per day until you reach one to two minutes.

Exercise 3 It can also be performed while sitting, standing or lying down. Look with both eyes at your left shoulder and hold your gaze in this position for five seconds. Add one second per day until you reach one to two minutes per day.

Exercise 4 It is performed similarly to the third, only this time look with both eyes at your right shoulder. Hold your gaze for five seconds. This exercise will also need to be increased to one or two minutes a day.

Exercise 5 Rotate both eyes clockwise, fixing your gaze on the space between the eyebrows and the tip of the nose, then do the same in the opposite direction. Repeat the exercise four to five times.

Rule No. 7 “Don’t do bad things”

What is a bad deed?

An action that is bad is an action that violates generally accepted norms of behavior in society.

Be kind to others, be polite, respect the people around you, and then your life will be more interesting, joyful and fun!

Psychologist of the Adolescent and Youth Health Center of the Vileika Central District Hospital Olesya Vladimirovna Shlyapo

Proper nutrition for a child

Not all children eat what their parents offer them. Many adults complain that the child does not accept vegetables or lean meat, but prefers to eat exclusively one product that is not beneficial for the growing body. Even if the consequences of poor nutrition are not particularly noticeable now, in the future this can lead to the formation of an eating disorder. Therefore, it is extremely important to teach your child to eat the right foods in the right quantities. There are several basic principles that are called “smart plate”.

For the mind.

About a quarter of a child's diet should consist of foods rich in starch (cereals, potatoes, whole grain bread, corn and peas). These are the best sources of easily digestible carbohydrates, without which an actively developing body will not be able to function properly. Add fresh berries and fruits here, and it will be easier for the child to cope with complex mental problems.

For quality digestion.

Half of the diet is vegetables (cabbage, tomatoes, legumes, carrots, spinach, broccoli, cucumbers, etc.). They also contain a large amount of vitamins and minerals necessary for the growth of the child.

For strong and resilient muscles.

The remaining portion is animal protein, which is best obtained from lean meats (turkey, lean beef, chicken, and fish). Without these products, the child may experience developmental delays.

For fast metabolism.

All children need to drink enough fluids. It is better if it is clean drinking water. As a last resort, homemade juices, compotes and fruit drinks without large amounts of sugar are allowed.

When the problem exists at the genetic level.

If a child is predisposed to obesity, special attention should be paid to his diet. Excess weight can cause serious health problems in the future.

Prohibited foods for children's diets.

Many children love sweets and unhealthy but very tasty foods such as hamburgers and fries at fast food restaurants. But this is precisely where they should be limited. Be prepared to protest and refuse to eat healthy food. Try to redirect your child's attention when he asks for something harmful. Stay calm and don't get emotional. Prove the correctness of your action by personal example. For older children, the principle of encouragement is suitable. Each week spent without harmful products can end with something interesting for the child: a trip to the cinema or to the skating rink.

Healthy lifestyle rules for children

It is better to teach a child from childhood to live, observing the principles of a healthy lifestyle, but you need to try to make them seem natural and not imposed from the outside. Pay attention to the following aspects of your child's life:

• Daily regime
  . It’s good if you managed to establish a certain routine in the house, and the child knows exactly when he should go to bed, get up, have breakfast or lunch, when there is time for games, and when he needs to complete some tasks around the house or school, but do not forget that the regime needs to be reviewed. The child grows, and his needs change, therefore, the daily routine must also change. Also, don't forget to take biological rhythms into account. If your child is a night owl, then you shouldn’t torture him with getting up early unless absolutely necessary; some tasks, including sports, can be moved to the evening.
• Full sleep
  . Many adults remember their childhood and “quiet hours” with nostalgia. The need for sleep also changes with age; small children under 5-6 years old are recommended to sleep about 10 hours a day; schoolchildren need 8-9 hours. You should try to provide your child with the opportunity to rest peacefully, but you should not force him to sleep.
• Fresh air
  . Children should breathe fresh air not only from the window. Walking is useful, and even if the weather is not pleasant, there is no need to cancel the walking promenade. If possible, you should walk in green areas, and not on noisy and dirty streets. Owners of country houses and summer cottages should think about arranging a sleeping area in the fresh air. where the child can rest.
• Sports
  . Setting sports records is given to a select few, but physical activity is beneficial for everyone; playing sports develops endurance, strengthens bones and muscles, helps control weight and burn extra calories. Perhaps in childhood the child will not realize the benefits of training, but the habit of playing sports will definitely be useful in the future.
• Proper nutrition
  . It can be very difficult to feed a child healthy food; when preparing a child’s diet, you can use the “smart plate” method. About half of the serving should be non-starchy vegetables: cucumbers, tomatoes, carrots, spinach, broccoli, etc. Another quarter is given to starch-containing products, this can be bread, porridge, corn, etc. The remaining quarter of the plate will be taken up by lean meat or fish. As a dessert, children will benefit from fruits and dairy products. This approach to feeding a child will help him receive the necessary vitamins and microelements for normal growth.
• Control over mental and emotional state
  . The emotional state of a child is strongly influenced by the situation in his family. If a child has to see parents quarrel and experience stress due to too strict rules, then he will grow up withdrawn and unsociable. Stress can also cause some childhood illnesses. In order for a child to grow and develop harmoniously, a friendly atmosphere must be maintained in the family, the child must feel love and support from adults. And remember that live communication cannot be replaced even by the most modern gadgets.

Sports lifestyle

For exercise to become a healthy daily habit, it must be introduced at an early age. When a child has the opportunity to direct his energy in the right and safe direction, he feels comfortable not only physically, but also emotionally. Regular workouts contribute to a surge of strength and good mood. Sports also teach overcoming difficulties, determination, discipline and perseverance. This will help the child already at school. It is very important to focus on those activities that children enjoy. Early physical development can begin as early as 1.5 years. Special exercises should be included in classes from 4 years of age. The European Gymnastics Center has everything you need to teach children a healthy lifestyle. Our coaches have extensive experience working with children of different age categories and will be able to find an approach to any young athlete.

Healthy lifestyle for children

There is a common misconception that a child is like a blank slate. Whatever is written on it, with such data it will go into adulthood. But this is only partly true. Yes, the upbringing of parents largely determines a person’s destiny, but it is important to understand that each of us comes into this world with some baggage - some inclinations, characteristics, talents and shortcomings. This is not about the fact that a person cannot change anything and his fate is predetermined before his birth. The fact is that any inclinations and characteristics can manifest themselves only under appropriate conditions. Imagine a grain: it can fall into moist, loose soil and sprout within a day, or it can fall on bare asphalt and then it is unlikely to sprout.

The same thing happens with a child who comes into this world. It has both positive and negative features. This, of course, is also a conditional division, since in this world there is nothing absolutely bad and absolutely good, and everything, one way or another, can be a tool. So, if a child has any talent, but the parents do nothing to ensure that this talent manifests itself, that is, they do not create the soil for the seed to germinate, the child will most likely never find his destiny. Or this will happen already in adulthood, and a lot of time will be lost, for example, on the necessary education or an unloved job. The same goes for some negative character traits. For example, a child grows up to be very aggressive and hot-tempered - he has such a character trait. And, if parents do not find a way to teach the child to control himself or cannot redirect this aggression into a constructive direction, such a child will also grow up as an unhappy person.

In fact, all parents wish their child happiness. The only problem with most parents is that most have a distorted concept of happiness. Sincerely wishing the best for their child, parents sometimes begin to spoil him, buy him junk food, entertain him and give him expensive toys, thinking that all this external tinsel will make their child happy. Parents can also be understood: they are busy all day long with the daily bustle and the only way for them to show their love and care is to feed the child deliciously and entertain him. But, without realizing it, they create for their child reasons why he will suffer in the future.

How to determine which care will be beneficial for a child and which will be harmful? It is difficult to answer unambiguously here, because in the case of each child everything will be individual, and it is very difficult to maintain a balance. For example, some parents try to cultivate independence and responsibility in their child from childhood, sometimes even deliberately placing him in difficult life situations. But here it is very easy to go too far: the child may become convinced that his parents do not love him and do not care about his problems at all. On the other hand, you should not unnecessarily “cover up” a child with cotton wool: raised in greenhouse conditions, he will not be able to adequately interact with this world in the future.

How to find this difficult line between care and overprotection? First of all, you should develop your own awareness. When taking an action in relation to a child, each time ask yourself the question: “What result will this lead to?” If your actions are aimed at entertaining, pampering and feeding your child deliciously, and nothing more than this, then in 10–15 years do not be surprised when in your child you see an egoist, a consumer and, in general, a bearer of the most negative qualities. These are the consequences of such upbringing, when all of a child’s wishes come true, and most often these do not lead to any development at all.

In an effort to show care, parents most often try to feed their child tasty food. But, unfortunately, in the modern world, delicious food is most often unhealthy food, which not only destroys health, but also forms addiction. Many parents, in order to control their child, get him hooked on sweets. Since sugar is a drug (sugar acts on the brain on the same principle as cocaine), then by teaching a child to sweets, you can literally make him become silky. A promise to give a child candy or, on the contrary, a threat to take it away truly works wonders for a child - he becomes just an obedient doll in your hands. But it is quite obvious that such ideal behavior is nothing more than an illusion. And as soon as the child grows up a little and can buy sweets for himself, all the unlimited power of the parent over the child will end there, but the child will remain with a severe drug addiction for the rest of his life. Whether it’s worth it to feel cooler than the legendary Makarenko for a certain period in life is a moot point.

Eating habits are established in early childhood. And what type of nutrition parents instill in their child will most likely determine his nutritional culture throughout his life. A few manage to overcome and break the nutritional tendencies that were established in childhood. Therefore, when buying another harmful “yummy” snack for your child, you should understand that you are creating a bad habit for your child to eat poorly for many years.

Another important aspect in raising children is information control. Children are incredibly impressionable and receptive to any new information. And, given that today most of the information around us leaves much to be desired, most often what is loaded into a child is far from what will lead him to development. Therefore, if you notice that your child is beginning to behave inappropriately or strangely, pay attention to what sources of information he has access to.

For example, there are cases when, even after watching the seemingly harmless cartoon “Masha and the Bear,” children began to behave inappropriately, and in the long term, regular viewing of this cartoon even deteriorated their character. And this is not surprising - see for yourself what concepts the cartoon “Masha and the Bear” promotes. The capricious, selfish girl constantly openly mocks Misha, as well as other inhabitants of the forest: there are episodes where even wolves run and hide from her. What can such a cartoon teach? Consumer worldview and selfish life position. Masha shows by her example that you need to put your interests above the interests of others and achieve your goals by any means.

In the case of Masha - hysterics, tears, vile tricks, and so on. Is it any wonder when, without receiving the coveted chocolate bar or toy, a child throws a tantrum right in the store? After all, this is exactly what the cheerful, carefree cartoon Masha taught him. And that’s why the scripts of almost all domestic cartoons are written today, and there’s nothing to say about foreign ones. The values ​​they promote are simply monstrous. However, today even young children not only watch cartoons, but also have access to action films, horror films, TV series and violent computer games. Today, a child sits down at a computer on average at the age of 5–6 years. And what he does there is far from education and development, but plays cruel games where murder is savored in every detail. Should we expect any adequate behavior from such a child? The question is rhetorical.

The conclusion from all of the above is simple: education, indeed, largely determines the fate of a child. It is necessary to monitor what the child consumes, both in terms of food and information, and carefully monitor trends and changes in behavior, as well as analyze what reasons lead to certain changes. As a rule, when parents notice that something is wrong with their child, it is already too late. Re-educating a twenty-year-old egoist and slacker who is already heavily addicted to various kinds of intoxicants is much more difficult than correcting the behavior of a 3-4 year old child.

There is a version that all character traits and all habits are formed before the age of five and then you can only slightly adjust what is already embedded deep in the subconscious. Therefore, try to load only positive information into your child, which will lead him to development. Well, the most important secret of a healthy lifestyle for your child is your personal example. As experience shows, it is useless to tell your son about the dangers of alcohol while sipping beer from a bottle: he will, like a mirror, repeat everything that his father does. But if the father gets up at six in the morning and goes for a run, and when leaving the house on the weekend he runs not to the beer kiosk, but to the horizontal bar, then the child will register this in the subcortex, and this is what will determine his vector of movement in life.

Physical activity

Parents should remember that the intellectual development of a child is only half of the compulsory activities from an early age. Children need to harness their energy to be able to concentrate on their studies. Don't forget about playing outdoor games together: football, volleyball, etc. Play active sports. Instead of using public transport, take a walk. In winter, you should also not refuse to visit parks and skating rinks. Don't worry that your child may become overtired. A well-organized daily routine combined with proper nutrition will allow him to always be in good shape.

If you do not have enough free time to play sports with your child on your own, trust the professionals. The trainers of the European Gymnastics Center will help him reach his potential in a playful and positive atmosphere and teach him the basics of a healthy lifestyle.

If you have any questions, you can consult with our specialists by calling +7 (495) 477 32 69 or leaving a request for a free trial lesson.

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