How to keep children vigorous and hearty during coronavirus isolation

Fighting the spread of COVID-19 requires social distancing or isolation, which radically changes the way we live with our children and youthful people.

As Physical and Health Education (PHE) teachers responsible for the health education courses offered to future teachers at the University of Quebec at Montreal (UQAM), we want to provide families living in isolation with some advice to lend a hand parents and children lead the healthiest and most vigorous lives possible.

Above all, always keep this formula in mind: move, eat healthily, sleep, rest, manage your screen time, have fun.

Stay vigorous

Adopting or maintaining physical activity is indispensable, even in a confined space. Children and adolescents you should be active for at least 60 minutes a day, as recommended by the World Health Organization.

These can be intense moments of activity, such as basic games—playing hide-and-seek, building a fort in the basement, figuring out a way around an alley, throwing a basketball, kicking a soccer ball, playing street hockey, dancing, riding a bike, or skateboarding.

You could also ask your child to explain the latest game they learned during recess or in PE and health class and try it out with them. The possibilities are endless!

Take vigorous breaks

You can also intersperse fine motor activities such as writing, painting, drawing, modeling, sewing, or crafting. These activities should be interspersed with breaks and are best done in several low periods of five to fifteen minutes, rather than one long 60-minute period. It is crucial to keep the activities varied and regular.

There are other options to encourage youthful people to move, such as walking and housework. Additional strategies can be found on the Internet, e.g. vigorous breaks from GoNoodle, Wixx (in French) and H2GOFor example.

Be careful to choose your breaks carefully. Some are more useful or even more fun. Finally, free play outsideAnother option is to stay in the yard, garden or street, without contact with other people.

There are also many online resources for parents such as yoga, Pilates, crossfit AND Circuit training On House (in French).

Hearty, balanced nutrition

Boredom and withdrawal can easily lead to complacency in a situation of isolation. This is a great opportunity to cook as a family and learn how to eat healthily with our children, offering them recipes adapted to their abilities and needs. A balanced menu can be planned in advance, including indispensable foods according to budget.

Canadian Food Guide can be a great home reference tool for children. It is also possible to introduce children to fresh foods, our own cultural specialties and other foods through well-known sites such as Richard.

For parents who like to experiment, this is a chance to try new recipes or dust off those ancient cookbooks that have been sitting in your library. It’s also a chance to educate your kids about the importance of gardening, food waste, recycling, and composting.

As the food guide suggests, we need to encourage variety, sensible portions, meals in good company and the pleasure of enjoying food. In this time of lockdown and disruption to routine, the temptation to lose good habits can be great.

Get a good night’s sleep

The current crisis requires a major change of pace. For the sake of everyone (parents and children alike), it is crucial to get enough sleep.

A tired child is stressed and more irritable, which can affect the entire family.

It is best to keep your bedtime and wake-up times to a normal routine, preferring tranquil activities (without screens) just before bed.

Reduce sources of stress

Isolation is a arduous time because we have to exchange with others. It is crucial to find other ways to do this, such as organizing a meal for friends via Skype, FaceTime or Messenger, calling or texting family and friends.

There may also be times when your children experience stress, boredom or mental exhaustion related to the isolation situation. It is crucial to give them periods of rest, solitude and silence.

Pay attention to the well-being of all family members. Organize breaks during the day when you feel that motivation is no longer there. It is good to change tasks after 30 or 45 minutes or when you feel that the screen time has been long enough. Read something other than the news and let everyone withdraw quietly to a room in the house when necessary.

Manage your screen time well

Young people’s exposure to screens has the potential to change behavior and may negatively impact sleep.

In this regard, studies show that the more time you spend in front of a screen, the greater the risk of developing symptoms of depression, anxiety and obesity in the long term.

To manage television well, educator Philippe Meirieu suggests adopting the following formula: choose in advance, watch together, talk later (in French).

We need to change our children’s relationship with screens. First, lend a hand them choose what to watch and what formats to watch, watch movies or play games with them, and then discuss what they’ve seen.

---

Read more: Coronavirus: 5 tips to manage your kids’ screen time during social distancing

---

This accompaniment allows children to distance themselves from the content they consume, to criticize it and reflect on it. Finally, we must manage what Meirieu called “available brain time“for learning, so that children can continue to learn, and not just have fun.

Learn through play

Juvenile people learn primarily through play. This can be free play outsideboard games or guided play under parental supervision. Above all, they need to stay motivated and confident.

Lots of games and activities lend a hand reinforce what they learn at school. Cooking, arts and crafts, and physical activity are great opportunities for children to face problems, find solutions, and apply their knowledge.

It’s a great time to encourage children’s curiosity and independence, which will lend a hand them enjoy their classes even more when school starts again. The most crucial thing is for children to grow fun and activity.

If things get tough, or your days seem long and complicated, or you think your children need special support, don’t stay isolated. Check blissful Or talk virtually with people in similar situations. A wide range of resources are available to support your family’s physical and mental well-being during this time of crisis.