(760) 946-9600 Contact UsPatient Portal

Posts Tagged "Exercise"

29Jun2020

Improving Posture at a Young Age

Have you ever told your child to sit up straight? Nearly every parent says that multiple times a week in an attempt to keep a child’s back tall and strong. However, good posture includes much more than simply how you or your child sits and stands. Posture affects many aspects of life, including self-confidence, concentration, and a multitude of physical concerns later in life. If you are concerned about your child’s posture and want to ensure that you are doing all that is possible to improve body mechanics, read on for a few tips perfect for your younger children.

  • First, remember that all bodies are designed to move, and regular movement and exercise will keep your child’s muscles strong and limber. Strong muscles, especially in the core and upper back, are vital for maintaining proper posture. Encourage your child to ride his bike, jump rope, and take part in organized activities during gym time at school.
  • Second, teach your child how to sit correctly. One of the most important aspects of this is ensuring that the chair your child spends the most time in is designed for good posture. Your child should be able to slide his bottom to the back of the chair while still maintaining a straight upper spine. You may also want to consider dynamic chairs, such as ball chairs, which can improve core strength. Some brands make special wobble chairs just for children.
  • Third, remember that it is unnatural for a child to spend hours at a desk or behind a computer. Plus, today’s computer game culture tends to result in bent necks and hunched-over postures. Instead, encourage your child to take plenty of breaks to look up from games, walk around the house and limber up tight joints.

If your child has bad posture, the problem may not be traced back solely to laziness. In fact, heavy backpacks, uncomfortable desk chairs, and even weight gain or genetic issues can be the main cause of bad posture for some children. In some cases, you may even need to talk to a pediatrician about your concerns. Some simple changes may be enough to produce stronger shoulders and backs. You may also need to consult with a physical therapist for special exercises designed just for your child. Contact Kids 1st Pediatrics today for more help with this issue.

Kids Staff
Pediatrics
24Feb2020

Help Your Child Build Strong Bones

Childhood is the most important time to focus on bone health because 90 percent of one’s bone mass is in place by the time he is 20. If bones are not properly built during childhood, there may not be another good time to strengthen these vital cells. In fact, this could set up individuals for osteoporosis and dangerous fractures much later in life. If you are a parent, you should be aware of three key ways that you can affect your child’s health in this matter.

Give Children Plenty of Calcium and Vitamin D

Nutrition is a key component of good bone health. You probably remember hearing your mother reminding you to drink your milk for strong bones. This tip remains true today as milk and other dairy products are great sources of the important bone mineral known as calcium. Even if your child is not a big fan of dairy products, you can find plenty of calcium in many other common foods, such as leafy greens, fish, and nuts, as well as in calcium-fortified bread and juices.

You must also give vitamin D along with calcium because it helps the body absorb this necessary mineral. Vitamin D can be found in some types of fish, as well as in egg yolks and fortified milk. If your child does not get enough vitamin D in his diet, your doctor may recommend a supplement.

Encourage Physical Activity

Weight-bearing activities are important for growing not only strong muscles but also strong bones at any age. Sadly, many children get very little activity on most days of the week, leading to weak bones. Running, climbing, and jumping are all great activities at this age.

Keep Children Away from Secondhand Smoke

Cigarette smoke is a known cause of weak bones at any age. While you may not be concerned about this for your child because he most likely has never tried a cigarette, you should be aware that many people try cigarettes for the first time at a very young age. In addition, secondhand smoke can be just as dangerous for children to breathe.

While these tips can positively affect people of any age, they are particularly important for children who are actively growing new bone cells and especially for those in their teenage years. For more information, schedule an appointment at Kids 1st Pediatrics today.

Kids Staff
Pediatrics
11May2019

Healthy Sleep Habits for Children

Sleep is incredibly important for people of all ages but is especially vital for children who need sleep to grow and stay healthy. In infancy, children spend more time asleep than they do awake, but this changes by the age of two. Still, sleep remains incredibly important, and children of all ages require more sleep each night than adults do. If you are concerned that your child may not be sleeping as he should or that your child is not getting enough sleep, put these healthy sleep tips to work for you.

Create a Bedtime Routine

Nearly every child loves routines and thrives on days when things go much the same as they always do. A bedtime routine can help children know what to expect, can give them a sense of calm and can help them quiet down before the lights go out. What you choose to be a part of your bedtime routine is up to you. Just be sure that it is something that you can maintain longterm. For example, you may want to use bath time, reading time, singing or rocking as part of your child’s nightly routine.

Know How Much Sleep Your Child Needs

Sleep needs for children change as they grow. At a very young age, sleep needs are met through bedtime and one or more naps. By school age, children should be getting all of their necessary sleep at night.

  • Infants younger than three months need 14 to 17 hours of sleep daily.
  • Infants from 4 to 11 months require 12 to 15 hours of sleep.
  • Toddlers to the age of two need 11 to 14 hours.
  • Preschoolers under the age of five need 10 to 13 hours.
  • School-age children need 9 to 11 hours
  • Teenagers to the age of 17 need 8 to 10 hours.

Focus on Foods and Exercise

High quality sleep is about more than the time your child spends in bed. The foods and drinks he consumes and the activities he participates in during the day determine the quality of his sleep. Be sure to avoid products containing caffeine, including chocolate, in the afternoon and evening. In addition, daily exercise can help tire children out for bedtime.

Your child will be able to take these healthy sleeping habits into adulthood. Quality sleep can help with playtime, school time and work as your child grows.

Kids Staff
Pediatrics
Copyright ©2022 Kids1stpediatrics.net