In the cold season, children may feel sleepy and lethargic due to many factors from weather quality, lack of sunlight to how the cold affects their mood. In this case, children may feel uncomfortable getting out of bed or spend most of their time watching screens.
Therefore, physical activity will help children stay healthy by improving bone and muscle health, while developing cognitive ability. Here are some ways parents can ensure their children stay active during the cold season.
Encourage children to be exposed to sunlight
Out in the sun: Even though it is cold, if possible, encourage your child to go out for at least 10-15 minutes a day to get some sunlight. Sunlight helps the body produce vitamin D, supports metabolism and improves mood.
Use a light in the house: If it is too cold to go out, you can use a light in the house, helping to create a feeling of alertness and reduce lethargy.
Exercise
According to the World Health Organization (WHO), children aged 5-17 are the ideal age to spend at least 60 minutes of physical activity per day. Exercise also helps prevent obesity and related diseases. Make exercising with your child a part of your routine.
Create indoor exercise habits
Play physical games: Games like dancing, playing soccer, or even dancing will help children release energy and feel happier, more excited.
Cleaning with parents: This activity not only helps your child be active but also learn new skills while helping you clean. You can start by letting your child clean up their own toys first. To encourage children, let them choose to arrange and decorate their rooms in their own way.
Maintain a nutritious diet
Foods rich in vitamins and minerals: Make sure your child is adequately provided with vitamins C, D and minerals such as iron, zinc from foods such as oranges, grapefruits, green vegetables, fresh fruits, red meat, fish, eggs, etc. These substances not only help strengthen the immune system but also help children stay energetic throughout the day.
Drink enough warm water: Make sure your child drinks enough water, especially warm water in cold weather, to help the body stay alert and have a better metabolism.
Ensuring adequate and quality sleep
Children need enough sleep to recover energy. Lack or insufficient sleep will make children feel tired and lethargic the next day. Try to get your child to bed at fixed times and maintain a good sleep routine.
