--- title: 7 Healthy Habits to Keep Kids Fit | Extended Notes description: Kids today are lagging behind their parents in the physical fitness department. Check out these 7 Healthy Habits to Teach Children. image: https://www.extendednotes.com/hubfs/Imported_Blog_Media/7_healthy_habits__800x400.jpg --- # 7 Healthy Habits to Keep Kids Fit November 19 - [Home](https://www.extendednotes.com/) - [Articles](https://www.extendednotes.com/blog) - 7 Healthy Habits to Keep Kids Fit Share this Post [mailto:?subject=Sharing%20a%20blog%20post;body=Check%20out%20this%20ExtendED%20Notes%20blog%20post:%20https://www.extendednotes.com/blog/after-school-articles/7-healthy-habits-to-keep-kids-fit](mailto:?subject=Sharing%20a%20blog%20post;body=Check%20out%20this%20ExtendED%20Notes%20blog%20post:%20https://www.extendednotes.com/blog/after-school-articles/7-healthy-habits-to-keep-kids-fit) [Physical Activity ](https://www.extendednotes.com/blog/tag/physical-activity) ![7 healthy habits](https://www.extendednotes.com/hubfs/Imported_Blog_Media/7_healthy_habits__800x400.jpg) ## Emphasizing Fitness for Kids   Kids today are lagging behind their parents in the physical fitness department. Research presented by the [American Heart Association](https://www.washingtonpost.com/national/health-science/kids-today-are-less-fit-than-their-parents-were/2013/11/25/8ecb1f0a-515f-11e3-9fe0-fd2ca728e67c_story.html) shows that on average, it takes children** 90 seconds longer** to run a mile than their parents did 30 years ago. In addition, cardiovascular, or heart-related, fitness has **declined 5% per decade** since 1975 for children ages 9 to 17. This is the most sedentary generation of children in our history, according to Sam Kass, a White House chef and head of first lady Michelle Obama’s Let’s Move program. This is largely due to video games, TV and fewer opportunities for outdoor play.   ### Implications for Unfit Children   Children are at-risk for becoming overweight or obese and developing heart-related diseases. Research also suggests that inactivity can damage your mind, sleep cycle and internal organs.   ### 7 Healthy Habits to Teach Children   1. **Don’t be a couch potato. **Studies show that children who watch more than an hour or two of television a day are at greater risk for health problems, like obesity, irregular sleep and low performance at school. 2. **Eat 5 or more colors a day.** Eating a colorful diet is not only fun, but it is good for your health. 3. **Find a physical activity you enjoy. **Encourage children to try a variety of activities, such as swimming, biking and gymnastics. 4. **Don’t skip breakfast. **A well-rounded breakfast kick-starts your brain and energy, plus helps with weight management and disease prevention. 5. **Drink water. **Keep the message simple: Water is healthy and a vital resource that humans can’t live without.      6. **Choose healthy snacks. **Reward children for choosing snacks that are high in nutrients, like fruit, unsalted nuts or yogurt. 7. **Stay positive. **Developing a healthy self-esteem and a positive mindset will motivate children to make healthy choices throughout their lifetime. #### Article Categories ![afterschool advocacy icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/afterschool%20advocacy%20icon.svg) After School Advocacy ![bullying safety icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/bullying%20safety%20icon.svg) Bullying and Safety ![leadership icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/leadership%20icon.svg) Leadership & Professional Development ![parental engagement icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/parental%20engagement%20icon.svg) Parental Engagement ![physical activity icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/physical%20activity%20icon.svg) Physical Activity ![program development icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/program%20development%20icon.svg) Program Development ![social emotional learning icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/social%20emotional%20learning%20icon.svg) Social-Emotional Learning ![stem icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/stem%20icon.svg) STEM (Science, Technology, Engineering, Math) ![teaching strategies icon](https://www.extendednotes.com/hubfs/ExtendED%20Notes%20Blog/teaching%20strategies%20icon.svg) Teaching Strategies ![extended notes fb page banner](https://www.extendednotes.com/hs-fs/hubfs/ExtendED%20Notes%20Blog/extended%20notes%20fb%20page%20banner.png?width=342&height=130&name=extended%20notes%20fb%20page%20banner.png) [Follow Page ](https://www.facebook.com/385747254841303?ref=embed_page) ![ExtendedNotes_Logo_Knowledge Base-01](https://www.extendednotes.com/hs-fs/hubfs/ExtendedNotes_Logo_Knowledge%20Base-01.jpg?width=300&height=300&name=ExtendedNotes_Logo_Knowledge%20Base-01.jpg) ExtendED Notes 974 followers Connect with us to get the latest Articles & Insights. ## Related Articles ![related post image](https://www.extendednotes.com/hs-fs/hubfs/Imported_Blog_Media/veggies_800x400__800x400.jpeg?width=352&name=veggies_800x400__800x400.jpeg) #### What You Need to Know About the NAA HEPA Standards for OST Programs High-quality after-school programs have evolved to support whole-child development, teaching... 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