If you are busy with school work, extracurricular activities and a social life, it can be hard to get fit and stay healthy as a kid.You can spend a lot of time browsing on your phone or playing video games that don't require you to work up much sweat.Adding more exercise into your daily routine will help you get fit.It's possible to do workouts at home as well.If you are tired, take a break.
Step 1: You can offer to do outdoor chores.
Try to make your household chores more physical by offering to do labor intensive, outdoor chores like raking leaves, shovelling snow, or tidying up the yard.You can burn calories by following through on your responsibilities.If you want to make a game out of your chores, you can challenge yourself to get them all done within a certain time period or as a race against a parent or sibling.You can burn calories by moving fast and doing your chores.
Step 2: Walk, run, or bike home.
Walk or bike home instead of riding the bus.If you live in a warm climate and don't live too far away, this is a good option.If you want to add some exercise to your day, you can take the bus to school in the morning and walk home after school.If you want to do something physical, you can challenge yourself to bike around on the weekends to visit your friends.
Step 3: It's a good idea to add mini-workouts to your day.
Adding small workouts to your day will help you stay in shape.This could mean doing a few push ups or sitting down between commercial breaks from your favorite show, or doing 30 minutes of running between homework and playing a video game.If you can integrate small workouts into your day, it will be easier to do them.You can add on more exercise once you get used to it.This may mean going for a jog or a run after you have done a few push ups, or making a routine where you do jump jacks at home.
Step 4: You can join a sports team.
You can add physical activity to your daily routine by joining a sports team.If you want to try a sport, ask your parents.If you have an existing athletic skill, talk to your parents about getting better at it.If you start a sport early, you can stay fit as you get older.
Step 5: It's a good idea to do physical activity with your family.
Encourage everyone in your family to exercise together.It could mean going for a walk with the family.You might be able to help your parents plan a kayaking trip.Get your family to sign up for a charity run or walk.You will be able to feel motivated to get fit and supported by your family.
Step 6: You can add fruits and vegetables to your diet.
If you want to add in healthier food choices, you should consider your current diet.It is possible to stay fit and healthy by eating fresh produce.You should have at least five serving of fruits and vegetables a day.One to two serving of fruits and vegetables at breakfast, lunch, and dinner is what this means.One serving of fruit could be an apple or banana.One serving of vegetables could be 1/2 cup of chopped or raw vegetables.
Step 7: Have healthy food.
You can have energy through your day if you have enough grains and proteins in your diet.Your metabolism will stay healthy and your immune system will be strong if you have healthy grains.Instead of pasta and white rice, go for brown rice or quinoa.Instead of eating lots of red meat and salty lunch meats, you should eat baked chicken or baked fish.
Step 8: You can make a meal plan with your parents.
To make a meal plan, you should sit down with your parents.Eating a variety of foods will ensure you maintain a healthy diet, and you can collaborate with them to choose healthy meals that cover the five major food groups.Pick a few healthy recipes to prepare for the week.When you go with your parents to the grocery store, you know what you're getting when you write out the ingredients for the recipes.It's important to stick to a meal plan because you don't want to buy junk food on a whim.If your parents don't want to do a meal plan with you, you can ask them if they can buy your own groceries when you go to the supermarket.
Step 9: Help your parents cook.
If you get involved in meal making and preparing food, you will be able to choose healthy ingredients and know what is in your food.Offer to help out your parents with small chores in the kitchen.You can help them by having direct contact with their food before you eat it.You might not be comfortable using a knife, and your parents may not want you to.You can help out in the kitchen by washing and cleaning fruit and peeling vegetables.While your parents cook, you could clean the counter or do the dishes.
Step 10: Junk food can be replaced with healthy snacks.
If you can't get enough cookies and cake, you have a weakness for chips and candy.You can ask your parents to keep junk food in your home or you can get rid of it.You are less likely to snack on junk food when you are at home.Unbuttered popcorn, nuts, or sliced fruits and vegetables are healthy alternatives to junk food.Dark chocolate can be eaten in moderation.Add sugar to foods as well.White bread and cereals have a lot of added sugar.
Step 11: Milk or water is good for you.
A carton of milk at lunch can help to build strong bones and give your body much needed minerals as a kid.Make sure you have around two cups of milk a day to keep your calcium levels up, and try to drink water when you are thirsty to stay hydrated.A slice of cheese or a small container of yogurt are other sources of dairy.As you grow, having dairy in your diet will help keep you healthy.If you want to have juice, make sure it is 100% juice and not more than 1 or 2 serving per day.Soft drinks and fruit punches have a lot of sugar, which will translate to lots of calories.
Step 12: You can bring your own lunch to school.
To maintain a healthy diet at school, try to plan out your meals at home so you have leftovers to bring to school.Help your parents pack your lunch the night before school.Make sure your lunch is filling but also healthy with plenty of fruits, vegetables, and dairy options.A cool lunch box can be a good motivator to bring lunch to school.If you don't already have a lunch box, you might want to ask your parents if you can go shopping together.You can bring your lunch with you to school.
Step 13: You can choose the healthier lunch options.
If you don't have the time to pack lunches for school, you should always choose the healthier options in the school cafeteria.Vegetables, like leafy green vegetables, as well as sliced fruit or fruit cups, will be offered in most school cafeterias.If you are trying to maintain a healthy diet, beans and peas may be a good choice.The meals that are quick and easy are full of fat, sugar, and salt.If available, look for options that have been baked or broiled with no salt added.
Step 14: You should keep healthy snacks in your locker.
To satisfy any food cravings you may have at the end of the day or after school, you should pack healthy snacks so they are easy to access.Pack your tuna and crackers in your backpack and keep a few bags of nuts or dried fruit in the locker.You don't have to go to the vending machine when you are looking for a snack.You don't want to reach for your snack if it has gone bad, so only pack non-perishable items in your locker and backpack.