Healthy Family Choices For Grandparents
Making healthy choices are important for both grandparents and their grandchildren. Modeling of healthy and active lifestyle is influenced by everyone that is important in a child’s life. Parents are the primary role models followed by grandparents and then friends as they get older.
Here are some tips for grandparents over 60 to promote their own health and set a good example for their grandkids:
Stay physically active:
Engage in regular physical activity to maintain strength, flexibility, and cardiovascular health. Activities like walking, swimming, or yoga are great options. It's also an excellent opportunity to bond with your grandkids by involving them in age-appropriate activities.
Favorite activity: Take an evening walk after dinner, this is a great time to bond and keep open lines of communication.
Eat a balanced diet:
Consume a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and high-fat meals. Encourage your grandkids to eat nutritious foods by involving them in meal preparation or introducing them to new fruits and vegetables.
Favorite activity: each visit let them pick a new fruit or vegetable to have or try consider a color challenge - pick 1 color or use the rainbow
Maintain a healthy weight:
Aim for a healthy body weight by following a balanced diet and engaging in regular physical activity. Being at a healthy weight reduces the risk of chronic diseases and sets a good example for grandchildren to adopt healthy habits.
Tip: Talk about weight in a healthy context such as healthy weight or unhealthy weight but also helping them to understand that we can work on improving if not at a healthy weight right now. Special Treats instead of “cheats” to help grow a healthy relationship with food.
Get regular check-ups:
Visit your healthcare provider for routine check-ups, screenings, and vaccinations. Regular health monitoring is crucial for detecting and managing any potential health issues.
Tips: Encourage regular doctor visits for routine care explaining that we need to checked so that we make sure you are as healthy as possible and get necessary preventative vaccines as recommended.
Practice stress management:
Manage stress through activities such as meditation, deep breathing exercises, or engaging in hobbies. Spending quality time with your grandkids can also provide stress relief and emotional well-being.
Tip: Please do these activities with the kids too!! Learning breathing techniques, meditation and practicing regularly will help with self regulation when they are upset. Yoga has been shown to control disruptive behaviors very effectively.
Prioritize mental health:
Engage in activities that stimulate the mind, such as reading, puzzles, or learning new skills. Maintain social connections with friends and family to support mental well-being. Encourage your grandkids to engage in activities that promote their cognitive development.
Tips: Read together with the kids. Lifelong learning and reading is a skill that is essential to support. In addition puzzles and legos are a great interactive activity that you can do together.
Practice good sleep habits:
Aim for seven to nine hours of quality sleep per night. Establish a bedtime routine and create a sleep-friendly environment. Encourage your grandkids to follow a consistent sleep schedule to promote their growth and development.
Tip: Kids need 9 hrs or more of sleep every day. Help create a routine to support quality sleep and ability to self soothe. Sleep is essential to all vital functions: learning, appetite and emotional regulation to name a few important ones. (this goes for everyone)
Remember, it's important to consult with your healthcare provider for personalized advice based on your specific health needs and any underlying medical conditions.
For more information and detailed guidance, you can refer to reputable sources like:
Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/
National Institute on Aging (NIA): https://www.nia.nih.gov/
American Heart Association (AHA): https://www.heart.org/
Mayo Clinic: https://www.mayoclinic.org/
These sources provide evidence-based information on healthy living, including resources specifically for older adults and tips for promoting healthy behaviors in children.
