Forming healthy habits with your child this summer will prepare them for a successful school year. Start with the following:

1. Prioritize physical activity.

2. Practice healthy eating.

3. Monitor chronic conditions such as asthma, obesity and diabetes.

4. Stay up to date on vaccines.

5. Manage stress and emotions.

How much daily physical activity is recommended for my child?

The U.S. Department of Health and Human Services recommends 60 minutes or more of physical activity every day for children. These 60 minutes of moderate-to-vigorous physical activity should be one of the following: aerobic activity like biking or walking, muscle-strengthening like push-ups or climbing and/or bone-strengthening such as jumping or running.

How do I know if my child’s aerobic activity is moderate or vigorous intensity?

It doesn’t have to be organized sports or running on a track to count as moderate- or vigorous-intensity physical activity. An everyday example of moderate-intensity exercise is walking to school with friends each morning. An example of vigorous-intensity exercise might be children running or playing tag on the playground at school.

On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When children do moderate-intensity activities, their heart beats faster, and they breathe much harder than when they are resting or sitting. With vigorous-intensity activities, their activity level is at a 7 or 8, intensifying both breathing and heart rate.

Why should my child exercise?

Students that participate in physical activity see an improvement in cognitive performance as well as better grades, better school attendance, and education outcomes. Frequent exercise is linked to decreasing symptoms of depression and anxiety in children as well as reducing their risk of developing chronic diseases such as type 2 diabetes and obesity.

What are some forms of physical activity beyond sports and running?

There are several ways you can get your child moving this summer without signing them up for youth sports or hopping on a treadmill. Start by just getting outdoors and don’t forget to apply sunscreen. The following are great activities the whole family can enjoy.

Water activities

• Set a pool day. Find a day of the week that works in yours and your child’s schedule to go to the community pool, splash park or spray ground, or a nearby recreational center like the YMCA.

• Break out the old-fashioned sprinkler. No pool? No problem. Set the sprinkler up in the yard and let the kids splish and splash in their bathing suits from home.

• Play with water balloons. Another inexpensive water option is water balloons to allow the kids to get active and cool off during hot days.

• Rent canoes and kayaks to enjoy Kentucky’s waterways. The Bluegrass State has plenty of rivers, creeks and streams to explore by boat this summer. Find your nearest outfitter and take the family kayaking or canoeing!

In the neighborhood

• Go on daily walks. Nightly walks are a great way to wind down after a fun-filled day and enjoy a beautiful Kentucky sunset.

• Hop on a bike or scooter. Does your child have a need for speed? Daily bike or scooter rides are an amazing way for them to get active and finally get those training wheels off.

• Plant a garden. Do you have a patch of grass in your yard that you have no idea what to do with? Plant seeds from your favorite fruits and vegetables and watch them grow over time.

In the community

• Find a new playground. Wherever there is a park, there is usually an amazing playground. Each week go find a new one for your child to explore. Bonus points if the playground has a splashpad or basketball court!

• Hiking and exploring trails. Kentucky has lots of parks and outdoor spaces with miles of trails to discover this summer. Put on your bug spray and sunscreen and get to exploring!

• Participating in community sports. Your child’s school, local church or community group may have summer sports opportunities for your child. These are a great way for your child to socialize with kids their age and be active.

What are some good recipes to use this summer?

Good summer recipes incorporate fruits and vegetables that are in season and loaded with nutritious vitamins and fiber. Below are a few delicious recipes you and your family can try this summer. For more healthy recipes, visit PlanEatMove.com.

Berry Smoothies

Ingredients:

• 1 cup fresh spinach

• 1 very ripe banana

• 1 cup orange juice

• 1 cup fresh or frozen mixed berries

• 1 cup ice (optional)

Directions:

1. In a blender, add spinach, banana, and orange juice. Blend until smooth.

2. Add berries. Blend until smooth.

3. For a cooler treat, add ice and blend until smooth.

4. Serve immediately

Red and Green Grilled Cheese

Ingredients:

• 1 medium sliced tomato

• ¼ teaspoon black pepper

• ¼ teaspoon garlic powder

• ¼ teaspoon onion powder

• ½ teaspoon dried basil

• 2 cups fresh spinach

• 1 cup shredded part-skim mozzarella cheese

• 8 slices whole wheat bread

Directions:

1. Preheat the oven at 400°F.

2. Lay out tomato slices and sprinkle with black pepper, garlic powder, onion powder and dried basil.

3. Assemble the sandwiches by layering tomato slices, ½ cup spinach and 1/4-cup cheese between two slices of bread.

4. Spray a baking sheet with cooking spray. Place sandwiches on the baking sheets.

5. Bake for 10 minutes or until the bottom of each sandwich is browned. Flip and bake an additional 5 minutes or until both sides are browned.

6. Serve immediately.

Spinach Pasta Bake

Ingredients:

• 2 cups whole wheat penne pasta

• 1 pound lean ground beef

• 1 large onion, chopped

• 1 large carrot, shredded

• 1 teaspoon black pepper

• 1½ teaspoons dry basil

• 1 teaspoon garlic powder

• 1 teaspoon dried oregano

• 1 can (14 ounces) Italian diced tomatoes, drained

• 10 ounces fresh spinach, chopped

• 1 cup low-fat shredded Mozzarella cheese

Directions:

1. Preheat oven to 350 degrees F.

2. Cook pasta according to package directions.

3. Drain and cover to keep warm.

4. In a large skillet over medium heat, cook the beef and onions until beef is no longer pink.

5. Drain.

6. Return beef to skillet.

7. Add carrots and spices and cook an additional two minutes.

8. Stir in tomatoes.

9. Reduce heat to low.

10. Cover and simmer 10 minutes.

11. Add pasta and spinach and mix well.

12. Cover and cook an additional 3 minutes or until spinach is wilted.

13. Pour into greased 3-quart baking dish.

14. Sprinkle with Mozzarella cheese.

15. Bake uncovered for 10 minutes.

Incredible Hulk Muffins

Ingredients:

• 2 cups whole-wheat flour

• 2 teaspoons baking powder

• 1/2 teaspoon salt

• 1 tablespoon cinnamon

• ¾ cup skim milk

• ¾ cup honey

• 1 large ripe banana

• 6 ounces fresh spinach

• 4 tablespoons unsalted butter, melted

• ¼ cup canola oil

• 1 egg

• 1 teaspoon vanilla

Directions:

1. Preheat oven to 350° F and line muffin pans with 18 paper liners.

2. Combine flour and cinnamon in a large mixing bowl.

3. In a blender or food processor, add milk, honey, banana, spinach, melted butter, egg and vanilla and blend until completely pureed.

4. Pour the puree into the dry ingredients and fold together gently until just combined.

5. Divide batter evenly into the muffin cups and bake 18 to 22 minutes or until the center of the muffins spring back when touched lightly in the center.

6. Cool before serving.

Source: PlanEatMove.com

How many servings of fruits in vegetables should my child be getting?

In general, the U.S. Department of Agriculture (USDA) recommends 1-2 cups of fruit and 2-4 cups of vegetables for children each day depending on their age, according to its My Plate program. Recommendations are based on a child’s age, gender and physical activity levels. The older and more physically active your child is, the more fruits and vegetables they should eat each day. Fruits and vegetables contain many important vitamins and minerals that are critical for your child’s growth and development. Nutrients found in fruits and vegetables help prevent disease by strengthening their immune system and aid in the proper function of their digestive system.

Learn more about My Plate and nutritional recommendations.

How can I get my child interested in healthy eating?

• Involve them in the grocery shopping and cooking processes.

• Start a garden at home and use the fruits and veggies you grow in your meals.

• Model healthy eating. Showing your child that you enjoy healthy foods may encourage them to try new foods, as well.

What is a chronic condition?

A chronic condition is a condition that lasts longer than one year, requires ongoing medical attention and may limit daily activities. A few examples of common chronic conditions in children include: asthma, diabetes, obesity and seizure disorders. You can reduce your child’s risk for developing chronic conditions by engaging in daily physical activity, choosing healthy food options and managing stress and emotions.

Are there any fitness restrictions for children with chronic conditions?

Exercise is for everyone. Most chronic conditions require few, if any, restrictions. Children should be encouraged to be as active as possible. However, it is recommended that parents and children speak with their pediatrician to create an individualized plan around their child’s condition.

For example, children with asthma can usually participate in sports and physical activities, although they may need to bring an inhaler with them for emergency situations. Children with heart disease or high blood pressure can participate in most physical activities, although your child’s cardiologist may have specific recommendations to limit certain strenuous activities.

Use this summer to create a game plan with your pediatrician and child for how they can be active in their own way. Preparing now will set them up for success next school year and beyond.

Learn more about fitness and children with chronic conditions.

What are some symptoms of type 1 diabetes?

While the exact cause of type 1 diabetes is unknown, family history, genetics and race may increase your child’s risk for developing this disease. Symptoms to be on the lookout for are increased thirst, frequent urination, extreme hunger and fatigue. It is important to consult your child’s pediatrician if you notice any of these symptoms.

Learn more about fitness and children with chronic conditions.

How can I help my child monitor their condition on their own?

Create a game plan with your child this summer to help them monitor their conditions on their own. This could include:

• Creating a schedule to check blood sugar levels

• Reviewing best practices of using an inhaler

• Getting 60 minutes of exercise daily

Learn more about managing chronic conditions.

Why should I get my child vaccinated?

Getting your child vaccinated on the recommended schedule is essential because it helps provide immunity before your child may be exposed to potentially life-threatening diseases. The vaccines recommended for your child are tested to ensure they are safe and effective.

Vaccines teach your body how to fight off a virus in the future. Children are exposed to thousands of germs everyday through the food they eat, the air they breathe, and things they put in their mouth. When babies are born, their immune systems are still learning how to fight off germs and viruses, but there are some serious and even deadly diseases they can’t handle. That’s why vaccines are needed to strengthen their immune system.

How do I know what vaccines my child needs and when they need them?

The Centers for Disease Control recommends your child follows a vaccine schedule to give them the best protection from potentially serious diseases. See which vaccines are recommended for your child by age.

What if I don’t have my child’s medical records?

If your child was immunized in Kentucky, their records should be available in the Kentucky Immunization Registry. All health care providers across the Commonwealth have access to the registry and can see what vaccines your child has received and when.

If my child is healthy, why do I need to schedule an appointment with the doctor and dentist?

Making sure that your child sees their doctor for well-child visits and recommended vaccines is one of the best things you can do to protect your child and community from serious diseases that are easily spread.

Well-child visits are essential for:

• Tracking growth and developmental milestones

• Discussing concerns about your child’s health with your doctor

• Getting scheduled vaccines to prevent illnesses such as measles, whooping cough and other serious diseases.

Dental appointments are important because your child is still growing and their mouth is undergoing many changes. The American Academy of Pediatric Dentistry recommends children see their dentist every six months in order to prevent cavities and other dental problems.

What you need to know about COVID-19 Vaccines for Children Ages 5 - 11 Years Old

This multi-faceted education and awareness effort, by the Foundation for a Healthy Kentucky and supported by Anthem Blue Cross and Blue Shield Medicaid, speaks directly to the concerns of Kentucky parents about COVID-19 vaccines for children ages 5 – 11 years old. It addresses concerns voiced by parents in focus groups, offers answers to frequently asked questions, and provides five steps for parents to consider when getting their child vaccinated. Materials include animated videos, social media graphics, message points and materials for use in doctors’ offices, youth organizations and various other locations. 

Health care professionals, community-driven entities and the public are strongly urged to download the free toolkit to improve outreach, spark critical conversations and equip parents with the facts about COVID-19 vaccines. Download the toolkit here.

High Five for Health Action Plan:

1. Talk with your pediatrician or family doctor
   Meet with your pediatrician or family doctor to share your concerns and schedule your child’s vaccine. Your doctor can provide a personalized recommendation that best meets your child’s and family’s health care needs.

2. Talk with your child 
   Discuss with your children what are the vaccines, their importance and what might happen after they get it. They may have arm pain, a headache, feel tired, or have achy muscles. These should go away in a day or two. Help them understand the getting the shot protects them and other from getting sick, including any young siblings or grandparents. Other benefits may include participation in after-school programs and organized sports or not having to quarantine if they’ve been exposed to the virus. Talking through can relieve anxiety and fear about getting a shot in the first place.

3. Schedule your child’s vaccine appointment
   Pick a location and time that is convenient and fits in your child’s schedule. No matter where your child gets the vaccine – doctor’s office, school, church, pharmacy, etc. – all locations report their vaccine record to the state registry. That means even if you don’t get it at your doctor’s office, they can still access the information for your child’s medical record. Also consider upcoming sports and activities and try to find some downtime in case your child has any minor side effects. Winter break from school is a perfect opportunity!

4. Prepare your vaccine-ready kit
   Hydration is key. Doctors recommend hydrating before and after the vaccine. Also, have on-hand a non-aspirin child’s pain reliever in case your child has pain at the injection site, sore muscles or a headache.

5. Get your child vaccinated
   When you’re at the doctor’s office or immunization clinic, be calm. Remember kids pick up on how the adults around them are feeling. And consider a reward or special activity for “being brave.”

Read the FAQ here. 

Why is it important to help my child learn to manage stress and emotions to better cope with everyday stressors and challenges?

Learning to cope with everyday stressors and challenges is vital for success in school, life and work. These coping skills are known as social-emotional learning (SEL) skills. SEL development helps children learn to recognize and manage their emotions by:

• Becoming aware of feelings;

• Taking ownership of thoughts, emotions and actions;

• Developing empathy – the ability to put yourself in someone else’s shoes;

• Learning to build and maintain relationships; and,

• Making responsible decisions.

Learn more about SEL.

How can I help strengthen my child’s social-emotional learning skills?

There are many ways parents can help their child grow their social-emotional skills. You can help your child manage emotions in the following ways:

1. Pause: Encourage your child not to act on their feelings right away. It might help to count to 100 or say the alphabet backwards.

2. Acknowledge the feeling: Help your child identify what emotion they’re feeling, i.e., angry, sad, etc., and let them know it is OK to feel that way.

3. Think: Talk through ways that they can make themselves feel better.

4. Help: Take action on what they decided in step 3 that could help them feel better.

Other ways you can support your child’s social-emotional development include:

• Set routines

• Volunteer and/or serve others together

• Get creative

• Celebrate the little things

• Be a good listener

• Model taking care of your own mental, social, and emotional wellness.

What are some ideas for helping my child improve their coping skills this summer?

Summertime is when children get to do things they enjoy. It’s a time when they can try different activities and find outlets that can help them cope when things get tough. Don’t be afraid to try something new even if it doesn’t become a life-long activity, it can be a fun experience.

Here are some ideas to get started:

• Read the story of someone your child admires | Why summer reading is important

• Get creative! Draw, color, or make a craft | Ideas from the KY Museum of Arts and Culture (KMAC)

• Write in a journal

• Make a gratitude list

• Listen to music

• Get active – dance, walk, run or play a sport | Ideas to get moving

• Take a family hike | Explore Kentucky State Parks

• Practice yoga | Breathe Yoga for Kids (PBS)

• Meditate | Meditation for Kids: A Beginner’s Guide

• Run through the sprinkler

• Play with your pet

• Volunteer | View the opportunities on Volunteer Kentucky or check with an organization in your community to learn what’s needed

• Start a garden | Tips to grow your own garden

• Make dinner together | Cooking basics and tips

• Walk in the grass barefoot

• Call a friend or a relative

Get more ideas from: Let’s Learn Kentucky | Camp Wonderopolis