9 Monsoon Fitness Tips to Keep Your Kids Healthy This Rainy Season
With the onset of the monsoon season in India, we tend to hide indoors and never venture out, mostly due to the heaviness of the rains and flooding everywhere. But what about our children? While we want to keep them safe from harm's way, it's important that they stay active throughout the year so they can grow into healthy adults. Here are some exercises you can do with your kids at home that will help them stay fit and healthy during this rainy season and any other time of year as well!
1) Appoint a 'Health Monitor'
The rainy season is the perfect time for diseases like dengue, chikungunya, and malaria to spread. That's why it's important to take extra care of your children's health during this time. Here are 9 tips to help you keep your kids healthy this monsoon. 1) If your child has a fever, consult a doctor immediately. 2) Drink plenty of fluids so that your body can stay hydrated and maintain its electrolyte balance. 3) Avoid going out into mosquito-prone areas at dusk or dawn when mosquitoes are most active. 4) Wear long sleeves, pants, hats and use an insect repellent to avoid getting bitten by mosquitoes. 5) Check if there are any stagnant water pools in the yard that may attract mosquitoes; if so drain them or cover them with mosquito nets or screens before dark. 6) Keep windows closed at night as mosquitoes may enter through these cracks in search of prey! 7) Get your kids vaccinated against hepatitis A and B as well as tetanus (especially if they plan on playing in dirty water). 8) Teach children how to read labels on food products and know what nutrients they contain. 9) Stay indoors whenever possible. 10) Remember to drink lots of fluids. 11) Use mosquito coils or incense around your home at night. 12) Use air conditioning units or portable fans if inside the house gets too hot. 13) Clean swimming pools often and stock up on bottled water so that you have enough drinking water for everyone during this time of year. 14) Schedule outdoor playdates after rain stops! 15) Know when to head straight to a doctor - It’s best not wait more than 24 hours from symptoms appearing before seeking medical attention as many serious illnesses such as dehydration can progress quickly and become life threatening within just one day. 16) For children who are allergic to mosquito bites: Mosquito netting over the bed, changing clothes and sheets after being outdoors and applying topical creams containing DEET may help reduce allergic reactions. 17) Plan activities together as a family to avoid spending too much time cooped up inside. 18) Encourage physical activity by organizing fun outdoor games such as hopscotch, four square, jump rope etc. 19) Encourage self-expression: encourage storytelling sessions about adventures in other countries or stories about people who live in different habitats. 20) Take a break from your usual exercise routine to allow your muscles to heal. 21) Make sure children drink plenty of fluids so that their bodies stay hydrated and maintain the right electrolyte balance. 22) Schedule outdoor playdates after rain stops to help kids make friends and let off some steam! 23) Remember that each person's immune system is unique, so be mindful of their tolerance levels and adjust accordingly.
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2) Start the Day With Fruit Juice
It's always a good idea to start the day with a nutritious breakfast, and during the monsoon season, that means incorporating fruit juice into your morning routine. Fresh fruits are loaded with vitamins and minerals that can help boost immunity and keep kids healthy during the rainy season. Plus, juicing is a great way to get kids to eat their fruits and vegetables! Here are a few of our favorite monsoon fitness tips. • Stay Hydrated: Ensuring your child has plenty of fluids in their system will help prevent symptoms of heat exhaustion and dehydration, which is particularly important during this time as they are more susceptible to illnesses. Make sure they drink plenty of water throughout the day and keep an eye on them if they have been outside for extended periods of time. • Wear Sunscreen: Be sure to apply sunscreen when you're going outside so that you don't end up sunburned. If you're spending a lot of time outdoors, reapply every two hours for best results! • Slow Down And Take Breaks: Children need to slow down too when it's hot out. Encourage them to take breaks from outdoor activities by finding some cool places to go like libraries or museums. And make sure they stay hydrated by providing plenty of liquids throughout the day (they should be drinking about 12-16 ounces per hour). They should also avoid eating salty foods, high-fat foods, and spicy food.
Jumping rope is a fun way to burn calories without doing anything but jumping! You can buy one at the store or even use an old skipping rope from your childhood bedroom closet. Jumping rope is really easy to do--just jump over the rope while twisting your wrists quickly so that the rope goes underfoot continuously. Repeat these motions for 10 minutes straight and try not to stop jumping--it will only count as jumps if you're actually jumping over the ropes instead of just standing there! When done, add up how many jumps you did and see how much energy you burned. The average person burns around 700 calories after 10 minutes of jumping. Remember, although you may feel silly, remember that feeling silly is better than feeling sick! There are other ways to have fun during the monsoon season such as playing board games inside or taking turns making dinner for the family. Plus, exercise helps fight off disease, so be sure to play hard all summer long and teach your children these same healthy habits!
Exercise improves immunity by increasing blood flow in both your body and mind. It also releases endorphins into your brain which make you happier overall. Make sure to get daily exercise by going outside with your kids and enjoying nature together! In addition, make physical activity a routine part of their schedule--this will help them live healthier lives throughout their youth! On top of physical activity, it's also important to get plenty of sleep each night during rainy seasons. Ensure your kids are getting their nightly 8 hours of rest by setting a bedtime and enforcing a TV curfew. This will help them get back to their regular routines and maintain healthy sleeping patterns during the monsoon season. Finally, during monsoon season, parents are advised to keep track of local weather forecasts and warnings as they can change drastically in just a matter of minutes. Be sure to watch for signs of danger and know what to do before, during, and after bad weather strikes!
3) Don't Skimp on Fruits & Vegetables
When it comes to monsoon fitness tips, this one is a no-brainer. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that help boost immunity and keep the body healthy. Plus, they're a great source of fiber, which helps regulate digestion. So make sure your kids are getting plenty of fruits and vegetables this rainy season! It can be easy for them to go through them quickly if you have more than one child at home. We recommend investing in some sturdy plastic containers so you can prep fruits and veggies ahead of time, or put together small portions so they'll be easy for the kids to grab on their way out the door in the morning or after school. If they still seem like too much work when it's time for dinner, you could also try packing pre-cut veggies into bento boxes or topping sandwiches with sliced cucumbers and tomatoes. Another idea is to simply fill up an ice tray with fruit juice, freeze it overnight, and use these cubes as ice cubes throughout the day. They will melt slower because they're not made of water, plus fruit juice provides natural sugars that will satisfy cravings without adding extra calories. You might want to get creative with your drink options, though; water alone won't cut it. You could do things like prepare tea bags in advance (make sure they're caffeine free!) or prepare a jug of lemonade with lemons and sugar ahead of time. Just add cold water when you need it! And don't forget about all the benefits of milk—it has protein, calcium, vitamin D, potassium, and other nutrients that support muscle growth and strengthen bones. Drink milk often and drink lots of fluids. Consider giving your kids cereal with milk before they head off to school during those early mornings when they may not feel hungry yet. But don't forget that too many sugary drinks are unhealthy so don't go overboard with juice or sports drinks even if they're usually safe during monsoon season! Instead, opt for milk or seltzer water. Also remember that staying hydrated by drinking enough liquids isn't just important in the summer heat—during monsoon season, we need to be mindful of our salt intake as well. Try infusing electrolytes by putting some citrus peels into iced tea and keeping coconut water on hand. Coconut water contains 5 grams of sodium per cup (a serving size) so this is a good option if you find yourself feeling nauseous or dizzy due to dehydration during the rainstorm. Always listen to your own body and let it guide you. Some people are naturally better able to handle the extreme changes in weather while others experience a more intense reaction. The key is to find what works for you, and then stick with it. Remember that this is a time of transition so it might take a little bit of experimenting before you find what feels best for you.
4) Avoid Junk Food as Much as Possible
It's hard to resist the temptation of fried snacks and sugary drinks when it's raining outside, but try to avoid them as much as possible. Instead, opt for healthier options like fruits and vegetables. Also, make sure your kids are drinking plenty of water throughout the day. If they're feeling hungry, offer a balanced meal or healthy snack. Be careful with video games: Sitting around all day playing video games can lead to a sedentary lifestyle which can cause weight gain and other health problems. Keep up on outdoor activities: If you have an outdoor space, take advantage of it! If not, create one! Take walks during the rainy days or play outdoor games with your children to get their heart rates up and keep things interesting for them. Maintain a Strong Family Bond: Having fun with family members is always great because you don't need any equipment besides each other! And finally... plan ahead: There will be more homework time in the rainy season so plan ahead what books/materials they'll need before they start school in September! With these 9 tips, your child should stay healthy this monsoon season! Start with avoiding junk food, being active outside and maintaining a strong family bond. Other than that, plan ahead for homework and studying in advance to make your child's next six months easy breezy! -Avoid Junk Food as Much as Possible
-Stay Active Outside
-Maintain a Strong Family Bond.
Here's a 9-step plan: Step 1: Eliminate junk food from your diet as much as possible and replace it with fresh, organic fruits and vegetables. Step 2: Make sure you have at least 5 servings of fruits or vegetables in your daily diet. You could get creative and go beyond normal servings like using half an avocado as 1 serving or juicing them instead of eating them whole! Step 3: Stay active outside, on rainy days too! Avoid being stuck inside watching TV all day! Get out there and enjoy the rain. Find some good old fashioned fun by going on a walk, playing in puddles or exploring outdoors together! Remember, moderation is key! The occasional screen time won't hurt anything but staying indoors all day can. Step 4: Limit screen time to no more than two hours per day (1 hour if under age 18). Turn off the screens and spend quality time with family members doing something productive like cooking dinner together, reading a book together or spending quality you time alone just catching up on phone callscalls. Spending time with the people you love the most and building a strong family bond will only bring your household closer! Step 5: As we know, the rainy season brings with it, more homework. Plan ahead to ensure your kids know exactly what materials they'll need and when. By preparing in advance, your kiddo should have an easier time transitioning into their first year of grade school!
5) Drink Water Before Every Meal
It's important to stay hydrated, especially during the rainy season. Drinking water before every meal can help prevent dehydration and keep your kids healthy. Create a Healthy Eating Area: The key to getting your kids to eat right is making it fun! Create a designated area in the kitchen where they can prepare their own food. You'll be surprised how quickly they will want to grab an apple or some fresh vegetables! Buy Some New Toys: One of the best ways to get little ones interested in exercise is through toys that they love! Get them a couple new toys this monsoon so they're more likely to want to play with them instead of watching TV all day long. Get Outside!: Pack up your kiddos for an outdoor adventure and make sure you're prepared with rain gear for both of you! Or if you don't want to brave the weather, pack up their bikes and take them on a ride around town. Play Some Games!: Getting active doesn't have to mean playing sports or going on rigorous hikes. Take turns playing tag outside or find any number of other games online (looking at you Hungry Hungry Hippos!) Set Goals Together:
Buddy-up with your kids and set goals together as a family that are related to fitness! For example, if your goal is 10 pushups then work towards completing 10 pushups together as a family - maybe even compete against each other! Remember that it takes 21 days to create a habit, so stick with your fitness plan for three weeks before deciding whether or not it's working. Stay Hydrated: On those extra hot days when there seems like there's no relief from the heat, make sure you and your children drink plenty of fluids. Stay Away From Sugary Drinks: Limit soda intake and juice consumption because these drinks have been shown to cause weight gain. And remember that staying hydrate is key - anything with caffeine (coffee, tea) counts as liquid! Drink lots of water and watch out for signs of dehydration like dizziness, nausea, headaches, and trouble sleeping. If your child complains about being thirsty, give him/her cold water or electrolyte replacement drinks such as Pedialyte, Gatorade, or Powerade.
6) Sweat Out Stress Through Sports
As the weather cools down and the rains begin, it can be easy for kids to stay cooped up indoors. But this lack of activity can lead to an increase in stress levels. That's why it's important for kids to sweat out their stress through sports and other physical activities. Here are 9 monsoon fitness tips to help keep your kids healthy this rainy seasonseason. -Encourage Active Play: Physical activity has been shown to have a direct impact on mood - so encourage kids to get outside and enjoy active play like kicking a ball around or playing tag.
-Stay Hydrated: Make sure that your child is drinking plenty of water throughout the day - especially when they're engaging in outdoor play or exercise, which causes them to lose water via perspiration.
-Watch Their Weight: Maintaining a healthy weight is key during any time of year, but summertime offers more opportunities for outdoor fun that make it easier for kids to burn off excess calories from unhealthy foods. In the monsoon season, it may be more difficult for children to participate in these types of activities because they spend most of their time inside. To combat this problem, introduce indoor alternatives like exercising with weights or doing jumping jacks and lunges while watching TV at home. These exercises allow children to get moving without exposing themselves to potentially harmful natural elements. And even if there isn't enough rain to let kids engage in outside play, consider organizing games at home that involve movement like relay races, Frisbee catching or hopscotch on wet pavement! Be creative with how you incorporate fitness into your child's routine and he or she will be less likely to feel anxious about not being able to go outside due to inclement weather. -Get Outside When Possible: Even though your kid may be stuck inside on stormy days, that doesn't mean he or she should be too. Encourage children to explore the outdoors whenever possible by playing outside in light rain or going for walks when it's dark and storming. Don't forget to bundle up appropriately before heading out!
-Be Aware of Precipitation Levels: Parents should monitor local precipitation levels before deciding whether it's safe for their child to head outdoors as heavy rainfall can cause hazardous conditions like flooding and lightning strikes. If it seems unsafe to send your child outside, check out some of the other options below.
-Do Indoor Activities Together: Try introducing new and exciting indoor activities that don't require leaving the house, such as board games, books and cooking together. Another option is to do low-impact workouts like yoga, pilates or stretching. Low-impact exercises offer similar benefits to those offered by running, biking and other high-impact workout routines without putting pressure on your joints. Not only will you bond with your child while doing something healthy together, but both of you might actually find yourself enjoying the experience!
-Set Aside Specific Me Time: Make plans for uninterrupted me time where your little one can partake in whatever makes him or her happy. Whether it's spending time on the phone with friends, reading a book or playing games, this type of me time can relieve stress and anxiety that comes with living in a world filled with chaos.
-Keep It Positive: With rain coming and kids feeling the need to be constantly entertained, parents should try to create positive experiences for their children. Whether it's setting up activities for your child to do at home or trying new recipes together, creating positive memories is always good for kids!
-Don't Forget Them: Remember that monsoon season means more time spent inside - so be mindful of your child's mental health. Make sure they have plenty of time to engage in self-care activities like reading or drawing that will help them maintain a healthy outlook on life. -Consider Parental Leave: This is a perfect time to take advantage of parental leave and catch up on sleep or chores that are normally pushed aside when the kids are around. Once your child is back in school, you'll be refreshed and ready to tackle this rainy season!
-Teach Responsibility: A great way to keep kids active and happy is by teaching them responsibility. Consider giving them chores like taking out the trash or watering plants - it'll teach them about cleanliness and help them stay busy without getting bored.
-Make New Friends: Sometimes all it takes for a child to perk up is meeting new people!
7) Ditch Distracting Gadgets at Least an Hour Before Bedtime
It's no secret that too much screen time can be detrimental to our health. But did you know that exposure to artificial light at night can also disrupt our natural sleep cycles?
That's why it's important to ditch the gadgets at least an hour before bedtime. Not only will this help your kids wind down and get a good night's sleep, but it will also give them some much-needed screen-free time.
Here are 9 other monsoon fitness tips to help keep your kids healthy this rainy season. Make sure they're drinking enough water: Staying hydrated is crucial for everyone during the hot summer months. Now with so many hours of rain throughout the day, chances are your child isn't getting enough water if they're playing outside most of the day. Make sure they have access to plenty of fluids—plain water is best—to ensure they stay hydrated during these soggy days! Drink Plenty of Fluids as Well: With all this rain outside, chances are you're not getting enough fluids either! So make sure you're drinking plenty of fluids throughout the day, and don't forget to drink something even when it doesn't seem like you need anything. Include physical activity in their daily routine: Whether or not your kids love going to the gym, incorporating exercise into their lives will pay off in more ways than one. So try adding a physical activity into their daily routine even if they don't love exercising! The great thing about living in the Pacific Northwest is there are endless activities year round--have fun exploring together! Eat well: Eating right won't just keep your body feeling great but can also affect moods and emotions. So take the time to prepare nutritious meals and snacks, ensuring that your kids are eating well. Stay cool: We've talked about how staying cool will help you avoid heat-related illnesses such as heat exhaustion and heat stroke. And what better way to stay cool than by spending lots of time outside on a beautiful summer day? So find ways to stay active while outdoors--enjoying nature, playing sports, or even jumping on the trampoline! Get enough rest: Lack of sleep can leave us feeling sluggish and unfocused which means we're less likely to eat well or work out regularly. So make sure your kids are getting enough rest each night to ensure they feel rested and refreshed come morning. Take a walk after dinner: Even though it might seem like the last thing you want to do after a long day, taking a walk after dinner is actually very beneficial for both our mental and physical health. Remembering to enjoy time with family is key during this busy time of year so take advantage of those relaxing walks! Turn your evening stroll into a chance to catch up with your partner, share stories from the day, and explore your neighborhood. You'll all reap the benefits of a calm and relaxed evening. And remember to relax: Don't let the stress of back-to-school preparations get you down. Once everything has settled back into a routine, you'll be able to breathe easier knowing that you got through the first week of school unscathed!
8) Choose Your Car Carefully
The rains are back and so is the dreaded monsoon traffic. Here are a few tips to help you choose the right car for your family this season:
1. Go for a car with good ground clearance to avoid getting stuck in puddles.
2. A four-wheel drive will help you navigate slippery roads better.
3. Look for a car with good traction control to avoid skidding on wet roads.
4. ABS (anti-lock braking system) is a must-have safety feature in monsoon cars.
5. Be sure to get your car serviced before the rains begin, and get the brakes and tyres checked for wear and tear. 6. Choose a car that has all wheel discs and not just rear discs, as they have more grip on wet surfaces.
7. You may also want to consider buying or renting an automatic transmission car because they are easier to handle in monsoon conditions where gears might be difficult to change while driving on flooded streets or when there's standing water around vehicles at intersections; don't forget an air conditioner as well!
8. Get seat covers that fit well and keep your seats dry from water seeping through windows, doors or gaps in between windows and doors.
9. Plan alternate routes for emergencies by checking Google Maps or other online maps before setting out - flooded highways can cause major jams during heavy downpours! 10. If you need to go somewhere that isn't close by, make sure you have sufficient petrol in your tank so that you won't run out of fuel halfway on the way! 11. Take precautions against illnesses like flu and dengue fever by ensuring all members of the family are wearing mosquito repellant cream containing DEET and applying it regularly according to instructions every time they go outside. 12. Avoid standing water or areas that look dirty during rainstorms; if possible, stay indoors until the rain subsides even if it means missing school/work for a day! 13. Use rubber soles instead of leather ones if your kids insist on going outdoors during heavy showers - these provide much better traction on wet surfaces than regular soles do! 14. Another helpful tip would be to teach children how to identify healthy foods versus unhealthy foods so that they know what foods to eat in order to maintain their energy levels throughout the rainy season. They should learn about food groups such as vegetables, proteins, carbohydrates and dairy products which will help them maintain a balanced diet throughout the rainy months. 15. Finally, remember that staying inside during a storm doesn't mean you have no work - doing fun activities like reading books or board games together or playing games on your phone are excellent ways of spending quality time with your loved ones! 16. To avoid dehydration, have your child drink plenty of fluids - they'll need to drink around two litres a day in monsoon season to compensate for the loss of fluids. 17. Limit your child's screen time to less than two hours a day, and be sure that they are drinking lots of water and eating fruits with high water content like oranges or berries! 18. Remember that physical activity is important during the rains too, so encourage your child to play sports with friends or explore nature by taking walks near ponds or lakes! 19. Playing outdoors gives your kid a chance to be creative and get some fresh air after being cooped up all summer long! 20.
9) Make Moving Fun with Pedometers and Gait Analysis App
1. The rains are finally here and that can only mean one thing - it's time to get fit! But with the monsoon comes a whole host of health concerns, especially for kids. Here are 9 fitness tips to help keep your children healthy this rainy season: 2. Stay hydrated by making sure they drink plenty of water each day 3. Make moving fun by trying out new activities like dancing or jumping rope 4. Monitor their diet and avoid eating junk food 5. Wear clothes that cover up their skin 6. Make sure they have a hat or umbrella 7. Exercise outdoors 8. Play indoors 9. Check in on them regularly to see how they're doingdoing. If you notice any changes in their behavior, take them to the doctor immediately.
The best way to make fitness fun is by finding an activity that your child enjoys! It'll not only keep them active but also give you a chance to spend quality time together while working out. You might even want to try walking at night so they can enjoy watching all the stars or taking an afternoon walk during sunset where they'll be able to appreciate colors before bedtime. And if you find yourself staying inside because of rain storms, check out my favorite indoor exercises below
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