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January 2025

Benefits of exercise on mental health and tips to keep your child active

1. Exercise reduces stress
Children, like adults, experience stress and anxiety. School pressures, social challenges, and
even global events can weigh heavily on young minds. Physical activity triggers the release of
endorphins, the body’s natural mood elevators, helping kids feel calmer and more relaxed.
Activities like running, swimming, or dancing can provide an outlet for pent-up energy and
emotions, reducing stress levels significantly.

2. Movement boosts self-esteem
Engaging in physical activities fosters a sense of achievement. Whether it’s mastering a new
skill, scoring a goal, or completing a challenging hike, these experiences boost confidence and
self-esteem. Children who feel good about their abilities are more likely to develop a positive
self-image, which is essential for mental health.

3. Physical activity improves focus and academic performance
Studies consistently show that regular physical activity improves concentration, memory, and
overall cognitive function. Exercise increases blood flow to the brain, which enhances its ability
to process and retain information. Kids who stay active are more likely to perform better in
school, and they often find it easier to focus on tasks.

4. Movement promotes better sleep
A well-rested child is a happy child. Physical activity helps regulate the sleep-wake cycle by
promoting deeper, more restorative sleep. Better sleep supports emotional stability and reduces
irritability, setting the stage for a productive and positive day.

Tips for encouraging your child to stay active

1. Make it fun: Find activities your child enjoys, whether it’s biking, soccer, yoga, or even a
playful game of hide-and-seek.

2. Be a role model: Kids are more likely to embrace exercise if they see you being active. Join
them for a family walk, play catch, or try a new sport together.

3. Limit screen time: Set boundaries for screen use and encourage outdoor or indoor play
instead.

4. Incorporate activity into daily routines: Walk to school, take the stairs, or do quick stretches
during homework breaks.

5. Celebrate efforts, not just outcomes: Praise your child for their participation and effort,
regardless of performance.

December 2024

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Healthy Holiday Habits for Parents

The holiday season is a magical time filled with joy, excitement, and tradition. However, for children, the holidays can also be a source of overstimulation, heightened emotions, and disrupted routines. Parents can help their kids thrive during this festive time by creating a balance of structure, flexibility, and support. Here are some parenting tips to help your family make the most of the holiday season:

1. Maintain routines when possible
While holiday schedules can be hectic, try to keep core routines consistent. Regular meal times and bed times provide children with a sense of stability. If you anticipate changes, prepare your
kids by explaining the new schedule in advance if possible.

2. Involve kids in holiday preparation
Engage your children in holiday activities to give them a sense of contribution and connection. Whether it’s decorating the tree, baking cookies, or creating handmade crafts, these activities
can be both fun and meaningful. Choose tasks appropriate for their age and skill level to boost their confidence.

3. Teach gratitude and generosity
The holiday season is a perfect time to teach children the importance of gratitude and giving. Encourage them to write thank-you notes, donate toys they’ve outgrown, or participate in
volunteer work in your community. Discuss how their actions make a positive impact on others.

5. Encourage open communication
The holidays can bring about big feelings for children, from excitement to anxiety. Create opportunities for them to share their thoughts and emotions. Listen actively and validate their
feelings to help them navigate this busy season. Keep an eye out for signs of overstimulation, such as crankiness or withdrawal. Offer quiet breaks during events and create a calm space at
home where they can relax.

6. Family traditions
Traditions, big or small, provide a sense of belonging. Whether it’s reading a favorite holiday book, watching a specific movie, or enjoying a special meal, these rituals strengthen family bonds and create cherished memories. Don’t be afraid to start a new tradition as well

7. Be flexible and patient
Things don’t always go as planned during the holidays, and that’s okay! Embrace the unexpected and model patience and adaptability for your children. Your ability to stay calm and
positive will set the tone for how they handle disruptions.

The holidays are a special time to create lasting memories with your children. By focusing on their needs, keeping a balance between excitement and calm, and embracing the joy of
togetherness, you can make this season meaningful and enjoyable for your whole family.

 

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Back to school tips

Returning to school after summer break can be both exciting and a little nerve-wracking for kids.

Here are some tips to help them ease back into the school routine:

Establish a Routine
1. Sleep schedule: Start setting a regular bedtime and wake-up schedule a week or two before school starts to help your child adjust.
2. Morning routine: Practice the morning routine before the first day, including getting dressed, eating breakfast, and packing a school bag.

Talk about Expectations
1. Discuss details: Talk to your child about what to expect on the first day, including meeting new teachers, classmates, and any changes at school.
2. Set goals: Help them set simple, achievable goals for the school year, like making a new friend or improving in a particular subject.

Organize School Supplies
1. Backpack preparation: Go through the school supply list together and organize everything in their backpack. Label items with their name.
2. Workspace setup: Set up a designated homework space at home where they can focus and keep their homework supplies.

Visit the School
1. Tour the school: If possible, visit the school beforehand to familiarize your child with the classroom, playground, and other areas. You can also practice how to open a combination lock at home if your child will have a locker.
2. Meet the teacher: Attend any orientation events or meet the teacher sessions.

Encourage Social Connections
1. Playdates: Arrange playdates with classmates or neighbors to help them reconnect with friends before school starts.
2. Join activities: Encourage participation in extracurricular activities or clubs that interest them.

Speak openly about the good and bad with school
1. Open communication: Encourage your child to share any worries or fears about returning to school and address them together.

2. Reassurance: Remind them that it’s normal to feel nervous and that other kids likely feel the same way. Encourage them to practice self-soothing skills when they feel nervous such as deep breathing, listening to music, or another distraction technique
3. Positive talk: Speak positively about school and learning, emphasizing the fun aspects like recess, art projects, or seeing friends.

Practice independence
1. Self-care skills: Encourage your child to practice skills like tying shoes, zipping jackets, or opening lunch containers.
2. Decision-making: Let them choose their outfit or lunch for the first day to build confidence.

Stay involved
1. Regular check-ins: Once school starts, check in regularly with your child about their day and how they’re feeling.
2. Teacher communication: Keep in touch with teachers to stay informed about your child’s progress and any areas that might need attention.

These steps can help make the transition back to school smoother and more enjoyable for kids.