Increasingly sedentary: Italian children prefer to spend time at home between TV, tablet, mobile phone and sofa. A bad habit that does not help them to harmoniously develop their muscles and their developing skeletal system. It doesn't even help them assume correct posture. Instead, it leads them to settle into an overly sedentary lifestyle, with all the resulting problems. The share of children who do not play sports or carry out physical activity in their free time is unfortunately critical: in 2019, 18.5% of children between 6 and 10 years old were sedentary; in 2021 they rose to 24.9% and, to date, the situation does not tend to improve. The solution is within reach and consists of a series of good habits that are sufficient to guarantee optimal physical well-being.
The new Guide 'Nutriplate on the move'developed in collaboration with the Campus Bio-Medico University of Rome, responds to the urgent problem – explains a note – by providing practical and scientifically validated advice to improve nutrition and promote physical activity in children. Thanks also to the collaboration with experts such as Raffaella Spada, a medical surgeon specializing in sports medicine and nutritionist, the guide offers specific indications to optimize the sports performance of young athletes and promote recovery after physical exercise. Not only. He suggests that it is very important to encourage children to move spontaneously also through the practice of games, because movement is not just sports practice: it is also fun, outdoor activities, running, walking and playing traditional games such as blind man's buff, hide and seek, one-two-three star, steal the flag.
“It is crucial to promote playful and dynamic activities – he says Laura De Gara, president of the Master's Degree Course in Food and Nutrition Sciences of the Campus Bio-Medico University – to counteract an increasingly entrenched sedentary lifestyle. WHO recommendations on the frequency of physical activity vary according to age: up to 1 year, daily movement several times a day through interactive games; from 1 to 4 years, 180 minutes of movement daily, even non-consecutive; from 5 to 17 years old, green light for an average of 60 minutes a day, varying the intensity and including structured physical activity (artistic gymnastics, tennis, swimming, football, etc.) at least 3 times a week. Correct nutrition, associated with appropriate physical activity, represents a fundamental component of a lifestyle that promotes healthy development in children.”
Nutripiatto on the move – continues the note – aims to provide families with practical indications and useful information for adopting eating habits and an active lifestyle, thus reducing the risk of obesity and its consequences. It offers suggestions on what to eat before, during and after physical activity, ensuring an adequate intake of energy, proteins, carbohydrates and vitamins. It also offers advice on hydration, which is essential for maintaining a correct hydrosaline balance. It also includes a vast selection of recipes for snacks and balanced snacks, suitable for the specific needs of children based on age, physical activity practiced and time of day. It is also a tool that is committed to offering a complete and targeted response through specific cards for each sporting activity, accompanied by detailed and appropriate advice: the first, already released, is dedicated to sports practiced on the snow and the one on snow is coming soon. 'Athletics.
“The Nutripiatto on the move guide represents a concrete step in promoting a healthy lifestyle from a young age, without ever forgetting the good rules of a varied and balanced diet – declares Manuela Kron, Corporate Affairs Director Nestlé Italy – We are proud to collaborate with experts and institutions to provide families with practical and effective tools aimed at encouraging a more active life and combating sedentary lifestyle. Investing in children's health means investing in the future of our society.”
The guide – continues the note – is based on '4R' rule, which represents an essential scheme for the 4 key concepts that link nutrition to sports practice, above all with the aim of ensuring that the latter is truly useful for the physical and mental well-being of the child. It also aims to prevent any dietary errors, malnutrition situations or ineffective nutritional support.
Tips: 1. Rehydrate. Daily hydration and during physical activity is essential. However, to offer maximum support to the body after an effort, the reintroduction of liquids immediately after sport is also very important, avoiding drinking drinks that are too cold to prevent gastrointestinal problems. Never drink large quantities all at once, but sip gradually over time. 2. Restore your energy. If more than 1 hour passes between physical activity and dinner, a snack containing carbohydrates and proteins will become a precious ally; 3. Repair. The protein content in the post-sport snack has a specific objective, namely to repair the muscles. Furthermore, it also provides a greater feeling of satiety, allowing the snack to sustain the child until dinner time; 4. Rests. Sleep and rest are essential. Quality sleep not only ensures optimal muscle repair and development, but is also essential for your child's physical and cognitive development. Some tips to promote good sleep: establish a pre-sleep routine, trying to accustom the child to fixed times to complete activities and prepare for sleep; use warm (yellow) light bulbs in the bathroom and bedroom; avoid having elements in the room that can disturb your sleep, such as the buzzing or ticking of clocks.
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