February 7, 2023

91st Edition

Hello Karen,

Let's start the year off with healing movement and sleep for your kiddos!

A couple of notes as you read through the guidelines: these are written for healthy kids, not ones who have experienced early childhood trauma and lack of attachment. Children with Reactive Attachment Disorder need 12 hours of rest and sleep each night due to the amount of stress their brains and bodies are dealing with, and zero hours of screen time each day, to allow optimal brain development and healing.

We hope this helps you to get your kiddos (and yourself!) up and moving this year to boost both mental and physical health!

Stay warm and enjoy!

Canadian 24-Hour Movement Guidelines for the Children and Youth (5-17 years):

An Integration of Physical Activity, Sedentary Behaviour, and Sleep

Children and youth should:

• practice healthy sleep hygiene (habits and practices that are conducive to sleeping well)
• limit sedentary behaviours (especially screen time)
• participate in a range of physical activities in a variety of environments (e.g., home/school/community; indoors/outdoors; land/water; summer/winter) and contexts (e.g., play, recreation, sport, active transportation, hobbies, and chores)

For those not currently meeting these 24-hour movement guidelines, a progressive adjustment toward them is recommended. Following these guidelines is associated with better body composition, cardiorespiratory and musculoskeletal fitness, academic achievement and cognition, emotional regulation, pro-social behaviours, cardiovascular and metabolic health, and overall quality of life.

Guidelines

For optimal health benefits, children and youth (aged 5–17 years) should achieve high levels of physical activity, low levels of sedentary behaviour, and sufficient sleep each day.

A healthy 24 hours includes:

Preserving sufficient sleep, trading indoor time for outdoor time, and replacing sedentary behaviours and light physical activity with additional moderate to vigorous physical activity can provide greater health benefits.

(For more information www.visitcsepguidelines.ca)

Activity ideas for SWEAT:

• dancing
• jumping on the trampoline
• running
• family hikes
• playing a family game such as soccer or Mother May I

Activity ideas for STEP:

• playing cars or dolls
• building Lego
• playing with blocks
• practicing Calm Down Yoga for Kids
• taking a family walk

Ideas for SLEEP:

• Consistent bedtime and wake up time EVERY DAY
• Bedtime routine that is calm and filled with connection
• Wake up time that begins with connection
• Zero light in bedroom at night
• Door alarms to provide felt safety
• Some children may require extra sleep aides, listed here

Ideas to reduce SEDENTARY BEHAVIOUR:

• Use brain breaks every 20 - 30 minutes during sedentary activities (school work/homework, waiting for appointments, etc.) such as
• Calm Down Yoga for Kids
• mini trampoline jumping
• Bruce Perry 6R activities
• jumping jack or brain jumps
• dancing

Extra benefits of proper sleep and movement for children with RAD include increased opportunities:

• for connection and attachment
• to catch up on healthy development
• to build imagination (leading to healing and empathy)
• to learn logic and reasoning
• to learn to be respectful, responsible, and fun to be around (part of the 6 Jobs of Strong Kids)
• to build health self-esteem and self-image
• and so much more!