The link between exercise, diet and sleep patterns

Does your preschool or grade school child have poor sleep? Does your preschool or grade school child refuse to eat healthy food? The reason may be a sedentary lifestyle and insufficient exercise.

I have always believed that exercise is an important part of a program of prevention of ADHD, addiction and antisocial behavior in at risk kids. This belief has only been strengthened over the past 3 months.

Late winter, it was rather cold in the Northeast. We did not go out a lot and I am sorry to say my at risk son did not get enough exercise. He attends preschool where he plays indoors for at least 30 minutes a day but this was not enough. If you read my website you know that I am a mother who believes in authoritative parenting with lots of love accompanied by rules for conduct that are enforced. I have to tell you that this parenting style was NOT ENOUGH to prevent the problems that developed at the end of winter.

My son developed an extreme sweet tooth and an aversion for good healthy food. I thought I might have to ban him from the dinner table because he fell apart the moment he saw his healthy dinner stating, "I don't like that!" No amount of bribery or discipline was effective in eliminating this behavior. The same time this behavior developed, he also became more hyperactive-impulsive in general. He had poor sleep as well.

In response to the problems managing his behavior, I began a program of exercise with him. This program is at least one hour a day, either biking or walking. We also spend all Saturday afternoon doing an outdoor activity together. Within a weekof beginning this program, the change was dramatic. The improvements have been maintained over the last 3 months.

These are the beneficial effects of exercise I have observed for my son:

1) Dramatic reduction in hyperactivity
2) Dramatic reduction in impulsivity
3) Better mood, less anger
4) Less defiance, better cooperation
5) Better self direction- he plays nicely on his own with blocks and even colors on his own
6) Reduced aggression
7) Better sleep patterns
8) Much improved appetite- He now willingly eats vegetables and even TOFU!
9) LESS craving for junk food

These are the beneficial effects I have seen for myself:

1) Better mood and good feeling about mothering
2) Better sleep
3) A feeling of physical fitness
4) Weight loss (6 pounds so far)

The only down side is that I truly don't have enough time to clean house. I have decided that we can put up with things being a little messier because of the other benefits we are receiving.

In conclusion, your preschool child and your grade school child need a lot of exercise, but so do you! As a nation we are becoming obese, unhappy and substance dependent. The three are directly connected through insufficient exercise. Exercise is one part of a program to correct the chemical and spiritual imbalance that results in impulsivity and risk for addiction. Both you and your child will have better well-being if you exercise together. You will also have more love in your lives as you enjoy this healthy activity together!

New Year's Resolution: Spend quality time with your child

If your at-risk child has become more of a challenge lately and you are considering ways to improve things for the New Year, make a New Year’s resolution to spend more quality time with your child. Fortunately, there is a great deal of scientific information about just what constitutes quality time. Daily playtime will increase your child's Ability to Love.

Quality time means just spending time playing with your child. During play you should just play, don’t try to instruct or direct. If your child is a challenge, playing with him for 20 minutes a day may really make a difference. It will likely reduce his domineering behavior.

If you are able to commit to 20 minutes a day. Tell your child that you are setting aside 20 minutes just to play with him. Tell him when your playtime will begin and end so he knows what to expect. Playtime should give your child the message that he is very dear to you so don't answer the phone or attend to anything other than your child during his special time.

Playtime should be in addition to other activities you may do together like reading or watching TV. Playtime can be anything the two of you can enjoy together but should not be a competitive game, TV or videogame. Playtime can be indoors or out. Several days a week playtime can be taking a walk together.

During playtime focus on your child. Comment on what you see him doing. For example if he is building a tower with blocks say, “Now I see you are building a tower with blocks.” This commenting lets your child know you are paying attention to what he is doing. Also repeat back some of the things your child says. For example, if he is pretending something echo back his statements.

Use playtime as a chance to build your child up. Tell him you are proud of what he does. If your child becomes aggressive or disruptive during playtime, give him a warning then end the session early if he keeps up. Tell him you want to play with him but can’t if he hits, throws things or otherwise misbehaves.

For more on how to have quality time with your child, see the Child Well-being Workbook. All of us at Parenting the At Risk Child wish you and your family a Happy and Healthy New Year, full of love and togetherness!