POSITIVE CHANGE IS seldom sudden or drastic. It takes time to modify your family’s lifestyle and develop sustainable healthy habits. The key to successful behavioural change is to take small steps — and keep moving forward! Many people find it helpful to focus on one initiative per month, and transform it into a habit. Every month will bring a new healthy behaviour practice to add to your repertoire.
Therefore, here’s a monthly calendar of healthy habits for the year starting June. If you follow the calendar, a year from now you’ll be glad you did!
June: Practice proper sun protection. Applying the right sunscreen is important every month of the year — even cloudy months. Summer usually means greater exposure to the sun. So make sure you always carry sunscreen with you with a sun protection factor (SPF) of at least 30. You should also encourage children to wear hats when out in the sun by setting the example yourself.
July: Discuss oral care. Make July your Oral Health Month, in which you make the time to talk to your family about preventive tooth care and decay. Are you aware that tooth decay is one of the top chronic illnesses of children? Admittedly it’s difficult to make children take proper care of their teeth. But it’s important to make the time to explain the importance of oral health and adoption of good oral care practices to them.
August: Take up biking. If you live close to your workplace or children’s school, make a commitment to walk or bike it instead of taking the car or bus. Check local consignment shops and garage sales for bikes that others have outgrown, and then get a few weeks of practice before riding to work/school. Also make sure you bike to the grocery store and other places in the neighbourhood.
September: Start a garden. Working in the garden can burn calories and help families bond even as they learn botany, responsibility and stewardship in a creative, fun-filled way. It’s also an opportunity to start a kitchen garden for family needs.
October: Practice moderation. This is the start of the festive season — a time for candy and sweets. But it can also be a great season to learn self-control. Let children choose their favourite sweets, then donate at least half to an organisation such as your neighbourhood orphanage.
November: Walk a walkathon. Run a marathon. Start November by organising a family-friendly road race. The race could be a short one-mile walk or a half-marathon. Settle on a distance that accommodates all family members, and gear up!
December: Give back and raise awareness. This is a good time to find a cause that’s close to your heart and dedicate time to it. Of course, NGOs and charities appreciate donations of cash, clothing, and other household items. But actually working for a cause helps your children witness the impact. Whether it’s sorting out canned goods or sweeping your pet animal’s crate, find an active way to give back during the season of giving.
January. Update your gear. Getting organised is often top of the list when we usher in the New Year. Start by going through your family’s active wear and equipment, and junk, recycle, or donate items which don’t fit, work, or are dated. This creates room for new gear such as running shoes for growing feet, jump ropes and balls, or even bikes for the family.
February. Find fun reasons to head outdoors. Sports like skating or biking are fun for the whole family. Even if you bundle up for a simple daily walk around the neighbourhood or play in the front yard, the fresh air and activity will do everyone good.
March. Improve your family’s sleep habits. This is a great opportunity to ensure everyone is getting the right amount of rest. Sleep deprivation is a modern day epidemic that tends to exacerbate other ailments. This month, take a few minutes out to improve the sleep routine of your family.
April. Go to a game. Start off the school holidays by taking the family out to a game, an excellent way to witness inspiring athletic talent. Look for a cricket, football, basketball, or tennis match, a track or field event, to attend together.
For added benefit, let the pros inspire you to play your favourite game or sport in the backyard or park with the kids. Show children that it’s fun to work up a sweat, strategise, and indulge in friendly competition just like the big-leaguers. Emphasise the importance of sporting behaviour and teamwork.
May. Join an activities club. Prepare for a month without school by setting up an activity centre nearby. It could offer classes as well as active play options for children. Kids need down time in the months away from everyday studies. But discourage television and video-games. If you work during the day, make time for a few evenings with the children at the centre, so everyone can burn off some summer energy.
(Paul Rosengard is executive director, SPARK programs of San Diego State University, and author and motivational speaker)