The start of a New Year is indeed a time of thoughtfulness and renewal. Whether we achieve our resolutions is a matter of commitment, resolve and some luck, but there is definitely no harm in trying!
Setting personal goals in the area of personal wellbeing and wellness is synonymous with the New Year. Students with special needs can partake in this tradition when goals for wellness are discussed by their parents and teachers. We must acknowledge that, in areas where students are dependent learners, skills must be taught and that direct teaching is the key to success. Students can learn to make healthy choices when goals are incorporated into daily routines at home and school. Without the help of parents and teachers, many students cannot live a healthy lifestyle.
What we know about many of our students with Down syndrome is that many are medically vulnerable. A parent coach, teacher, or mentor in their lives can mitigate health factors with healthy and helpful support in the areas of sleep, diet and exercise. This support will make a tangible difference in their learning at school and participation levels in any activity.
Being active is an important part of a healthy lifestyle. Not only does regular physical activity burn calories, but is also has benefits such as:
When students face the additional challenge of a chronic medical condition such as the following, it is even more essential that they are supported in making healthy choices.
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Heart condition
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Sleep apnea
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Colitis
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Reflux
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Diabetes
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Hypo or hyper thyroid
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Over or under weight
- Despite fatigue, pain, discomfort, or side effects of medication, these students need and want to go to school. They will be more able learners if their parents and teachers help them live a healthier lifestyle that includes any or all of the following.
1) Starting the day with breakfast
Fuel for the body and the brain, a nutritious breakfast starts the day on a positive note. Cold cuts, a grilled cheese sandwich, pizza, soup, energy bars and other "non'' breakfast items may be a preferred choice for students who play with their cereal.
Tip: Students with Down syndrome need more time. They don't do things well on the run and that includes eating breakfast. Have a wake up time that allows for eating at the table. Do not send your child to school
hungry!
2) Exercising daily
The metabolism rate is 1/3 slower in an individual with Down syndrome than a same age peer.
Tip: Regular walking speeds up the metabolism and fresh air wakes up the brain. If you drive your child to school, park a couple of blocks away and walk to school. After school borrow the neighbor's dog if you need a motivator to get your child off the couch and outside for some fresh air.
3) Eating healthy snacks and lunch
Many students with health issues cannot eat quickly or eat large quantities at one sitting. Often lunches go half eaten.
Tip: Provide a variety of packaged healthy snacks that store well and can be kept on hand at school when energy lags. Talk to your child's teacher about a morning and afternoon snack break. If she notices a positive difference, she will not mind accommodating your child's needs. Reminder - have you taught your child to open the packaging or do you need to ask the lunch room supervisor to assist him? If they know his needs, they can help and food will be eaten.
Tip: Students with Down syndrome eat slowly. Parents need to send food that is familiar and easy to eat. Expect children from a young age to help you pack their lunch - discuss healthy choices and what needs to be eaten - first, next, last. Reminder - Parents need to advocate for their child eating with classmates, as meals are a social time and peers are role models.
4) Drinking water
Water is essential for hydration and many people feel listless or head achy when dehydrated. It is also important for digestion and many students with health problems have struggles with toileting.
Tip: Teach your student that drinking water is important for feeling good. Pop or juice should be a treat given sparingly. If you send a water bottle, make sure it is cleaned every day.
5) Building muscles
Strong muscles are needed for balance and coordination. Your student's endurance will improve with regular strength building exercises like vacuuming, shoveling, raking, and other chores. A weekly or biweekly fitness class is a social opportunity with many side benefits. Weight control, improved appetite, and better health are all seen when students have fun working out.
Tip: Find a friend to sign up with your child for a fitness class. The outing becomes social and there will be some friendly competition to improve skills in the pool, on the rink, or in the gym. There are often training classes at local gyms and then when they prove their capabilities, students can be dropped off to work out on their own.
6) Limiting Portions
Many students with Down syndrome lack the ability to self regulate. If they like something they will keep eating it. They may also eat favorites (e.g., juice, desserts) first and not finish their
sandwich.
Tip: If parents send huge snacks or lunches, teachers are encouraged to ask the parent to talk with a nutritionist. Limiting portion size (especially of high calorie foods) is the key to eating healthy.
7) Controlling the Remote
In many busy homes physical activity becomes the "treat" and watching t.v. is the norm. Do a flip and change the rules. If your child has not had physical activity that day, he or she has to do some chores, or a fitness video, or dance to music, before being allowed to watch a movie or favourite t.v. show.
No exercise = no t.v.
Tip: Be a positive role model! If you want your child to be active, you need to be active. When kids are younger it is easier and more convenient to drop them off for a workout at a class. When your child is a teen there are fewer options because so many fitness and sports activities are only offered at a competitive level. It does fall on parents to continue their child's involvement at a recreational level. Invite another family to meet at the pool, park, or rink for a family outing.
8) Setting realistic goals
If a student is out of shape or overweight or unmotivated, change is not going to happen overnight. Most health and fitness programs derail because too much is expected too soon.
Tip: Include your student in the goal setting. Explain that to help him feel better you are going to help him work out. Ask him what he likes to do and start with that. Remember - running a mile starts with putting on the shoes.
9) Making a minimum commitment of 3 months
Starting a fitness program is fraught with obstacles and it is easy to give up, especially when the person you are helping gets grumpy. There will be aches and pains and days when no one wants to get out the door. Persevere and
set an example.
Tip: A chart on the fridge is a great visual reminder of what the goal is, where you are at, and how well you are doing. Everyone benefits from visual reminders and posting reminders or photos on your child's mirror or door will keep up the interest.
10) Rewarding effort and a positive attitude
Some of the most significant benefits of diet and exercise cannot be measured on a scale. Self esteem improves when your body feels good. Energy increases when you work out. Digestion speeds up when you eat healthy. Mood swings up when endomorphins are released in the brain during a workout.
Tip: Provide incentives for regular exercise and extra points for a positive attitude. Avoid the pitfalls of using food as a reward! You can wipe out the benefits of a good workout in mere gulps. Instead use incentives like a movie rental or a new t shirt or an outing to the zoo or a new pair of walking shoes.
by Barbara Tien, Executive Director
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