Summer Safety

It's summer and schools out. It's the time for kids to run and play in parks, on beaches and through backyards! But with all this heat, sun, and water, parents need to stay vigilant. Here are summers main concerns and ways to beat the heat, keep kids safe, and still have fun!



HEAT:
When the thermometer keeps rising there are many things parents need to be mindful of. Heat Exhaustion, Heat Stroke and Dehydration are the three big ones. It's hard for adults to make sure that they are getting enough  fluids, or to know how much their bodies are working, so kids need to have adults looking out for them.

• Avoid sun exposure between 11am and 3pm. This is the time of day when the sun is highest in the sky and its rays are the strongest. Avoid water play during this time of day as the water washes away sweat making it difficult to see how much fluid you or your child has lost. Do errands and outdoor play early or late in the day.
• Kids will not stop playing to get a drink of water until they are extremely thirsty and by then they've already lost too much fluid. Once thirsty, get kids out of the heat and have them drink plenty water to help their bodies replenish. Prevent dehydration, by drinking small amounts throughout the day as large amounts of water at one time does little to help keep you hydrated.
• DO NOT LEAVE KIDS IN CARS!! Not for 10 minutes, not for 2 minutes. The temperature in a car can rise over 20 degrees in less than 20 minutes. So on a 98 degree day, you car can go up to 118 in the time it takes you to run the ATM. It maybe inconvenient, but taking them with you is better than taking them to the hospital.

SUN
It wouldn't be summer without the sun, but too much sun exposure can be dangerous. Your body needs sun to make vitamin D, so make sure your kids do get 15 minutes of sunshine a day.

• Apply (and reapply) sunscreen. Kids of all skin tones and complexions should have on sun block when they go outside.  Apply before heading out and every two hours after.
• Play in the shade. Make use of the patio or covered deck. Kids will have fun playing in a tent or making one out of a blanket.
• Cover up. Encourage kids with particularly sensitive skin to wear sun coveralls, wide brimmed hats and sunglasses.
• Double Check Medications. Some medications have sun exposure warnings. Read carefully to be sure you're taking the proper precautions. Questions: talk to your doctor or pharmacist.

WATER
Water play is one of the best parts of summer time, but it can be dangerous if the right safety measures aren't taken.

• Teach your kids to swim! This is a great way to help them be safe.
• NO ONE SHOULD SWIM ALONE! This is true for adults and especially for children. Younger children and weak swimmers should always have an adult within arms reach. Bring the cordless phone outside, or ignore the phone altogether, don't multitask when watching the kids in the pool.
• Learn the signs of drowning.   Drowning doesn't look like what the TV and Movies portray it as so read up on Drowning and make sure your caregivers do to!
• Get a Coast Guard Certified life vest. Make sure it fits correctly.
• Know the waters. Ponds, lakes, beaches and can be unpredictable in many ways: undertows, rough surf, hidden drop-offs, rocks, broken glass, etc. Be aware of where your kids are swimming and playing. Keep them safe by giving them water shoes, life vests, etc. and teaching them to stay near the shore, not to have their backs to the waves, and to swim sideways in caught in an undertow. 

Read More on Sun Safety & Water Safety at the Kids Health website.

Getting Kids Going

Exercise is an important part of growing strong healthy kids. But exercising doesn't have to be the stringent regime and doesn't have to turn you into a Drill Sargent.
Kids who engage in regular physical activity are stronger, more confident, and have a better outlook on life.

Here is a simple guide to helping you little ones get moving and stay healthy.

This is a suggested Activity Chart from Kids Health

Age	Minimum Daily Activity	Comments
Infant	No specific requirements	Physical activity should encourage motor development
Toddler	1½ hours	30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
Preschooler	2 hours	60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
School Age	1 hour or more	Break up into bouts of 15 minutes or more

TEENS

Infants and young children should not be inactive for prolonged periods of time — no more than 1 hour unless they're sleeping. And school-age children should not be inactive for periods longer than 2 hours.

Listen

Raising a Fit Kid

Combining regular physical activity with a healthy diet is the key to a healthy lifestyle.
Here are some tips for raising fit kids:

• Help your child participate in a variety of activities that are age-appropriate.
• Establish a regular schedule for physical activity.
• Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
• Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
• Keep it fun, so you can count on your child to come back for more.

Reviewed by: Mary L. Gavin, MD
Date reviewed: February 2009

Back

Planned play doesn't have to be gymnastics or little league, though those do qualify. It can be as simple as taking a walk, going for a bike ride, dancing, or playing catch. Free Play is just that where you don't guide a child's imagination, letting them climb, spin, run, play tag, whatever there little hearts (& legs) desire.

 Here are a few websites for more information and ideas for helping get your little one in a grove!

Kids Health
Let's Move Iniative
BAM! (Body and Mind) kids health by the CDC
Kids.Gov

Meditation for Kids

There are many benefits associated with meditation and recently this group of relaxing techniques has been touted as a wonder-therapy for kids with ADHD. however when you have kids, any amount of time spent in silence seems to be just a myth. Exposing children, even young ones, to the beauty of silence helps them relax their minds & bodies and also prevents over stimulation. There are hundreds of ways to introduce children to meditation; here are a few tips and suggestions to help you find what works for you and your little one.

• Meditation shouldn't be a punishment or a chore. Do not pressure children to mediate; let them gravitate to it on their own. Not everyone will be moved to meditation and no one should be forced if they are not ready; it defeats the purpose. So, make sure you introduce meditation in a positive way, and present a variety of options so the child understands that your not simply looking for a few minutes of quiet.
  
• Don't over do it. The general rule is 1 minute of silence for every year of life. So don't stress yourself trying to get your two year old to sit still for an hour. Begin by using the meditation as a warm up or cool down to other activities and do not overwhelm young ones with too much explanation or complexity.
• Start out as something you do together. Avoid making it a competition. It's not about who can be quiet the longest. Instead use the time to bond. Whether its just quiet time, or you introduce stretching, walking, or yoga; Let this be time where it's you and your child; no phone, no TV, no visitors. Soon your child will look forward to having uninterrupted time with you.
  

For Ages Birth - 1
As you can probably imagine, this really isn't meditation. Its basically carving out a time where you and your child sit quietly. No TV, no music, no distractions. Maybe just rocking them gently while deep breathing or humming a soft lullaby.

For Ages 1-4
Once children are mobile and on the move, it's harder to get them to sit quietly. If introducing them at this stage, use meditation as a opening act for something else. Example, go for a short walk and say, "Before we go for our walk we need to get ready." Then help your child sit on the floor and do simple stretches and breathing. After your walk, have the child repeat the stretching and breathing exercises.

For Ages 5-7
Start with guided meditations that will allow you to develop something that is more like story telling and gradually get them to a place where they are guided by their own thoughts and imaginations. Have them visualize walking on a beach and watching the waves, or sitting in the grass watching the flowers sway in the breeze.

For Ages 7-10
At this age, you can begin to introduce self-reflection. Begin with a guided meditation and then ask simple questions like, "Did something upset you today?" or "What can you do to be a better friend/student/brother?". No answers are needed aloud. This is a time for the child to look inward and have some self-reflection and you will be teaching them to ask these kinds of questions of themselves.

Note: It is important that both you and the children are dressed comfortably - preferably sweats/shorts and a t-shirt - and to not be hungry, tired or sleepy. You and your child shouldn't be distracted by an itchy sock or a grumbling belly. Also note that you do not need any special mood-setting paraphernalia like candles, music or special aromas. All you need is space and quiet.

Preventing a Mommy Meltdown

There are toys all over the floor, dishes piled in the sink, two loads of unfolded laundry on the bed, a two year old literally running circles around you and it's only 1pm! Here are 4 helpful tips to keep you from losing your cool.

1) Perspective. Remember your kid is not the first eat dirt or throw cans in the supermarket or scream in church or even use those complimentary crayons to write on the table at IHOP. So take a deep breath and keep in mind that kids are kids, and all parents have gone through it.

2) Sunlight! Getting out of the house gives your little one space to be free and the change of scenery does you both well. Not being stared down by all your chores will help mellow your mood (as long as you don't dwell on all the things you have to do once you get back). Take the time to refocus your thoughts. Also sunlight has far reaching health benefits: it helps prevent depression, bones loss, and even cancer!

3)Music! Pump up the volume and shake it with you little one. Play songs that get you excited and make you happy. You can even multitask by cleaning up to the beat as long as you make it fun for your child. Make a playlist or burn a CD so that when you feel yourself getting overwhelmed, all you have to do is press play.

4)Prioritize. Not everything is a five alarm fire. If the bed doesn't get made, who cares?! Do what needs to be done and save other things for when things are more manageable. You're not perfect. Some days you'll be able to have the kids settled, the house clean and dinner done. Other days you'll be ordering take-out while the rugrats decorate the living room with toilet paper. So give yourself a break.