Fitness, Nutrition, And Hygiene

Parents and caregivers want their children to feel their best. This often means having healthy habits in place for fitness and good nutrition.  However, the Centers for Disease Control states that about 20% of middle schoolers in the US are obese and the trend shows that children are becoming heavier at a younger age. Of this age group, Hispanic and Black adolescents are at an even higher risk.  In addition, it has been shown that 80% of overweight children become obese adults.  Because children learn many of their habits from their families at an early age, parent and family support can go a long way in setting a middle schooler up for success in the areas of exercise and diet.

 Physical Activity

Physical fitness is one of the best ways to feel good, support mental health, and stay well. However, 1 out of every 10 middle schoolers does not get enough exercise. Part of this is due to spending more time on screens and less time outdoors than generations in the past.  Other factors include less physical activity during school breaks and more time sitting down to study than they did when they were younger. 

A typical middle schooler should be getting at least 60 minutes of moderate to vigorous exercise per day.  Ideally, this would include aerobics (like running, dancing, skateboarding, and mountain biking), bone-strengthening, and muscle-building activities. Since kids at this age want to spend a lot of time with friends, finding an activity they can do together or with a team may help to foster this habit.

Children with health conditions or disabilities should not be excluded from sports and other physical activities. There are ways to adapt fitness exercises so that everyone can be involved.  It will be important to work with the school physical education teacher as well as a primary health care provider to find out what is and is not safe for each child. 

Nutrition and Hydration

A well-balanced diet and drinking enough water also contribute greatly to a child’s well-being.  Sometimes the only options of interest to middle schoolers are sugary drinks and fast food.  Some believe that children at this age can eat whatever they want because they are young and their bodies will burn it off.  While this might be the case for some, the CDC says that over 20% of middle schoolers are considered obese. Not only that, but they are at an age where nourishment is vital to their body and brain development, so establishing good eating habits at this stage is important. Like exercise, what a child decides to eat can also affect their mental health, energy levels, skin, and hormones.

The average calorie intake for middle schoolers is about 2,000 for girls and 2,200 for boys.  This may vary depending on how active they are and their height and weight.  Ideally, these calories come from whole grains, vegetables, fruits, lean and high-quality protein, good dairy products, nuts, and seeds.  Below is a chart from the Mayo Clinic that lists what children ages 9-13 should take in daily.

In addition to nutrients, children need to stay hydrated so that their digestion can work properly.  This means they should consume between 2-3 quarts of water per day.

Hygiene

Kids go through a lot of changes during the middle school years, some of which are hormonal.  This can lead to increased sweating, body odor, and skin issues. It is a good time for them to learn some of the basics of self-care and good hygiene, so they can feel clean and confident at school and with their friends. 

The foundation for good hygiene is clean clothes and a clean body.  This includes showering regularly, brushing and flossing every day, wearing deodorant when needed, and making sure clothes and sheets are washed regularly. Children who also play sports should clean their uniforms after practice and games/meets.