Children’s health: Keep your kids active, even in frigid weather

The uncomfortable harsh conditions this time of year often cause people to stay inside for prolonged periods of time.

From a clinical perspective, the cold weather can cause our bodies to make certain adjustments in order to preserve our core body temperatures, which can cause heart rates and blood pressure to increase, forcing the heart to work harder.

As you and your family limit your outdoor exposure when the temperature drops, it is still important to include exercise and physical activity into your regular routine. In fact, the Centers for Disease Control and Prevention attest that children between ages 6 and 17 need at least 60 minutes or more of moderate-to-vigorous physical activity each day.

If the cold weather is mild enough, your child can still spend time outdoors, but with the right precautions. Ensure they have multiple layers, and that their head, neck and hands are completely covered. Small children often need one additional layer than an adult.

Always watch for signs of frostbite and hypothermia, which can include pale, gray or blistered skin on the fingers, ears, nose, and toes, and shivering and slurred speech. If you think your child may have frostbite, bring them inside and bring the affected area in contact with warm water, and seek emergency treatment.

“You should respect colder weather the same as you would with summer warmth and humidity. A lot of times even small amounts of fresh air and movement can reduce stress hormones, and in these conditions it’s imperative that you accomplish that in a safe manner,” said Dr. Bassam Kawadry, Emergikids Medical Director at Ascension Saint Alexius. “Consistent movement, of any kind, is a sure-fire way to improve your mood and your health during any time of year.”

However, certain temperatures might prohibit you from going outside entirely. On days like these, it’s still important to build movement into the day for your kids. The best way to do this is to incorporate games or imagination and play such as building a fort out of cushions or creating a scavenger hunt around the house.

Other games like “Twister” and “Red Light, Green Light” rely on movement, but in a well-defined and contained space, making them more accessible, or plan a dance party and incorporate music into the fun.

Regardless of how you and your family choose to stay active this winter, remember that most any exercise and activity during such an intense time of year will have a positive effect on your physical health and mental well-being

• Children's health is a continuing series. This column was provided by Ascension Illinois.