As a mum, I know that with age comes education and experience. But on the downside, we may also unlearn a thing or two … and it turns out that your kids can be the ones to teach you. For example, it’s natural for children to put their health first – without realising it. So, maybe it’s time for the grown-ups to do the same. Here are seven valuable lessons you may be able to learn from your kids …
1. Better breathing
Have you ever seen a baby breathe? Noticed the way the diaphragm (the large muscle below the lungs) rises and falls? This is called diaphragmatic breathing, and is the natural way to take in a deep breath and oxygenate your body. This kind of breathing expands your lungs and presses down the diaphragm, causing the abdomen to expand as the lungs are filled with air. When stressed or anxious, adults are prone to breathe shallow from the chest, which means that the bottom parts of your lungs don’t fill up, denying your body of vital oxygen.
Whether you’re sitting, standing or lying down, place one hand on your chest and another on your stomach and breathe out exhaling completely. As you inhale, count slowly to five and the hand on your stomach will rise up. Then exhale counting down slowly from five until that hand goes down. Though it’s not as easy as it sounds and you may need to practice it, regular abdominal breathing is a great way to keep your stress levels down, as well as slow down your heartbeat and reduce or stabilises blood pressure1.
2. Ask why?
Take a look at your phone. It’s always undergoing improvements, updates and revisions, and isn’t that a bit like life? It can get pretty hectic and scary for us adults, but for children, new and unfamiliar obstacles are just tasks that need to be learned and mastered. Keep your mind active and be curious about the world, as not only does it provide a mentally stimulating workout to keep conditions such as dementia at bay, but people will also consider you to be a good listener and conversationalist.
Whether you’re eight or 80, you can always learn, so enjoy the journey to discover, develop and grow. When you can, be flexible, open and embrace uncertainty, rather than letting your doubts take over. Take your time to look around, appreciate what you have and talk with each other about the weird and wonderful world that’s out there.
3. Eat like a kid
No, this doesn’t mean order the chicken nuggets off the kid’s menu! But, do try to keep your portion sizes smaller. That way you can go back for seconds if you’re still hungry. Healthy children usually eat when they are hungry and stop when they are full because they follow their natural body and brain cues and are in tune with their hunger and fullness2.
If you grew up being told to eat everything on your plate even if you were full, don’t let that habit stick – make a conscious effort to stop when you’re full. Making a child eat when they aren’t hungry overrides their natural appetite cues and has links to weight problems later in life. Has this happened to you? Eat smaller, more regular meals packed with veggies to avoid getting over hungry and binging on something you shouldn’t.
4. Don’t sit still
Children are always on the move and this is not only a great way to learn, but it also strengthens bones and muscles and burns calories. Unfortunately, it’s not always possible for adults, especially if your job means you have to sit for long periods behind the wheel or in front of a computer terminal. If that’s the case, make sure you get up frequently, stand and stretch.
Getting fit for kids isn’t about slogging it out on a treadmill for an hour, it’s about finding something that they love doing and doing it over and over. After all, exercise shouldn’t be a chore and doesn’t need to be. Love to walk? Visit your nearest national park and enjoy on a bush walk. Love to dance? Try out that Zumba class you’ve been meaning to try. You get the picture ...
5. Know when it’s time for some R&R
When was the last time your kids said ‘I want to go home’? Generally speaking, kids know when they are tired and will let you know when they need to rest. So just like them, respect your cues and listen to your body when it tells you it’s tired. Ignoring those natural signals to rest can trigger stress and illness in both your body and mind. Lack of sleep in adults has also been linked with obesity since it triggers the release of the hunger hormone, ghrelin, as well as type 2 diabetes, poor memory and loss of focus.
6. Ask for help
When kids need help, they ask for it, whether it’s with their homework or getting something off the top shelf. As we grow up, asking for help becomes a little harder – perhaps because we fear the way we will be perceived by others. Asking for help when you need it may be out of your comfort zone, but it helps you learn, grow in confidence and get better whether this is better at a skill or better health wise.
Us adults feel like we need to do everything for ourselves, but there is nothing weak or embarrassing about asking for help. Whether it’s your family, friends, GP or a support hotline, someone is always ready to help you – and you and your family deserve to get that help.
7. Look on the bright side
Not only are kids naturally inquisitive, but they’re optimistic as well (usually!). Looking on the bright side is linked with less stress and better wellbeing. One study in the American Journal of Cardiology found that people who were more optimistic had higher levels of healthy cholesterol (HDL-cholesterol) and lower levels of triglycerides3, which are a type of fat that is often around the middle causing belly fat. No wonder they say that laughter is the best medicine!
What are the children in your life teaching you about looking after your health? Let us know your homespun words of wisdom.
rt health fund is the oldest registered health fund in Australia and has been in action for over 126 years, serving those who work in Australia’s energy and transport industries and their families. Visit rthealthcentre.com.au for more information.
About the author
As well as being mum to a lovely and lively little girl, Aja, Simone Tregeagle is a Chief Operating Officer at rt health fund, the health fund for Australia's transport and energy people.
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