Tiger Tips – Health and Fitness

At Tiger Pediatrics, we want to remind patients of the important factors of eating well and staying healthy. There is an easy way to remember the best tips for staying healthy and that is called The 54321 Technique. This will keep you healthy and make you a better student overall. Parents if you start these habits with your young children it will be easier for them to continue as they age.

Eating Healthy

First, we want you to have 5 servings of fruit and vegetables a day. Now, this is fruits and vegetables combined. You can choose to have 3 fruits and 2 vegetables or vice versa. Whatever fits your likes and dislikes, but 5 is the goal for a day-to-day basis.

Always Drink Water

The next thing to remember is to have at least 4 servings of water a day. This is something that is important to make sure you keep your body hydrated, which can help with headaches and overall body health. The serving of water you need is similar to a cup from Shakespeare’s which is equivalent to about 16oz of water and it’s best to drink this 4 times a day. 

Dairy Products

We also recommend 3 servings of dairy a day. This can be in the form of things like milk, cheese, or yogurt. If you’re not a huge milk drinker, then at least try to have some in your cereal during the morning. You can even add cheese or yogurt to other meals during the day. 

Daily Screen Time

Another recommendation is to have up to 2 hours of screen time or less a day. This does not include doing homework or class time. You might be on your computer during class, writing a paper, or researching something. We are talking about things like Netflix, social media, and video games.  

This should be 2 hours or less a day on your devices. Remember that blue light, when you’re trying to go to bed at night, really interferes with your sleep pattern. So, this means you should turn off computers, phones, and tablets at least an hour before you go to bed at night.

Exercise and Fitness

The last thing we suggest is getting at least 1 hour of exercise a day. This doesn’t include things like changing classes or taking a trip to the mall. It is 1 hour of real exercise. Try running, biking, swimming, or team sports. Things that get your heart rate up and get you sweating. An hour can sound like a lot, but it doesn’t have to feel like a lot. Try doing 30 minutes in the morning and 30 minutes in the evening. We know that early morning exercise helps increase energy for the rest of the day and exercising in the evenings can help you sleep better.

Being on a team sport can help since you’ve got practice and a regular game schedule. It’s easy to get an hour of exercise. However, it’s alright if you’re not into team sports. You can still do physical movements like biking or jogging. Luckily, phones or computers have access to all the YouTube tutorial videos you need. Try 15 minutes of lifting weights or 30 minutes of cardio. 

Overall, exercising and eating healthy can help with mental capabilities and you’re going to be able to achieve more while becoming a better student. Remember our technique of 54321 and the important factors to keep in your day-to-day life.