Childhood obesity is strongly correlated to adult obesity, as children with obesity are more likely to remain obese in adulthood, and overweight children are at higher risk of becoming overweight adults. Healthy living is crucial at every stage of life, from childhood to adulthood.
Children with obesity are at a higher risk for asthma, sleep apnea, bone and joint problems, and type 2 diabetes.1 About 1 in 5 children in the US have obesity, however, following 5210+ is a great way to develop healthier habits.
The UCLA Center for Health Policy Research reports that in San Diego County, an estimated 31% of children ages 12-17 are overweight or obese, 40% of children ages 2-17 spend more than 5 hours on sedentary activities each weekend day, and over 63% of children ages 0-17 use computers or mobile devices for social media almost constantly/many times a day.2
Since 2011, the Childhood Obesity Initiative (COI) has promoted the “5210 Every Day!” Campaign. This nationally recognized, evidence-based campaign encourages families and caregivers to improve health and avoid obesity through health habits. Last year, 5210 was refreshed as 5210+ with the addition of sleep.
The 5210+ Framework is your simple guide to a healthier, more balanced lifestyle. Whether you’re looking to improve your own habits or encourage positive changes for everyone in your household, these four key actions are your starting point to feeling better, living longer, and enjoying more energy every day. Ready to make a change? Here’s how to get started:
5 – Eat 5 Fruits and Vegetables a Day
A balanced diet, rich in fruits and vegetables, is essential for growth and health. Aim for at least five servings daily, as these nutrient-dense foods provide vital vitamins, minerals, and fiber. Simple ways to include them are through smoothies, salads, snacks, and main dishes.
ACTION: Aim to eat at least five servings of fruits and vegetables every day.
WHY? These nutrient-rich foods provide essential vitamins, minerals, and fiber, helping to support your overall health and boost your immune system.
TIPS: Add more veggies to salads, snacks, and smoothies. Experiment with new fruits and vegetables to make meals fun and exciting!
- Buy fruits and vegetables that are in season.
- Let your child pick out a new fruit or vegetable to try when grocery shopping.
- Fruit juice has no nutritional benefits over whole fruits.
- Eat the rainbow, and eat vegetables and fruit that are dark green, red, and orange.
- One serving is equal to 1 medium fruit, ½ cup of raw or cooked vegetables, or 1 cup of raw leafy greens.
2 – Limit Screen Time to 2 Hours or Less a Day
Limiting screen time to 2 hours or less promotes physical activity and overall health. Set a personalized media plan for your family, and encourage alternatives like reading, outdoor play, or creative activities to reduce screen use.
ACTION: Limit your screen time to 2 hours or less per day, including time spent on TV, phones, and computers.
WHY? Too much screen time can lead to sedentary behavior, negatively impacting both your physical and mental health.
TIPS: Use the time you’d spend on screens to take a walk, stretch, or engage in a hobby. Set daily limits and find new ways to unwind that don’t involve a screen!
- Plan family outings or game nights.
- Read, journal, craft.
- Call friends and family.
- Help children learn to distinguish and choose programs that have quality content.
1 – Get 1 Hour of Physical Activity a Day
Daily physical activity is vital for children’s growth, brain development, and mental health. Aim for at least 1 hour of movement—such as walking, running, biking, or dancing—to boost cardiovascular health, strength, and coordination.
ACTION: Commit to at least 1 hour of physical activity each day.
WHY? Regular exercise improves cardiovascular health, boosts mood, and supports long-term health and longevity.
TIPS: Find an activity that works for you – whether it’s a brisk walk, cycling, yoga, or dancing. The key is consistency, so make movement a part of your daily routine!
- Take the stairs.
- Take a family walk.
- Go on a bike ride.
- Physical activity is any movement that raises your heart rate.
- There are aerobic activities (running, biking), muscle-strengthening activities (weights, climbing), and bone-strengthening activities (tennis, gymnastics).
0 – Avoid Sugar-Sweetened Drinks
Reducing or eliminating sugary beverages lowers the risk of obesity, type 2 diabetes, and cavities. Encouraging healthy drink choices from a young age can lead to better long-term health outcomes.
ACTION: Replace sugary beverages with water, milk, or 100% fruit juice.
WHY? Sugary drinks contribute to weight gain, increased risk of diabetes, and tooth decay. Staying hydrated with healthier options is a game changer for your energy levels and overall health.
TIPS: Keep a water bottle with you throughout the day and experiment with adding natural flavors, like cucumber or lemon, to your water!
- Drink water with every meal and snack.
- Sugary drinks can lead to poor nutrition, excess caffeine, and dental decay.
- Drink water when exercising.
- Replace sugary drinks such as soda, with water or plain low-fat milk.
The “+” – Extra Healthy Habits to Boost Your Wellness!
The “+” in the 5210+ framework highlights other key aspects of a healthy lifestyle, such as adequate sleep, healthy meals, and a supportive environment for fun physical activity. Following this framework helps develop lifelong habits for good health and well-being.
ACTION: Go beyond the basics! Consider adding these additional habits to your daily routine:
- Prioritize quality sleep for better recovery and mental clarity.
- Enjoy balanced meals that include whole grains, lean proteins, and healthy fats.
- Create a positive environment that encourages physical activity, whether it’s a walk after work or a weekend hike.
WHY? These extra steps contribute to your long-term well-being, helping you feel energized, focused, and resilient!
TIPS: Don’t stop at 5210! Take it further by ensuring quality sleep, enjoying healthy meals together, and creating a fun, active environment for the whole family.
- Have a regular, relaxing bedtime routine.
- End screen time, sugar, and caffeine at least one hour before bed.
- Children who don’t get enough sleep are at risk for unhealthy weight gain.
- Preschoolers need 10-13 hours of sleep a day, including naps.
- Children 6-12 years of age need 9-12 hours of uninterrupted sleep a night.
- Youth aged 13-17 need 8-10 hours of uninterrupted sleep a night.
Take Action Today!
It’s never too late to start prioritizing health. The 5210+ framework is designed for everyone, no matter one’s age or lifestyle. Start by making small changes and watch how they add up to big results in your energy, mood, and overall health!
[1] https://www.cdc.gov/obesity/family-action/?CDC_AAref_Val=https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html
[2] https://healthpolicy.ucla.edu/our-work/askchis/askchis-dashboard#!/geography