ABC of the regime
There are rules in all areas of our lives, and they also exist in observing the regime. As we said above, there is a diet for preschoolers, physical activity, sleep, games, and activities.
Diet. If we are talking about proper nutrition, then the regime is most accurately followed in preschool institutions, so it is worth focusing specifically on the organization of nutrition in kindergarten:
- at least 4 times a day;
- a hot meal at least 3 times a day;
- according to daily caloric needs: breakfast 25%, lunch 40%, afternoon snack 15%, dinner 20%;
- according to the daily calorie intake: 5 years – 2000 kcal, 6 years – 2200 kcal, 7 years – 2400 kcal;
- by quantity - you should not give a portion larger than the child usually eats (it is better to add a supplement).
The menu should include meat and dairy products, bread, vegetables and fruits every day.
In terms of time, the mode is built like this:
- breakfast at 8-9 o'clock,
- lunch at 12-13 o'clock,
- afternoon tea at 15-16 hours,
- dinner at 18:30-19:30 hours.
Meal times should be the same on weekdays and weekends.
It is advisable that the last meal be an hour and a half before bedtime.
Mode of physical activity and rest. Every day a child makes many movements, so physical activity means not only physical education, but also active games, sports, movement and relaxation. And here, too, there is a regime that ensures proper physical development.
- The peak of physical activity should occur in the first half of the day.
- Weekly physical activity for children 5-7 years old is 6-8 hours per week, according to SanPiN.
- Morning exercises are required.
- Physical education classes in a preschool institution - 3 times a week: children 5 years old - 25 minutes, children 6-7 years old - 30 minutes.
- Outdoor active games while walking (in bad weather they are replaced by a full set of exercises indoors).
- Physical education minutes between mental activities.
- Exercising after a nap.
- Moderately active games on the second walk.
Moderate physical activity should be observed immediately before breakfast, before mental activities and in the evening before bed.
Sleeping mode. A proper sleep schedule helps restore your baby's mental and physical strength that was spent on the active part of his day. Not only his psycho-emotional state, but also his physical health depends on how a child’s sleep is organized. Healthy sleep means strong immunity. And now, in order.
- Duration of sleep for preschoolers: 5-6 years – 12 hours, 7 years – 10-11 hours. But much is individual - depending on temperament and workload, the required time for sleep may increase.
- Morning awakening should occur at 7:00-8:00, it depends on biorhythms and family habits, but you should not wake up later.
- Daytime sleep in children 5-6 years old lasts 1-1.5 hours. At 7 years old, a baby may refuse to sleep, but active children need about 1 hour of sleep.
- Evening bedtime depends on the presence of additional physical or emotional stress. It is recommended that children aged 5-6 years go to bed at 20:30 - 21:00. At 7 years old it is possible to shift the time of falling asleep by half an hour.
Mode of exercise (mental activity). Both kindergarteners and children who do not attend kindergarten are not deprived of developmental activities in preschool age. But like any other activity, the time and number of classes must be correctly distributed and systematized. In other words, the home regime should not differ much from the regime in preschool institutions. The organization of classes in the general daily routine is as follows:
In the morning after breakfast - two or three multidirectional classes. Duration of classes according to age: 4-5 years – 20-25 minutes per type; 6-7 years – 30-35 minutes.
If the walk is cancelled, you can add another creative activity or educational game.
