Sept. 29 is “World Heart Day,” proclaimed by the World Heart Federation. Pediatric Cardiologist Alex Arevalo, MD, shares some tips below for parents who want to encourage their kids to live a heart-healthy life.

What should kids do to maintain a healthy heart?
There are two key components to getting a healthy start:  eating healthy and being physically active.  Nutrition and exercise go hand in hand.  To be able to perform well in daily activities, kids must have a well-balanced meal.  Kids have to be taught to eat nutritiously and should be provided healthy food options at home and at school. 

Also, kids are recommended to exercise at least 150 minutes a week.   That equates to 30 minutes of vigorous exercise five days a week.  In the end, I think we just need to let kids be kids. Most kids innately love being outside and playing.  If we can provide them a fun and safe environment, they will go out and explore.

Explain how developing healthy habits early on can lead to a healthier lifestyle later.
We learn from all our life experiences.  Our experiences as kids help shape who we are today.  If we learn bad habits early on in life -- like eating fried and sugary foods -- it will be harder to give up those habits when we are older. 

As a bonus, physical activity not only stimulates your body, but also stimulates your mind. Studies show that kids who are physically active perform better in school. Also, people who exercise daily tend to be happier people over all. If kids learn the importance of exercise early and continue to incorporate exercise into their lives as adults, they will dramatically improve their cholesterol levels, lower their blood pressure and reduce their risk of heart disease.

When should a child visit a cardiologist? Are there certain symptoms to watch for?
If your child is experiencing chest pain or passing out during physical activity, he or she should visit a cardiologist. 

We all know that exercise is important for maintaining a healthy lifestyle, but cold weather can make it challenging to be active.

Whitney Thorton, MS, RD, LDN, of Le Bonheur Community Health and Well-Being, says that children should get at least 60 minutes of physical activity everyday, according to the American Heart Association.

“Being physically active can provide overall physical, psychological and social benefits. Exercise can reduce your risk of developing heart disease, diabetes and even some cancers, as well as lowering blood pressure, controlling weight and increasing self-confidence and self- esteem,” says Thorton.

She says there are several ways children can get exercise without going outdoors.

One idea she suggests is finding an indoor facility – like a local community center or school – with an indoor swimming pool or basketball court. These places are often accessible to the public for little or no cost.

“Find out what gets your child excited about being active,” says Thorton. Enroll him or her in a group class, such as gymnastics, dance or martial arts.

Also, when it’s too cold to walk outside, take your family to the nearest mall or museum for a brisk walk. Using stairs instead of escalators is a great way to burn extra calories.

You don’t even have to leave the house to exercise, Thorton says. Dancing is a great form of exercise, and it’s fun, too. Encourage your child to pick the music, turn up the volume and have a family dance party.

“It’s important to find a middle ground,” she says. If it is impossible to pry your kids away from the television on a cold day, encourage them to do jumping jacks, push ups or sits ups during commercial breaks.