Physical health means that the body functions normally. It represents a dimension of overall well-being that involves how the body grows, feels and moves, how you care for it and what you put into it.

Stress affects the quality of sleep, and lack of sleep can increase stress levels, causing us to become tense, irritable and anxious. Lack of sleep can also affect health. When there is a lack of deep sleep, the immune system will be suppressed and problems may occur. Normal sleep times vary. Most adults require 7-8 hours of sleep, consisting of 4-5 90-minute sleep cycles. These cycles are important because our bodies rejuvenate during the deep sleep phase of the cycle.
 Sleep is one of the best tools for restoring fitness and body function, and too often its role in enhancing health and performance is underestimated. In fact getting enough sleep can help prevent excessive weight gain, heart disease, and an increase in disease. The mental and physical stress we encounter every day requires rest and sleep so that the body can repair itself and prepare for the new day.

Humans are a deeply social species, and humans have developed deep connections throughout their biology and evolutionary history. It begins at birth in our relationship with our caregivers and affects us throughout our lives. When we are cared for as children, we are more likely to have healthy, secure attachments as we age. What's more, the pleasure of social life is registered in our brains in much the same way as physical pleasure, and our social connection skills are reflected in some of the most basic ways of human communication, through the subtle use of our Voices, facial expressions and feeling of touch. Scientists believe we are intrinsically connected to other humans because natural selection favored humans being more inclined to care for their offspring and organize into groups

"What's the right weight for my child?" is one of the most common questions parents have. It seems like a simple one, but it's not always easy to answer.

Body mass index (BMI) is a formula that doctors use to estimate how much body fat someone has. The BMI formula uses height and weight measurements to calculate a BMI number. Though the formula is the same for adults and children, figuring out what the BMI number means is a little more complicated for kids.

For kids, BMI is plotted on a growth chart because what is normal changes with age. Different BMI charts are used for boys and girls because growth rate and the amount of body fat differs between boys and girls. Each BMI chart is divided into percentiles that compare measurements with children the same age and gender.

The categories that describe a person's weight are :
Underweight: BMI below the 5th percentile age, gender, and height.
Healthy weight: BMI is equal to or greater than the 5th percentile and less than the 85th percentile for age, gender, and height.
Overweight: BMI at or above the 85th percentile but less than the 95th percentile for age, gender, and  Obese: BMI at or above the 95th percentile for age, gender, and height. 

Before you calculate your child's BMI, you'll need an accurate height and weight measurement. Bathroom scales and tape measures aren't always precise. So the best way to get accurate measurements is by having kids weighed and measured at a doctor's office or at school. 

You can calculate BMI on your own, but talk to your doctor about what it means. Doctors use more than a BMI to assess a child's current weight. They also consider the stage of puberty and the child's past BMI results to track growth. Spotting trends early can be helpful before a child's weight loss or weight gain become a problem. 

Overweight kids and teens can develop weight-related health problems, such as type 2 diabetes, high cholesterol, and high blood pressure and are more likely to be overweight as adults. And adults who are overweight have a greater chance of serious health problems, such as heart disease. 

Although BMI can be a good indicator of body fat, it doesn't always tell the full story. Someone with a large frame or a lot of muscle (like a bodybuilder or athlete) can have a high BMI but not too much fat. Likewise, a small person with a small frame may have a normal BMI but could still have too much body fat. These are other good reasons to talk about your child's BMI with your doctor. 

If you think your child has gained too much weight or is too thin, talk to their doctor. The doctor has measured your child's height and weight over time and knows whether growth is going as it should. 

If the doctor is concerned about your child's height, weight, or BMI, they may ask questions about your child's health, physical activity, and eating habits, and your family's medical history. The doctor can put all this information together to tell if there's a weight or growth problem. 

 If your child has a high BMI, the doctor may give you diet and exercise recommendations. Focus on healthy behaviors, like eating more fruit and vegetables and being active every day. Doctors also can prescribe medicine or surgery for some kids. 

What if your child is underweight? Most kids who weigh less than others their age are just fine. They may be going through puberty later than their peers. Most underweight teens catch up in weight as they finish puberty during their later teen years, and there's rarely a need to try to gain weight. But talk with the doctor if your child:
is losing weight
is tired or ill a lot
has a lasting cough, fever, diarrhea, or other symptoms
has signs of an eating disorder

Here are 5 rules to live by, if you're a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream. 

1. Eat a Variety of Foods

You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you're more likely to get the nutrients your body needs. Taste new foods and old ones you haven't tried for a while. Some foods, such as green veggies, may taste better the older you get. Try for at least 5 servings of fruits and vegetables a day — 2 fruits and 3 vegetables. Here's one combination that might work for you:
at breakfast: ½ cup (about 4 large) strawberries on your cereal
with lunch: 6 baby carrots
for a snack: an apple
with dinner: ½ cup broccoli and 1 cup of salad

2. Drink Water & Milk

When you're really thirsty, water is the best thirst-quencher. And there's a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral. How much do kids need? If you are 4 to 8 years old, drink 2½ cups of milk a day. If you're 9 or older, aim for 3 cups of milk per day. You can mix it up by having milk, fortified soy milk, and some other calcium-rich dairy foods. Here's one combination: 2 cups (about half a liter) milk or soy milk 1 slice cheddar cheese ½ cup (small container) of yogurt

3. Listen to Your Body

What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and can lead to unhealthy weight gain.

4. Limit Screen Time

What's screen time? It's the amount of time you spend watching TV or videos, playing video games (console systems or handheld games), and using a smartphone, tablet, or computer. The more time you spend on these sitting-down activities, the less time you have for active stuff, like basketball, bike riding, and swimming. And you may not get enough sleep if you spend too much time with a screen before bed. Try to spend no more than 2 hours a day on screen time, not counting using the computer for school and educational activities.

5. Be Active

One job you have as a kid — and it's a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite sports and other activities. Find ways to be active every day, like playing outside. You might even write down a list of fun stuff to do, so you can use it when your mom or dad says it's time to stop watching TV or playing computer games! Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you're a fit kid, why shouldn't you have a fit mom and a fit dad