A healthy lifestyle shouldn't start when you decide to join a gym as an adult or participate in sports in high school - healthy habits should begin at a young age. Children who develop and maintain healthy habits live a healthier adult life with less risk of health issues like cancer, heart disease, diabetes, and mental health.
Parents, family, caregivers, teachers, and coaches play an influential role on adolescent health behavior. From self-esteem to having healthy food available, children and teens who feel supported by adults are more likely to adapt a healthy lifestyle and continue it throughout their adulthood.
So, what are healthy habits that we can teach children? How exactly do these habits and activities affect a child? Let's talk about it →
Adopting healthier habits may seem daunting at first, but it's actually more manageable than it looks. For good mental and physical health, children and teens need to get the appropriate amount of sleep, limit screen time, eat a balanced diet, limit sugar intake, and stay both mentally and physically active.
Whether you decide to buy healthier foods at the grocery store, set an bedtime that allows them to receive the amount of sleep they need, or play active games/sports with them a few times a week, you are doing something positive to improve your child's health. These small, yet impactful changes can lay the foundation for lifelong wellness. By making these choices, you are also setting a valuable example for them to follow.
While it's helpful to implement these changes, it's equally important to teach how to maintain healthy habits. When young adults are left to make independent decisions, they often resort to unhealthy habits and substances. If you teach them a healthy way of living at a young age, they are more likely to make more healthy decisions as an adult. Allow your child to help prepare meals, encourage them to learn something new, or take them grocery shopping with you.
Good nutrition is the key to healthy brain development. Children and teens who exercise regularly and eat well are more likely to:
Sufficient sleep helps with mood regulation and cognitive function. Children who do not sleep enough may find it hard to stay focused during school or experience mood swings and increased anxiety. Sleep is especially important and should be a priority for children, as it is the time for the brain to rest and prepare itself for another day. Take the time to figure out how many hours of sleep your child needs each night with this helpful chart.
Regular exercise and activity can lead to significant improvements in mental well-being, including a child's mood and concentration. Physical activity stimulates the release of endorphins, which is a 'feel-good' chemical that boosts your mood and relieves stress. Participating in sports and playing on a playground are great examples of healthy exercise that not only improve a child's overall health, but help them develop social skills.
While healthy habits can have many benefits to mental health, forcing overwhelming changes and extreme diet or exercise can do more harm than good. Take small steps and find out what your child or teen enjoys, rather than push dramatic changes on them.
Good nutrition and a healthy, balanced diet has many benefits, such as:
Some of the best ways to prevent illnesses, especially in children and teens, is to support their immune system with good nutrition, appropriate sleep, and regular exercise. These habits also help prevent more long-term illnesses that are more common in adulthood, like heart disease, diabetes, high blood pressure, obesity, and some forms of cancer.
Encouraging children to stay physically active is essential in maintaining their health. Most children and teens need at least 60 minutes of physical activity every day. This guide will help you determine how much activity your child needs, including ways to incorporate exercise into your daily routine.