Kid’s Wellness: Healthy Habits for Kids

It seems like everywhere you look, people are talking about habits and routines. There 
is a big emphasis on creating daily, healthy habits, as opposed to having strict 
guidelines with what you eat and how you exercise.

This is true in just about every circle, from people who talk about natural and holistic 
health, to those helping you with your productivity, and others who want to teach about 
eating right and improving your general health.

While it is mostly aimed at adults, don’t underestimate the power of healthy habits for 
your kids. These daily habits that they form as children are going to follow them through 
well into adulthood. You can raise healthy, well-adjusted kids who grow up 
understanding the importance of their routine and building a strong foundation for a 
long, healthy life. 

Here are some healthy habits that are amazing for kids’ wellness and health.


1. More Exercise, Less Screen Time

Did you know that only one in three children in the U.S. are getting physical activity 
every day? This is according to the U.S. Department of Health and Human Services, 
who found that children spend hours a day in front of the TV or computer, but rarely get 
any exercise at all. 

This is why one of the best things you can do for your kids when it comes to healthy 
habits is get them moving every day. This doesn’t mean putting them on a strict fitness 
routine, but just encouraging daily activities that will give them a reason to be more 
active. 

The longer they do this, the more it becomes a daily habit, where it is actually 
something they enjoy, not something they are forced to do.


Daily Activities for Kids

There are quite a few daily activities that can get your kids away from the screens, and 
onto their feet. And even better, they won’t feel like exercise! Here are some examples:

Walking the dog – Having your kids help walk the dogs not only gets them outside for 
at least a few minutes a day, but it helps to teach them responsibility at the same time.

Weekend trips – Over the weekend or summer breaks, don’t spend all day inside the 
house. Take them to a nearby park, beach, lake, go fishing, or go for a hike. There are a 
lot of fun things to do that require more physical activity.

After school activities – Are there organizations in your area offering sports or other 
physical activities after school? This can be a great option!


How to Make it Fun

If you want more exercise in your children’s routines, then there are other fun ways to 
get it done. If your kids feel like they are being forced to exercise, they won’t want to do 
it. Try these options instead:

Family dance parties – Have an hour with the family, and not sure what to do? Put on 
some music, get everyone to the living room, and dance around a bit! This is so much 
fun, really promote togetherness, and of course is great exercise.

Active games for family game night – Family game night will get your kids away from 
screens no matter what, but some of them are more active than others. Try to find 
games where your kids have to get up and act things out, like Pictionary. 

Family challenges – You can also turn exercise into challenges, where the winner 
each week or winner gets some sort of prize. For example, have everyone wear a 
fitness tracker, and whoever gets the most steps picks out where you go for family 
dinner on Friday night.


2. Reading Every Day

This is a great healthy habit for kids of all ages, but also helps to involve you in their 
healthy habits as well. As a parent or guardian, it is good for you to have family time 
with your kids, making reading an excellent daily habit for everyone involved. 

Think your kids are too young? Not according to the American Academy of Pediatrics. 
They recommend reading to your child as early as possible, including when they are 
infants. This helps to form connections in their brains, and can encourage proper 
language and social skills as they develop. 

Whether you have a toddler or a 10-year-old, try to make reading a regular activity.
Read every day, encourage and help them find books they enjoy








Tips for Finding Books for Your Kids

If you aren’t sure what books your kids will want to read (or have you read to them), 
here are some different ideas:

Ask for books for kids’ birthday gifts – Instead of toys and clothes, ask your friends 
and family to get their favorite kids’ books for your children’s gifts. That way, they are 
sentimental and give you new reading material.

Head to the library – Bring your kids to the library on the weekends or even after 
school. Libraries offer free books of course, but they also have cozy little reading nooks 
in the kids’ section.

Don’t miss book fairs! – Book fairs are so much fun for kids. When your kids’ school 
has them, allow them to participate and give them some money to pick out their own 
books. When they choose books themselves, it really increases their interest in reading.


3. Developing Healthy Eating Habits

Healthy eating habits can be a challenge for anyone in the beginning, but with your kids, 
just start small. The sooner you incorporate healthier eating habits into their daily life, 
the more accustomed they get to eating a rainbow of foods, including lots of fruits and 
vegetables, whole grains, dairy, and protein sources. 

Unless your child has a food allergy or other special circumstance, don’t worry too much 
about things like calories. Just focus more on balanced meals with as many vitamins 
and minerals as you can get, allowing them to pick some foods they enjoy, but also 
encouraging them to try new things. 

Some foods that are great for kids include:


Fruits and Veggies

It isn’t the easiest thing in the world to get kids to eat their veggies, but try letting them 
try new ones. Involve them in the meal planning and cooking process, and give them 
delicious dips and sauces to use with the veggies. Fruits tend to be liked by more kids, 
but try to choose fresh fruit over canned with its added sugars.


Protein

Everyone needs protein in their diet, kids included! Protein is important for building 
muscles and bones, and keeping them full between meals. Some good sources of 
healthy protein include lean poultry and fish, beans, eggs, nuts and seeds.


Grains and Fiber

Getting more fiber is possible through fruits, but don’t forget about those whole grains! 
Switch out white rice for brown rice, make their sandwiches with whole wheat bread, 
and try adding more grains to their dishes like quinoa and brown rice pasta.


Dairy

Unless your kids have an allergy to dairy or lactose, this is a great option! Dairy 
provides a little more protein in their diet, and includes important nutrients like vitamin D 
and calcium. 


4. Personal Hygiene and Oral Health

When you are a parent, you know that personal hygiene and oral health is of paramount 
importance for your children. There are several ways that you can encourage your 
children to live a healthier lifestyle that will prevent disease or cavities in the teeth. Use 
these tips to encourage a child to have better dental and health habits.  

 
Make Hand-washing Easier for Your Children 
 
You can make washing the hands easier for your children by having step stools near 
the sinks in your home's bathrooms. In addition, place the bar of soap toward the edge 
of the countertop where a child can reach it easily. Teach your child how to wash 
between the fingers and along the fingernails carefully to eliminate bacteria and viruses 
that can cause an illness.  

 
Buy Child-friendly Toothbrushes and Toothpaste 
 
Take your child to the store to buy a fun toothbrush that has a cartoon character or that 
makes a musical sound. While you are at the store, look for toothpaste that is 
appropriate for children. Toddlers should have toothpaste that doesn't contain fluoride, 
but when you have older children, fluoridated toothpaste is essential. However, most 
children don't like using toothpaste that has a hot mint or cinnamon flavor, so you 
should look for child-friendly flavors such as grape or cherry.  




 
Coping with Coughing, Sneezing and a Runny Nose 
 
The droplets from saliva and mucus contain thousands of pathogens, and these 
substances transmit diseases such as influenza, sinus infections and colds. As a 
parent, you should teach your child how to cope with a runny nose, sneezing and 
coughing to avoid contaminating other individuals with an illness. Make sure to keep a 
supply of facial tissues or clean handkerchiefs available to clean a child's nose. Show 
your child how to cough or sneeze into a tissue that is thrown away immediately.  

 
Daily Cleanliness and Avoid Sharing Contaminated Items  
 
Your child should avoid sharing certain items with others, including eating utensils, 
hairbrushes and bathroom linens. Sharing these items will transfer viruses, head lice 
and bacteria that can lead to a variety of health problems. It is important to keep a home 
clean by washing bathroom and bed linens frequently, and also, your children should 
bathe each day. Wash a younger child's hair with a gentle shampoo, and teach your 
older child how to perform this task in the shower. 


5. Healthy Habits as a Family

There is no reason the entire family can’t benefit from these healthy habits! In fact, your 
kids are much more willing to develop these habits when everyone gets involved. This 
can be a really good bonding experience, helping to bring you closer while you become 
a healthier, more well-adjusted and happy family. 

Here are some healthy habits you can do as a family:


Meal Planning and Cooking

This is not something you need to do alone! Yes, grocery shopping with the kids is 
probably not ideal, but you can definitely involve them in the meal planning and cooking. 
You will get a little help, plus kids are much more inclined to eat healthy food when they 
helped make it, or at least chose what veggies they wanted in their meals.


Outdoor Activities

You already got some great ideas for adding in more exercise as a family, but there are 
some other activities you can do as a family. For example, you can put up a basketball 
hoop on the garage door and start throwing hoops with the kids, or you can get a corn 
hole board for the backyard.

6. Positivity and Kindness

The last thing we want to talk about is the importance of kindness, positivity, and 
gratitude. This is going to help work on your kids’ emotional and mental health, as it isn’t 
all about physical health. 

Spreading positivity and kindness is important in your home, as your kids will follow this 
trend with their friends, neighbors, and classmates. 

Teach them the importance of being honest, but being kind to others. About helping out, 
sharing, and trying to find the positive in things. 

You will be surprised how much happier your kids can be with these very simple 
changes.




