Create a Healthy Bedtime Routine
Getting sufficient sleep is essential for optimal brain function, which in turn supports learning. Research indicates that lack of sleep can lead to obesity, heart issues, strokes, and diabetes. Adequate sleep is vital for appropriate growth, social skills, and a robust immune system. The National Institutes of Health (NIH) suggests that school-aged children and teenagers should aim for 9 to 10 hours of sleep each night.
Negative sleep habits can impact both physical and emotional well-being. Establish a regular bedtime based on when your child needs to rise in the morning. Consistency in sleep times can facilitate falling asleep and instill healthy habits.
A bedtime routine that occurs around half an hour before sleep can also help your child wind down and prepare for restful sleep. Some ideas for this routine include reading, taking a warm bath, drawing, listening to calming music, or engaging in other relaxing activities.
Understand Food Labels
The Centers for Disease Control and Prevention (CDC) report that childhood obesity has more than tripled since 1970, leading to both immediate and long-term health consequences. It’s crucial for children to maintain a healthy weight.
Learning to read and interpret food labels can empower children to make better dietary choices. Labels provide information about calorie count, sugar and fat content, and the percentage of daily values for various nutrients, aiding in the creation of a balanced diet. Being knowledgeable about food can help avoid misconceptions about what constitutes healthy eating.
Find free printable worksheets to help your child learn about balanced diets here.
Engage in Physical Activity Together
The CDC recommends that children and teens engage in at least 60 minutes of physical activity each day, which should encompass aerobic, strengthening, and bone-strengthening exercises. Exercising together as a family can increase the likelihood of sustained participation. Consider activities like walking, running, hiking, dancing, biking, or following a workout video together. Developing a regular weekly exercise schedule can help embed these activities into family life.
Reduce Screen Time
Screen time includes watching TV, playing video games, or using electronic devices, often leading to a sedentary lifestyle with reduced social interaction. A study from UCLA found that excessive screen time can hinder children’s ability to read other people’s emotions. Research by Dr. Leonard Epstein indicated that limiting screen time resulted in reduced calorie intake among overweight children. These studies highlight the importance of minimizing screen time to enhance social engagement, promote healthier eating habits, and increase physical activity.
Promote Healthy Social Connections
Encouraging your child to build healthy relationships with both peers and adults is vital. Skills like problem-solving, navigating friendships, and understanding emotions are essential for positive mental health and contribute to effective learning in school.
Address Safety Concerns
The CDC notes that one of the leading causes of mortality in children is car accidents. A study indicated that over 600,000 children fail to use appropriate car seats or seat belts, risking serious injury or death in the event of an accident. Other causes of accidental deaths include drowning, fires, gun-related incidents, poisoning, and suffocation. To mitigate these risks, it is crucial to have open discussions about safety in potentially hazardous situations.
Additionally, children and teenagers may encounter circumstances involving drugs or issues of physical or sexual abuse. Discussing healthy and appropriate boundaries in relationships with your child is essential.
Be a Positive Role Model
Children often imitate their parents’ behaviors, both good and bad. Research from Duke University found that children are more inclined to eat healthily and exercise when they observe their parents doing the same. By modeling a healthy lifestyle, you greatly increase the chances of your child following suit.
ABOUT THE AUTHOR:
holds a Master of Counseling Psychology degree. She is married and is the mother of twins and a daughter. Her writing has been featured in The New York Times, Parents Magazine, AARP, Healthline, Your Teen Magazine, Good Life Family Magazine, and various other publications.
Editor’s Note: This content is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional guidance.
