Top Tips for Building Healthy Habits in Children
There used to be a time when children spent their days riding bikes, climbing trees, playing in the mud, and having fun at their local playground. Now, it’s more common to see a child with a screen in one hand scrolling Instagram or filming a video for TikTok.
The truth is that children are more sedentary than ever. Their muscles are underdeveloped, and many are overweight.
With both parents often working long hours, there’s little time or energy to cook healthy, nutritious meals. Instead, children are presented with quick microwave dinners or a meal from a fast food joint.
Something needs to change. Read on to learn how to encourage healthy habits in children, that they can take into adulthood, ensuring a long, happy, and healthy life.
Use the quick links to jump ahead, or read the article in full.
- Why are healthy habits important for children?
- How to develop good habits in kids
- 7 ways to encourage healthy habits in children
- Need help building healthy habits?
Why are healthy habits important for children?
Healthy habits are vital for developing well-rounded and happy children. Teaching children healthy habits at a young age sets the foundation for a lifetime of well-being and good health.
For example, the benefits of exercise go beyond just building strong muscles. It can help reduce the risk of chronic diseases, stress, anxiety and depression. It can also impact your child’s academic performance and cognitive function.
Good sleep is key to a great day. A tired child is a grumpy child. This impacts their ability to make friends and respond well to challenging situations.
A well balanced diet, providing all the essential nutrients they need, is the foundation to healthy physical and mental development. Not only this, but providing your child with a healthy diet will support their immune system, assist in better concentration, help them regulate their moods and lower their risk of developing chronic diseases such as obesity, diabetes and heart disease later in life.
Engaging in team sports, group activities, or simply playing with peers encourages socialisation, cooperation, and the development of interpersonal skills.
Positive social interactions promote a good self-image and self-esteem, making it easier for children to navigate social challenges, gain confidence and develop a positive outlook on life.
It all comes down to forming healthy habits young, and you are critical to that. But how do you develop good habits in your children?
How to develop good habits in kids
It starts by showing, not telling. Every day, your children are watching you, and they’re absorbing and learning. They’re learning how to spend their free time, interact with people, what to eat, when to exercise, what chores to do… the list is endless.
1. Be a role model for your children.
Set the example you want them to follow; it makes it far easier to instil healthy habits. For example, if you want your child to choose the healthy option when shopping at the grocery store, it starts with you.
- How often do you exercise a week?
- What does your diet look like?
- What language do you use in front of your children?
- How often are you on technology?
Remember, your bad habits can quickly and easily become their own. And these habits can lead to lifelong problems, some of which are medically dangerous. No one would want that for their child, so it is important to set a good example for them to follow.
2. Don’t overcomplicate things.
Star charts are a great way to instil good habits from a young age. Let your child pick the five weekly chores they want to focus on. It could be making their beds, brushing their teeth, sharing their toys, washing their hands before eating, and saying please and thank you.
Let them add a star to each chore they perform daily and have a reward at the end of the week. The reward is something to look forward to and keeps them motivated. You’re teaching them how to set goals and put in place the measures to achieve them—vital skills for later in life. This also teaches them the personal characteristic of tenacity, that they can’t just quit when they feel like it.
3. Get them involved.
One of the easiest ways to develop a habit is to involve your kids in the doing process of it. For example, if they always see mom and dad washing the dishes, they’ll associate those roles with a parent. But you can get them involved, and get them to wash a few dishes here and there to showcase dish washing as a shared responsibility.
When at the shops, encourage your children to help you choose the meals you’ll have for the week. Then, ask them to help you unpack the groceries when you get home from shopping. By getting them to participate in the selection process, they’ll be more inclined to eat the food you prepare.
Get them to make their beds in the morning, set out the clothes they want to wear the night before and pack their school and sports bags. Here, you’re teaching them the power of ownership. It instils independence and other essential habits that will serve them later in life.
You shouldn’t have to reward them for doing these things. But making it a part of their daily duty will go a long way to easing your load and raising well-rounded, responsible children.
4. Explain ‘why.’
You’ll hear ‘why’ a lot from your little one. Don’t brush it off. They don’t understand why they’re doing this. And the age-old adage, “Because I said so” can only lead to rebellion.
You want them to question why. Doing so allows them to form their own opinions rather than blindly following along. Questioning why additionally increases their confidence to ask more questions, which increases their understanding about a particular topic and helps them respond when a question is returned.
So when your child asks why they need to exercise, explain that it helps them focus at school and sleep better at night. Muscle tone allows them to sit in class without fidgeting.
If they want to know why eating vegetables is important, explain that it gives them the strength to do the things they want to, like climbing trees, swinging on the monkey bars, and swimming in the pool. Also make them aware that the vitamins in fruit and vegetables help their bodies fight cold and flu’s keeping them from falling sick or helping them recover quicker.
5. Be consistent.
Children do best when parents set routines. When those routines go out of whack, kids and parents suffer alike. Staying up too late or watching too much TV can lead to overstimulation. This can result in trouble falling asleep and nasty nightmares.
Stick to the plan. Repetition, repetition, repetition. Remember that star chart I mentioned earlier? Use it to help them establish a routine. So when they wake in the morning, they know to get dressed, have breakfast, brush their teeth, go to school, come home, do homework, watch a little TV and get ready for bed.
When it becomes automatic, that’s a habit they have for life. Praise them regularly, and never stop encouraging them. They won’t always get things right. But that’s what Mom and Dad are there for. To show them it’s okay to slip up as long as they keep trying.
7 ways to encourage healthy habits in children
Step 1: Exercise more
So many people think exercise is going to the gym or out for a run. They’re not wrong. But climbing trees, running around in the garden, riding bikes, and doing cartwheels are also forms of exercise. If you want to encourage your children to be more active, make it fun.
Play games with them. Get in the pool and swim together. If you live by the beach, buy a boogie board and teach them to catch waves.
Suggest taking the dog for a walk every other day. Not only are they getting out, but it also teaches your child the importance of looking after a pet.
Step 2: Limit screen time
Your phone, television, iPad, video games, and digital watch are all screen time, and too much of it is bad for your child. It impacts language and physical development, increases anxiety, and over-stimulates their brain, which can make it really hard for them to fall asleep at night.
It’s so important that you limit their access to screen time. The best way to do that is to ensure their bedroom is screen-free. Remove temptation. Put your phone and iPad out of reach.
When you are around your children, be present. If they see you always scrolling Instagram, they’ll also want to.
| Average Age | Screen Time |
|---|---|
| Under two years of age | No screen time |
| 2-5 years of age | No more than one hour a day |
| 5-17 years of age | No more than two hours a day |
Step 3: Establish a consistent sleep routine
The two hours leading up to bedtime are crucial for your child’s sleep. Limiting screen time before bedtime is a must. Blue screens overstimulate the brain and can lead to unwanted meltdowns.
Instead, switch off the television at least 30 minutes prior to their bedtime. Run a bath so your little one can start to relax. And read a bedtime story. This can help children calm down and set them up for a good night’s sleep.
Children need between 10 and 12 hours of sleep for their overall mental, physical, social and emotional development. So try and get them bed earlier rather than later.
Step 4: Choose healthy meals
You are what you eat. There is no reason why children should be overweight. – this has become a problem driven by environmental factors.
Those breakfast cereals they love so much. The CocoPops, Rice Crispies, Oaties… they’re all full of refined sugar. While this may give your kid energy for a moment, it is the wrong kind. Once that sugar high wears off, they will often feel sluggish, tired, weepy and more prone to be moody.
Your children need a balanced and diverse diet of vegetables, grains, protein foods (such as fish, chicken, meat, dairy and legumes), and fruit. Choose foods such as boiled eggs, fruit, nuts, and oats for breakfast. A snack can be cucumber slices, carrot sticks, lean biltong or unsweetened yoghurt.
Choose wholegrain or brown bread over white bread and avoid high sugar, high fat spreads like jams and Nutella. Better options would be to use peanut butter and a drizzle of honey or cucumber and cheese. Give them wholegrain crackers over cookies.
And for dinner, make sure you’re adding vegetables to the mix. Peas, beans, broccoli, carrots, butternut, corn, sweet potato, peppers. If they don’t like the texture, blitz it in a blender. They will never know. But you will know they are getting all the nutrients they need to build strong bones, regulate hormones, and support healthy mental development.
Plan your meals in advance. This will keep you from stopping at the local fast food joint to get a burger and chips for dinner or a pizza.
With kids, there’s not a lot of time. So, find quick and easy meals that are still nutritious and delicious. Your weekly meal plan for dinner could look like this:
- Monday night – Spaghetti Bolognaise made with peas, carrots and tomato.
- Tuesday night – Oven-baked chicken breast with brown rice and steamed carrot hearts.
- Wednesday night – Fish cakes with mashed potato and a colourful side of vegetables your child likes.
- Thursday night – Pork sausage with roasted sweet potato wedges and steamed vegetables.
- Friday night – Vegetables and chicken/ meat stir fry with rice.
- Saturday night – Homemade burgers – use wholegrain buns, lean beef patties and plenty cut up vegetables (let your child build their own burger)
- Sunday night – Mexican style wraps – again, get your children involved, let them fill their own wrap with lettuce, corn, kidney beans, mince, chopped tomato and peppers.
Step 5: Watch their sugar intake
The check-out aisle in the local supermarket is one of the most deadly places for parents. Running this sugary gauntlet with kids in tow is a challenging task. Little hands are tempted but don’t give in.
Save chocolates, cookies, sweets and baked goods for the weekend or as a special treat. If it’s in your house, they’re going to want it. So only buy them on the weekend.
If your child has a tuckshop at school, don’t send them with pocket money every day. You unfortunately can’t always influence their purchases or the snacks offered. Instead, send them with enough to buy one delicious treat once a week.
This gives them something to look forward to and prevents over-indulging.
Step 6: Encourage water first, juice later
Children love sugary beverages, but they are packed with sugar and have become one of the drivers for childhood obesity as well as compromising a child’s gut and oral health.
Before buying OROS, fruit juice or juice concentrates, encourage your children to drink water first, to quench their thirst and keep hydrated. As far as possible, stay far away from all cool drink, unless it is a special occasion.
If they ask for tea, don’t add artificial sweeteners. Even a drop of honey is unnecessary. They will only be forming a bad habit they’ll need to break later in life. Stick to plain rooibos or add a little milk.
Step 7: Get your extended family on board
The habits you set at home need to be adhered to at the homes of your children’s grandparents, aunties and uncles.
“Grannies house grannies rules” shouldn’t apply. Family often likes to spoil children, but this should not be at the expense of their overall health and well-being.
You are entitled to ask your family to respect the boundaries you set for your children, especially if you visit them often.
Set ground rules that make sense. If you know they are going to grannies and are likely to be spoiled, make adjustments at home. For example, if you know they will receive sugary treats, don’t give them any at home. If you know they’ll be sitting extra time in front of the television, reduce their screen time at home.
And if you’re not happy about the goings on, sit your family down and have an honest and open conversation. Don’t play the blame game. Don’t let your emotions get the better of you. Cool heads are best to get great results.
Need help building healthy habits?
Start small and build from there. If your child is a fussy eater, add more of the good things they enjoy eating to their meal plan.
Pick one chore for them to do a month. Once they’ve nailed that habit, add another. You don’t have to reward, but when they do help out, say thank you. It goes a long way.
If you’re worried about your child’s physical health, book an appointment with a Paediatrician at Welwitschia Hospital.
We will assess your child and ask a series of questions to help you identify changes you can make now that can have a lasting impact on your child’s overall mental and physical development.
Remember, you can always form a new habit. Just because things aren’t great now doesn’t mean you can’t change the status quo. All the best and keep trying.
You might also find these articles useful:
If you enjoyed this post, why not take a look at our other Kid’s Health Guides:
