Top Tips for Creating a Healthy Lifestyle for Kids

Building healthy habits in childhood sets the foundation for a lifetime of wellness. As a pediatrician and obesity medicine physician, I see firsthand how small, consistent changes can make a big difference in children’s physical and emotional health. The good news is that creating a healthy lifestyle does not have to be complicated. Here are practical tips to help your family thrive!

Make Movement Fun and Frequent

Kids need at least 60 minutes of physical activity each day, but it does not have to be structured exercise. Encourage active play that feels like fun! Here are a few ideas of how you can incorporate active play into your child's day: 

• Dance parties in the living room
• Family walks after dinner
• Playing tag, hide and seek, or backyard games
• Biking to the park or around the neighborhood

The key is finding activities your child enjoys so movement becomes something they look forward to, rather than something that feels like a chore.

Focus on What to Add, Not Just Remove

Instead of focusing on foods to avoid, emphasize adding nutritious options to meals:

• Colorful fruits and vegetables, aiming for variety throughout the week
• Whole grains such as brown rice, whole wheat bread and oatmeal
• Lean proteins including chicken, fish, beans and eggs
• Healthy fats like nuts, seeds and avocado

Make meals a family affair by involving kids in meal planning, grocery shopping, and cooking. Children who help prepare food are more likely to try new things.

Prioritize Sleep

Sleep is essential for growth, learning and mood regulation. Establish consistent bedtime routines:

• Set age appropriate bedtimes, as most school age children need adequate sleep each night (9-12 hours)
• Create a calm wind down routine 30 to 60 minutes before bed
• Keep screens out of bedrooms
• Make the bedroom cool, dark and quiet

Manage Screen Time Mindfully

Screen time is not all bad, but it does need boundaries:

• Limit recreational screen time to one to two hours per day
• Establish screen free zones such as the dinner table and bedrooms
• Encourage active screen time when possible, such as movement based games or educational content
• Model healthy screen habits yourself

Stay Hydrated

Water should be the go to drink throughout the day. Keep a reusable water bottle handy and limit sugary drinks like soda and juice. Milk is great for growing bones, but water is ideal for hydration during play and meals.

Make It a Family Effort

Children learn by watching. When the whole family participates in healthy habits, such as eating meals together, staying active and getting enough sleep, kids see these behaviors as normal and important.

Be Patient and Consistent

Healthy lifestyles develop over time. Focus on progress, not perfection. Celebrate small wins and remember that every healthy choice matters, even if it is just one day at a time.

Creating a healthy lifestyle for your child is one of the greatest gifts you can give. By making small, sustainable changes together, you are setting your family up for a lifetime of wellness.

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Dr. V. Sushma Chamarthi, MD, FAAP, DABOM

Primary Care Pediatrician, Dakota Pediatrics

Dr. Chamarthi is a dual board certified pediatrician and obesity medicine physician at Valley Children’s Healthcare. She is passionate about helping families build healthy habits that last a lifetime.