Tips For Building Lifelong Healthy Family Habits

A healthy, active lifestyle can help you maintain weight and prevent health issues. But if you have a family, it's equally important to keep them healthy and happy, too. Sure, that can be easier said than done at times. You are busy and so are they. The key is understanding that your everyday behavior plays a big part in shaping their behavior, too. And, with your help, they can learn to develop healthy lifestyle habits that will last throughout their lives.

Healthy eating and physical activity are particularly essential for children of any age. In addition to strengthening bones, muscles and self-esteem, some physical activity can even help improve their thinking and mental functions.

Getting active and eating right may also prevent excess weight and childhood obesity, a growing concern in this country. Today, nearly 1 in 3 children in the U.S. is overweight or obese…and overweight toddlers are more likely to become overweight middle schoolers, high schoolers and then adults. That’s why it’s important to take action early.

Make Healthy Eating A Family Affair

We all know that it’s good to eat healthy food, but it isn’t always easy to do. This holds particularly true with children, who aren’t likely to make healthy choices on their own. As their parent, it’s up to you to make it easier for them.

Creating an environment in the home where there’s limited access to unhealthy foods and lots of access to healthy foods is an essential first step. You won’t need to tell your children, ‘No more cookies,’ if you keep cookies and other sugary treats out of the house altogether.

Encourage Healthy Eating Habits For Kids...Early and Often

While it’s never too late to start making healthy changes in your family, research suggests that the earlier your kids learn healthy behaviors, the better. Preschool and infant age is an ideal time to start exposing your children to a variety of healthy foods, such as fruits and vegetables, so they develop a liking for them. 

Getting young ones to accept fruits and vegetables can be a challenge, but they should be offered at every meal. Don't force your kids to eat fruit and veggies, but have them available. The more times you offer a food, the more likely a child will be to warm up to it. Kids typically have to taste a new food 9 to 15 times to begin to like it.

Children under the age of 3 tend to stop eating on their own when they’re full. After age 3, the more you put on their plate, the more they’ll eat. So make sure to give your kids child-size portions and take opportunities to teach young children about hunger and feelings of fullness. If your child asks for another helping, instead of saying, ‘No, you’ve had enough,’ try saying something like, ‘You must really be hungry tonight,’ to raise their awareness of their feelings. Or when they stop eating, say, ‘Oh, you must feel full now.’

Promoting Physical Activity For Healthy Families

Experts recommend that most kids get at least an hour of moderate to vigorous physical activity each day. The good news is summer is in full swing bringing with it unlimited opportunities for kids to engage in physical activity simply by ‘playing’.

Play isn’t just fun — it’s the foundation for healthy growth. Play strengthens bones, muscles, lungs and the heart, and can help reduce obesity, diabetes and high cholesterol. In addition to the positive physical benefits of play, play also is important for emotional and mental development. Play also is a great way for kids to release energy — something most parents already know. It's a great way for kids to work through their emotions. Getting that energy out also allows them to focus on other tasks and sleep better.

Tips For Encouraging All Types of Play

Play doesn’t have to be structured, complicated or require expensive equipment. Below are a few outdoor and indoor play ideas you can try with your kiddos. They love it when they see their parents participating – so if you are in a position to join the fun – please do so. Play is good for you too! In fact, outdoor activities have several benefits for adults. They help to reduce stress, boost mood, and improve mental well-being for both kids and adults.

Outdoor Play Ideas:

• Teach kids games from your childhood, like hopscotch, jump rope, Mother May I, or Simon Says
• Pretend the ground is lava and try to move across a playground without touching it
• Ride bikes
• Walk through the zoo or on a nature trail
• Walk or run around the block or down the street at a brisk pace

Indoor Play Ideas:

• Use pillows or cushions to create an obstacle course
• Have an indoor snowball fight with balled-up socks
• Secure colored paper to the floor and race from color to color
• Have a treasure hunt in your home by hiding small objects and giving your child directions to find them
• Check out indoor play areas that encourage play

Start Small For Big Lifestyle Changes

Small changes in your home environment, paired with some simple ground rules, can have a huge effect on helping your children achieve physical activity goals:

1. Limit TV and computer time to no more than 1 or 2 hours per day.
2. Don’t put a TV in your child’s bedroom.
3. Avoid snacks and meals in front of the TV.
4. Make sports equipment like balls and jump ropes more accessible by putting them next to the door.

Make screen time a privilege that is allowed only after chores and homework are completed. And even during periods when your children are permitted to watch TV, a little creativity never hurts. During commercial breaks or between Netflix episodes, have a friendly competition to see who can do the most pushups, hold a plank the longest, or do the most jumping jacks. 

Other Helpful Tips For Family Wellness

Some additional ways to create healthy habits and smart choices for your family early on, include:

1. Get Quality Sleep – Sleep is a vital element of success. Aim for an early bedtime and a consistent routine of winding down — with no screen time.

2. Check with Caregivers or Schools – Make sure they offer healthy foods, active playtime and limited TV or video games.

3. Change a Little at a Time – If you drink whole milk, switch to 2% milk for a while, then try even lower fat milks. If you drive everywhere, try walking with your child to a nearby friend’s house, then later try walking a little farther.

4. Find Joy – Find something to laugh about with your family every day. Laughter reduces stress and anxiety.

5. Show Gratitude – Create a gratitude jar and encourage every family member to put a note in the jar each day with something they are grateful for. While you are all at the dinner table, take time to read them.

6. Be Proactive with Healthcare – Stay on top of well-child visits as these appointments track your child's growth, behavior, sleep, eating and social development. Schedule annual wellness exams for all older family members as well. Learn more about wellness exams here.

Creating A Healthy Family Life Through Consistent Habits

When it comes to healthy family lifestyle habits, what you say and do around your family can have a lasting effect. Work together as a family to make it easy and fun. If you find yourself struggling to get your family on board, remember that modeling healthy behaviors is a good place to start. You may not be able to make your family change, but you can start on your own wellness journey. Once they see the changes you are making, chances are they will want to jump on board too.

TrustCare: Healthy Families Start Here

Healthy families start at TrustCare and TrustCare Kids. Our comprehensive healthcare for families and children of all ages, from primary to urgent to pediatric care, emphasizes treatment of acute injuries and illnesses as well as preventative care and wellness to ensure your family’s good health today and for the long haul. Let our skilled physicians and healthcare providers be your family’s healthy lifestyle partner and guide you on techniques to help you and your kids succeed. Schedule an appointment today.