Get a head start on healthy habits for your kids in 2022 with these 10+ tips!

Get a head start on healthy habits for your kids in 2022 with these 10+ tips!

What are the top ten health tips for kids in 2022? We’ve compiled our list of the most helpful tips that you can start using today to get your children off to a healthy start for their life. Children who learn healthy habits at an early age tend to stick with them throughout their life, which means making smart choices about diet and exercise can benefit your child throughout his or her entire life! Best of all, these tips are easy to implement into your family’s routine—no drastic changes necessary! So what do you say? Let’s take the plunge on some positive health habits right now!


Proper sleep hygiene

Sleep is essential to health, as it helps us process information and recover from stressful situations. While adults need around 7 to 8 hours of sleep, children need more like 9 to 11 hours. However, fewer than 20% of teens actually get that much sleep. This is likely due to staying up late doing homework and watching TV.

Consume adequate amounts of quality water daily

Water is one of life’s simplest pleasures. Drink an adequate amount each day and you’ll feel refreshed, invigorated, and confident. If there’s no other lesson you take away from your reading today, remember to stay hydrated at all times—especially when exercising or working hard outdoors.

Exercise for at least 60 minutes per day

Exercise is crucial to maintaining good health as we age. It also ensures that people of all ages can function at their best every day. The Center for Disease Control and Prevention states that adults should get at least 60 minutes of moderate-intensity aerobic activity three times per week, or 20 minutes of vigorous-intensity aerobic activity three times per week, as well as strength training activities two days per week. If you’re not sure where to begin, it’s never too late to start something new.

Maintain regular doctor appointments

The most important thing to remember when you bring your child in to see their doctor is that it is not an interrogation. It’s a visit designed to make sure your child stays as healthy as possible, and by bringing them in regularly you can play an active role in that process. If you have questions or concerns, speak up. Don’t be afraid to ask things like: How much water should my toddler drink each day? What kind of activities are best suited for my 8-year-old son?

Cut out soda from diets

Sugary drinks and sodas are one of many culprits that can contribute to weight gain, but cutting them out is an important part of helping children develop healthy lifestyles. According to recent research, cutting soda intake can help reduce energy consumption by 573 calories per day, which over time will lead to less weight gain. (Reference: Diet Soda Intake Is Associated with Long-term Increases in Waist Circumference in Middle-aged Women. American Journal of Clinical Nutrition, 2010.)

Eat plenty of fruits and vegetables

According to Healthline, eating more fruits and vegetables—especially leafy greens like spinach and kale—can help lower blood pressure, which reduces stress on arteries. And according to an analysis published in Environmental Science & Technology, people who ate more produce had significantly lower levels of compounds linked to heart disease. One way to sneak extra veggies into their diets: puree cooked ones into soup or freeze them as popsicles (great for hot summer days).

Don’t forget about breakfast

Start every day off right with breakfast—for adults and children alike. People who regularly eat breakfast tend to eat less and weigh less than those who skip it altogether, according to research published in Nutrition Journal in 2004. A good rule of thumb is to have something substantial within an hour of waking up, such as a bowl of whole-grain cereal or oatmeal; some fruit; and milk or yogurt.

Limit screen time (TV, computers, tablets etc.) to no more than an hour a day

Too much time spent in front of screens can lead to health problems, including weight gain and poor sleep. For toddlers, preschoolers and grade-school children, experts recommend no more than one hour of recreational screen time per day (the American Academy of Pediatrics). Consider setting a timer to remind you that it’s time to turn off devices or do an activity outside.

Drink fewer sugary drinks (juices, sports drinks, energy drinks etc.)

Sugary drinks are one of America’s most significant health problems, and there is a direct link between sugary drinks and childhood obesity. Sugary drinks contain excess calories (particularly fructose) that interfere with metabolism, particularly if consumed in place of healthier beverages. Replace sugary drinks with healthy beverages (water, low-fat milk or 100% fruit juice).

Take care when crossing the street.

While we may associate childhood car accidents with reckless teenagers, safety experts and government data suggest children are more at risk of injury when crossing streets and walking to school than adolescents behind wheel. Pedestrian-related injuries were responsible for two-thirds of child traffic fatalities in 2015, according to Safe Kids Worldwide. The U.S. National Highway Traffic Safety Administration reports that 55 percent of pedestrian deaths involving young pedestrians happen between 3 p.m. and 7 p.m.

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