How to develop and maintain healthy habits

Everyone wants to eat well, exercise, and get enough sleep and relaxation. However, we often deviate from this PATH, choosing to stay in front of the screen for another hour to finish a task, to eat something that is prepared quickly or to skip lunch or dinner altogether. Unhealthy activities such as eating fast food and staying up late can cause a number of problems. Children learn the habits that happen to them in the family. Children who don't eat and sleep well can feel tired during the day and unmotivated. 

It's time to (re)establish healthy habits for ourselves and our families:

Balanced nutrition:

A well-balanced diet is essential for growing bodies and developing minds. Encourage children to eat a variety of fruits, vegetables, whole grains, lean proteins and dairy products. Limit their consumption of sugary snacks and drinks by promoting healthier alternatives such as fresh fruit, nuts and water.

Regular physical activity:

Active playtime should be an integral part of a child's routine. Get them involved in age-appropriate activities such as sports, cycling, swimming or just playing outside. Physical activity not only strengthens muscles and bones, but also improves cardiovascular health and enhances cognitive abilities.

Sufficient sleep:

Adequate sleep is crucial for a child's growth and development. Establish a consistent bedtime routine and make sure they get the recommended number of hours of sleep for their age. Getting enough rest helps regulate mood, improves concentration and boosts the immune system.

Hygiene practices:

Teaching proper hygiene habits ensures good health and hygiene for children. Encourage regular hand washing, oral care and bathing routines. Explain to them the importance of personal hygiene in preventing the spread of disease and maintaining a clean environment.

Emotional well-being:

Promote emotional intelligence by creating a supportive environment for children to openly express their feelings and thoughts. Encourage positive communication, active listening and empathy.

Set realistic expectations 

Another reason people struggle to maintain healthy habits is because they try to do too much, too fast. Instead of settling into an exercise routine, for example, they start an intense workout from day one. It's hard to find the motivation to keep going when you're tired and sore. 

If you want to improve your family's fitness, choose activities that fit everyone's lifestyle and schedule. Decide how much time you want to devote to each activity and then start small. For example, if you want to take a thirty-minute walk together a few times a week, start with a ten-minute walk.

The good news is that the more you stick to healthy habits, the easier it becomes. Children need good, healthy routines and examples to follow, and a family that follows healthy habits stays healthy. 

*Article written by Veronica Dunga, KEN Academy trainer.