Children adore their freedom. When they have the ability to make a decision, they feel powerful. As a result, provide plenty of opportunities for children to learn how to make good lifestyle choices. You, too, can contribute. This is due to the fact that youngsters seek their parents and mentors for guidance. And it’s critical to assist them to achieve success in many facets of their health.

Make Exercising Fun for Your Children (and for You)

Children are natural movers and shakers. They run, jump, climb, and play all day, so regular exercise is a logical next step for them to do.

Exercise that appears to play is an excellent technique to encourage children to be physically active. Kids can get exercise without having to go to the gym. Instead, they can go to the park or playground.

Flexibility, strength, and endurance should all be included in kid-friendly activities.

Tag and foot races are excellent ways to teach children about agility and speed.

Sports such as soccer, basketball, and jogging help young children focus on endurance. Yoga and tumbling both improve flexibility.

On the monkey bars or jungle gym, children may test their strength. Other enjoyable strength-building exercises include jumping rope, riding a teeter-totter, and pushing pals on the swing set.

However, don’t let their desire to play prevent them from exercising safely. Children, like adults, can be injured while playing. As a result, it is critical to teach toddlers how to preserve their little muscles and joints from harm.

Encourage your children to stretch and warm up before playing. This may be a walk to the park or a quick yoga routine. Also, have enough water available to avoid dehydration. Check-in with children regularly so that they do not overlook any indications of damage.

Allowing your children to watch you exercise is one of the finest things you can do. Show children how vital physical activity is for their health. Making exercises a family event can also help children establish an interest in health and fitness that will remain. It also makes it easy to provide children with the encouragement they require to attempt new methods of moving. So, get out there and have some fun exercising as a family.


Support Healthy Sleep Habits With Bedtime Routines


Routines help children flourish, which comes in handy when it’s time to sleep. This is because a consistent bedtime routine may be a game changer for getting your children the sleep they require.

According to research, getting enough sleep offers various advantages for children and teenagers. Attention, memory, and conduct are frequently mentioned. However, studies have shown that when children receive enough sleep, many areas of their mental and physical health improve.


But how much sleep is sufficient? The quantities recommended varying by age group. Here’s how it works:

Age (years)

Sleep time (hours/day)










These suggestions might assist you in determining how well your child is sleeping. Try to establish a nightly routine to assist them in meeting their daily sleep requirements.

Make the hour before bedtime nurturing and quiet for young children. Bathing, dimming the lights and reading a tale or two assist youngsters move from playing to bedtime. Remember that consistency is essential for good nighttime rituals.

Regular bedtimes benefit older children and teens as well.  Going to bed at the same time every night helps your adolescents get adequate sleep. Teens should also switch off electronic devices 30 minutes to an hour before going to bed. Blue light from phones, tablets, and TV screens makes it difficult for the brain to relax before going to bed.

If dental care isn’t already a part of your nightly ritual, start now. Maintaining your dental health is crucial to your overall wellness. It’s also easier to remember to apply it shortly before bed and right after your children get up.

If you want your children to follow a consistent nighttime routine, you should as well. If your children witness you keeping to a regular bedtime, they are more inclined to do the same. Leading by example in this scenario also helps you obtain the sleep you need to deal with your well-rested, lively children.


Article by

Rose Milani,

Parent Coach and Registered Mental Health Counsellor

Based in Melbourne, Australia


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