Table of Contents

How to become fit and healthy for kids?

So how do you instill good habits in children that will see them through for life? So let’s dig into the major components that support a child’s overall health and fitness when working in tandem.

Physical Activity

Kids should get 60 minutes of physical activity each day, but that doesn’t mean they have to work out like adults. Instead, simply make movement a fun and natural part of your day. That might look like playing tag in the backyard or dance parties in the living room; even joining organized sports if they’re motivated to do so. The trick is to find something that feels like play, not work.

Think of physical activity as building blocks: begin with basic actions, such as running and jumping, and add on as kids develop their coordination and strength. Swimming, bike riding, and even playing on the playground are great because they improve many different aspects of physical growth, while also being very fun activities.

Nutrition

A balanced diet is essential for good health. Think of the body as a car, it requires the appropriate fuel to function correctly. To grow, learn and play effectively, children require a range of nutrients. This means including:

Fruit and vegetables in various hues (imagine eating a rainbow)

Grains that sustain you with lasting energy

Lean protein sources for developing strong muscle

Fats: It's brain time for development

Strong bones need dairy or alternatives

Water is very important — kids should be drinking water during the day, not just when they think they’re thirsty. A good rule of thumb: encourage water breaks while active playing and with meals.

Rest and Recovery

Sleep is when the body repairs itself and the brain processes what it learned during the day. Kids typically require 9-11 hours of sleep nightly. Having a consistent bedtime routine helps in developing good sleep behaviour.

Mental Well-being