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Healthy habits for children

Healthy habits for children

Nutricionist Luisa Castillo

15/03/2023 Last modified: 03/11/2023

Discover healthy habits for children as listed by our expert nutritionist, Luisa Castillo! A healthy life means being free of diseases and having a high level of well-being. Therefore, this involves physical and mental work, which are often closely connected. This is nothing new, as the recipe dates back to the Roman Empire with the famous quote “mens sana in corpore sano”.

To achieve this ideal of life, it is important to start creating healthy habits from childhood and to keep them with us over time. This is the easiest way to do it, because it will take much more effort to change the routines that you have internalised as an adult, and it will be harder to make way for a new ritual, even if it is more satisfying.

In this Welthy Magazine article, we are going to go deeper into healthy habits for children. These will provide us with a higher quality of life to all effects and, especially, in those that should be instilled in children so that they have the best basis to grow up strong and happy.


What are 10 healthy lifestyle habits that kids can take up?

What are 10 healthy lifestyle habits that kids can take up?

Healthy lifestyle habits are those habits that we implement in our routines and that are good for our body and mind. Adopting them in our day-to-day life has proven to have preventive effects against the development of diseases such as diabetes or obesity and to have better results in terms of mental health and wellbeing.

Today’s society lives at an excessively fast pace, with high rates of stress and not much dedication to oneself. This is the most likely scenario when it comes to aquiring unhealthy habits, but it is something that can be transformed with a little effort.

Here are 10 healthy habits for kids that can greatly improve their level of satisfaction and the quality of their own bodies.

Sleeping Hours

Sleeping between 6 and 8 hours is recommended by specialists and is one of the clearest habits, but one that we least integrate into our daily routine. Rest is crucial to keep our body in shape, to unload our brain, and even to be in a better mood. However, it is one of the first habits we give up because of overwork, worries that prevent us from falling asleep, or incompatible schedules.

Focusing on proper rest has the following benefits:

  • Protects the heart and prevents cardiovascular diseases.
  • Helps to eliminate toxins and regenerate our body during the night.
  • Promotes weight loss and prevents obesity.
  • Improves the immune system.
  • Increases creativity, concentration, and cognitive abilities in general.
  • Improves memory.
  • Reduces the likelihood of depression.

Good nutrition

Diet is the basis for a functional body with all the necessary nutrients. It also affects our mood and image, so eating well has great direct implications for our lives.

The most important thing is to have a variety of foods every day and to increase the amount of fruit, vegetables, or pulses in our diet. This will bring the balance we need to be strong, focused, have the energy to face the day, and look radiant.

Physical activity

One of the greatest ills of today’s society is the high rate of sedentary lifestyles, and this applies not only to adults but also to children, who are often deprived of the physical activity necessary for good physical and mental health. To combat this problem, it is enough to dedicate 20 minutes a day to walking and, if possible, to do some sport on a regular basis.

To get a clearer picture, here are the benefits of an active lifestyle:

  • It releases stress and helps you rest better.
  • Improves mood and self-image.
  • Prevents obesity.
  • Strengthens muscles and bones.
  • Increases average lifespan.
  • Improves cholesterol levels.
  • Reduces the risk of cardiovascular problems.
  • Boosts self-confidence.

Emotional balance

The mind is often responsible for us abandoning the healthy habits we mentioned earlier: high levels of stress that prevent us from sleeping well, and mental fatigue that takes away our desire to do sport… Therefore, taking care of our emotional balance and learning to manage daily problems will be a source of health from all points of view.

To do this, kids can learn to practice relaxation techniques that will help them clear their minds, such as meditation. Taking care of our emotions will also be crucial, which can be done by setting small daily goals to motivate them or by developing good social relationships.


Good personal hygiene is another healthy habit for children. This is important to avoid infections, illnesses, and all kinds of pathologies. To this end, it is essential they take care of their teeth, skin, and hair cleanliness and to shower regularly. In addition, the hygiene of spaces, such as the home, will improve our emotional state and also prevent the appearance of unwanted bacteria.

Social activity

Human beings are made to live in society and interacting with other people is very positive for our mind and for our body! It takes away stress, helps us to disconnect, raises our defences, and improves our well-being index. To this end, it is interesting to be open to new experiences and to forge new bonds at all ages.

Body weight

Maintaining a healthy weight will make us feel better, encourage physical activity, and prevent diseases such as diabetes and heart disease. However, by incorporating the first habits on the list – getting enough sleep, a balanced diet, and daily physical activity – this point is pretty much made.


Drinking enough water throughout the day is necessary for the body and its well-being. With this simple practice, we can maintain hydration, eliminate toxins, and improve the function of all organs. Certain children may find it difficult to drink enough water. You can help them by using some tricks such as drinking herbal teas (non-caffeinated) and eating lots of fruit.

These are the main benefits of drinking plenty of water:

  • Reduces the indecency of headaches and migraines.
  • Reduces the feeling of fatigue.
  • Promotes good digestion.
  • Helps regulate body temperature.
  • Improves the body’s defenses.
  • Reduces the risk of different types of cancer.
  • Prevents fluid retention.

Mental exercise

Exercising the mind is almost as important as exercising the rest of the body, as the brain is one of the essential muscles to positively overcome the effects of the passage of time. To do this, it is important to boost the child’s creativity by dabbling in art or playing video games – it doesn’t seem like very hard work! It is also interesting to help them develop their memory as much as possible and to train their cognitive skills.

What are healthy habits for children?

What are healthy habits for children?

Children should also adopt the healthy habits mentioned above. However, age brings with it a different lifestyle, and some of the routines need to be adapted:

  • Good nutrition. Good nutrition and hydration is important for everyone. In the case of children, it is advisable to adapt the diet to their age and particular needs. Generally, at this stage of life, more energy is expended, so it is advisable to eat with ingredients that provide all the necessary energy and are healthy.
  • Fewer hours of television. Getting children used to watching less television is an excellent preventive method so that, in time, they do not fall into a sedentary lifestyle. Encouraging other activities that exercise the brain, such as reading or arts and crafts, will be a plus.
  • Analogue games. Video games on all kinds of devices are everyone’s bread and butter. Encouraging the use of analogue games that have a greater dose of ingenuity, problem-solving skills or that encourage social relations will be much healthier.
  • Contact with nature. Contact with nature will be very positive for children’s health, well-being, and organism. Doing outdoor activities reduces stress and instils positive values of respect for the environment.
  • Relationships with other children. At this age, it is also important to develop social skills. While for adults any social contact is good, in childhood it is especially important to spend time with people of the same age and to learn values such as companionship and tolerance.
  • Organisation. Children should be encouraged to take responsibility for tidiness and cleanliness as they get older. This can encourage them to become organised adults and to maintain good daily hygiene for all intents and purposes when they are older.

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