With the arrival of cooler fall weather, families often find themselves managing busier schedules, spending less time being active outdoors and less time together. In addition, many children and teenagers experience social isolation during the winter months, which is often associated with poor mental health, unhealthy eating habits and a lack of physical activity.
No matter the season, parents can help their children develop habits that will help them prioritize their health all year long.
Here are tips I often recommend:
Tip #1: Get moving – even if it’s just for 20 minutes per day.
Short bursts of exercise can have a positive impact on physical and mental health, and activities that can be done as a family are a natural moment to connect with one another. Take the dog for a walk or walk around your neighborhood. If going outdoors isn’t possible, choose an exercise video or have a dance party! Try creating a weekly fitness challenge for the whole family, or let your kids take turns choosing an activity. Making movement fun increases the likelihood it becomes a lasting habit. You might even explore local indoor options like community centers, swimming pools, or trampoline parks during colder months. Also, consider scheduling “active breaks” during screen time to reduce sedentary habits.
Tip #2: Get kids involved in meal prep.
Children are more likely to eat meals they helped prepare, so having kids assist with planning the family menu for the week is a great way to engage them in the process of putting together balanced, nutritious meals and snacks. Have your picky eater help choose healthy foods they’d like to eat at the grocery store or online or choose recipes that they would like to make together. Teaching kids basic cooking skills also builds independence and confidence in the kitchen and encourages a lifelong interest in healthy eating. You can even create theme nights like “Taco Tuesday” or “Build-Your-Own Bowl” night to make mealtime exciting and customizable. Encourage children to try a “new food of the week” to expand their palate.
Tip #3: Connect with your child every day.
Eating dinner together – ideally phone-free – is a great way to connect, but it may not be possible for every family. Take 10 minutes per day to speak with your child about their day. In addition to helping your child feel supported, these conversations can help you know your child better so that you can recognize any concerning changes in their behavior that should be addressed. Even simple routines like reading together before bed or chatting on the way to school can reinforce your bond and provide daily reassurance. Make sure to validate their feelings and create a safe space where they feel heard and understood. Encouraging open dialogue early builds trust that can last through adolescence.
Tip #4: Model healthy behaviors.
As a parent, if you have unhealthy exercise or eating habits or poor body image, it is important to be mindful of how this might impact your child. Demonstrate that a healthy lifestyle is all about moderation and help them to understand that good health isn’t just about a number on the scale. Talk openly about the importance of feeling good, having energy, and taking care of both mind and body. Your attitudes and actions set the foundation for your child’s approach to their own wellbeing. Keep conversations positive and focus on health goals rather than appearance. Celebrate progress and effort rather than perfection!
Doctors are here to help. If your child is struggling with their weight, eating habits, or overall wellbeing, their pediatrician can be a great partner and resource in developing a customized plan for optimal health.
