Tips for Raising Healthy Kids

group of children running in a field

On April 20, YMCAs across America celebrate Healthy Kids Day, an annual kick-off to summer.

Promoting the health and well-being of children involves balancing proper nutrition, physical activity, good hygiene, and emotional support and more. In honor of Healthy Kids Day, we are sharing our tips for raising healthy kids.

Regular Physical Activity

  1. Encourage about 60 minutes of moderate to vigorous physical activity each day.
  2. Include a mix of activities such as walking, biking, swimming, and team sports.
  3. Limit screen time and encourage outdoor play.

Adequate Sleep

  1. Establish a consistent sleep routine with a set bedtime and wake-up time.
  2. Ensure that your child gets the recommended amount of sleep for their age. Generally, 9-12 hours of sleep is recommended for school-age children.
  3. Having trouble getting to sleep? Try short meditations before bed to clear the mind and calm the body.


Good Hygiene Habits

  1. Teach proper handwashing to prevent the spread of germs and illnesses.
  2. Encourage regular dental care, including brushing and flossing.
  3. Teach the importance of personal hygiene, including regular bathing, changing, and washing clothes.


Physical and Mental Health

  1. Schedule regular visits to the pediatrician for routine check-ups and screenings.
  2. Don't forget to check in regularly with your child's dentist.
  3. Mental health matters, too. There are many types of therapies for children and support groups to seek out.
  4. Learn how you can help prevent childhood abuse through our Five Days of Action campaign.


Balanced Nutrition

  1. Provide a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins and dairy products.
  2. Limit sugary snacks, sodas, and processed foods.
  3. Ensure that your child stays hydrated by encouraging water consumption throughout the day.
  4. Make the most of family mealtime, prepare and eat healthy meals together.


Join us on April 20 to celebrate healthy habits as we head into summer.