Simple daily habits to keep your child healthy

How to Keep Your Child Healthy with Simple Daily Habits

Paediatrics

Change is the only constant- this is the first thing that mostly comes to mind when children are being discussed. Days and nights may seem longer than the many years that go by, seemingly very quickly. While children do grow really fast, it is never too late to teach them simple daily habits that can help them for many decades to come in the future. These are what can keep them disease free and healthy in the long term. 

So, let us look at sensible healthy lifestyle habits for growing children below and understand when it is important to talk to an experienced pediatrician at Medone Hospitals, Kompally. 

Healthy Diet And Exercise Tips For Children-

Children are very much attuned to getting into a routine, but it takes time and a lot of consistency, both from the parent and child in question. 

So, let us look at what a normal day should look like- 

  • A sort of fixed bedtime and wake up time is always good- even on the weekends. If the child wakes up at say 6:30 am on weekdays, they can wake up a little later- 7-7:30am on the weekends.  
  • Healthy and nutritious breakfast- going with traditional Indian recipes which are pretty easy to churn up in advance like batter, or upma, poha, etc. with some protein on the side- like paneer, eggs, soya chunks etc. is best. Don’t rely too much on biscuits or tea and sugary drinks to fill their tummies on hectic mornings. 
  • They can go to school and come back. They need a break- they can either nap or do whatever they like. 
  • You can then coax them to go play for a while, make friends, go for a walk, cycle or if they enjoy a particular sport- set them up for it. Come back and finish homework. 
  • Eating together, at the same table without any devices – when it is dinner time. 
  • Read some books, play with a pet, listen to soothing music- go screen free for an hour before bedtime. 
  • Get your kid to bed by 8:30pm or 9pm, so they can sleep for at least 9-10 hours before they get up again. 

Kids love snacking, so make sure healthy options are available and highly visible. Enough hydration is crucial- in the form of plain water, coconut water, buttermilk, lemon juice without too much sugar etc. Get your kids to walk or move once every hour or so if they are at home. These habits can greatly help them stay immune too, if cleanliness and frequent handwashing are inculcated too. 

Health and Immunity – 

Washing their hands before and after meals, after loo breaks and keeping their nails trimmed and clean can help for the most part. Sneezing or coughing with their mouth covered can greatly reduce transmission of pathogens. Personal hygiene – baths, brushing teeth and wearing clean clothes are crucial. 

Screentime And Children –

There is no practical way for kids to stay screen free forever, so it makes sense to set limits very early on- get them to help you decide timings, so they will more or less try to follow it. It won’t seem too forced then. Make sure there are no phones or screens during meal times and just before bedtime. 

Conclusion

Teaching your kids how to go about their day in a more or less regular manner can hence help a lot- with how they will take care of themselves in the future. We however tend to confuse routine as being rigid or something that cannot be changed- and this is not how human beings work in general. The only thing parents can do for sure is make sure there is a structure that the kid can follow and take guesswork and negotiating out of the picture. 

If you have any concerns, please get in touch with us at Medone Hospitals, the best pediatric hospital in Hyderabad. Talk to us today! –  040-6969 9999

FAQs

Children need consistent daily routines that support physical and mental health. Encourage balanced meals with vegetables, fruits, whole grains, protein and dairy or suitable alternatives. Ensure adequate water intake, regular physical activity, sufficient sleep and good personal hygiene. Limiting excessive screen time and maintaining regular meal and sleep schedules also support healthy growth and development.

Children should engage in at least 60 minutes of moderate-to-vigorous physical activity every day. Activities can include running, cycling, swimming, playing outdoor games, dancing or organised sports. Encourage movement throughout the day rather than prolonged sitting. Regular physical activity strengthens muscles and bones, supports cardiovascular health, improves fitness and helps maintain a healthy body weight.

Sleep is essential for growth, brain development, learning, emotional regulation and immune function. Children aged 3–5 years generally need 10–13 hours of sleep daily, including naps; those aged 6–12 need 9–12 hours; teenagers need 8–10 hours. 

Children should wash their hands with soap and water before eating, after using the toilet, after playing outdoors and after coughing or sneezing. Daily bathing, brushing teeth twice a day with fluoride toothpaste, keeping fingernails clean and covering the mouth when coughing also reduce the spread of infections. 

Offer children regular meals and nutritious snacks containing vegetables, fruits, whole grains, protein and calcium-rich foods. Provide water as the main drink and limit foods high in added sugar, salt and saturated fat. Allow children to decide how much they eat from the foods provided, avoid forcing them to finish meals, and maintain regular mealtimes.