The Full Parent and Children Guide for Health & Wellness – Teach Your Kids and Yourself About Health & Fitness

You won’t like seeing your future self and kids be obese & unhealthy, will you? Similarly, you don’t wish to witness how your children suffer from health issues as they grow up while you grow old, do you? Here is why I decided to share with you a comprehensive guide for health and wellness, that’ll increase you connection with your children and similarly decrease the chance of them struggling with weight and health issues.

The Center of Developing Child at Harvard stated that “Health in the earliest years, beginning with the future mother’s well-being before she becomes pregnant, strengthens developing biological systems that enable children to thrive and grow up to be healthy adults”

Importance Of Teaching Kids The Importance of Health

Parents are responsible for teaching their kids to value their own bodies. By explaining the causes and effects to your kid, for example, you will also help him appreciate the value of fitness and begin to take care of their own body; seek mental stability and a healthy lifestyle, and lead a happier, more stress-free life in the future.

1. Talk about nutrition frequently. Frequently reminding your kids about the hazards of an unhealthy diet helps them be more aware of what to eat. In 2016, a study conducted by MSU College of Human Medicine’s Rick Sadler showed that “Parents are the primary influence on their kids’ junk food purchasing”

   2. Kids can learn the value of health from a young age. Health is not all about being buff or ripped. Discuss the value of health with your children by teaching them the effects and changes when they are taking care of their own health. For example: healthy skin and hair, less sweat odor, good eyesight, etc. Kids are conscious of their appearances as they don’t want other kids to point at their flaws.

   3. Guide them in the future. It’s not enough that you motivate your kids to plan for future activities. Teaching them to be physically and mentally fit will prepare them and help them avoid unhealthy lifestyles in the future.

Introducing health & wellness from a young age comes with a variety of benefits.

Toddlers

Start teaching the basics to your kids at a young age. Teach your kids the nutritional values of food and drinks.

They’ll end up learning and picking up these habits and be meticulous about what they consume.

Preschoolers and Kindergartners

Your preschoolers and kindergartners may not be aware of the value of wellness yet. However, they should understand what is healthy and unhealthy foods.

At the age of seven, kids most likely become picky eaters so it’s best to educate them early. You wouldn’t want your kid having tantrums during lunch, don’t you?

First to Fifth Grade

Your grade-schooler already understands what nutrition is as they teach go, glow, and grow food topics in school.  Meanwhile, Nebraska Medicine suggests the following to help kids learn how to be healthy.

1. Adequate sleep & exercise. Pushing a consistent bedtime routine is important. Children should get between 9 and 11 hours of sleep. Sleep quality is associated with behavior, eating habits, and immunity. Lack of sleep increases cravings for junk food and often results in mood swings and tantrums.
2. Practice healthy eating habits. Promote your child’s health with a nutritious breakfast, lunch, and dinner, along with adequate hydration throughout the day.

   3. Schedule a school or sports physical. This will not only help them build cardio but also will help them to stay physically fit.

Sixth to Eighth Grade

Sixth to eighth-graders should already be knowledgeable about health, fitness, and wellbeing.

Health. Enlighten your kids on maintaining health to keep them from diseases and injuries. Explain to them why keeping a well-balanced and nutritious diet will help them in the future.

Sports. Involve your children in sports or games that promote physical prowess.

Wellbeing. Help your kids learn about wellbeing. Teach them how well-being affects their future mental and physical stability. And how it could affect them in the modern world if they become adults.

Benchmark for financial literacy for this age group. You can check your kids’ health & well-being progress by following the Northfield Public School benchmark for Grades 6-8. The benchmarks include:

• •  Analyze health information, products, and services. “Do not trust everything you see, make sure it’s true” Teach your kids how to identify the legitimacy of any information related or not related to health.

• • Access valid health information. Give your kids proper resources and data to avoid them falling into scams and buying fake products.

• • Accessibility of products that enhance health. Help them determine what products or services to use.

• • Describe situations that require professional health services. Let them know that being knowledgeable is far from perfect. Teach them how to reach an expert for help if things get out of hand.

High-schoolers

At this stage, your kids know the value of health, fitness & well-being. Maintaining a healthy lifestyle may not just help you get away from diseases, but will also help you in your future endeavors to be ready and be on top of your game.

Practice Fitness – Teenagers start taking care of their own bodies and working out to impress their friends or crushes. This may seem like a normal teenager mindset, but it has hidden benefits.

• • This will become a habit until they reach adulthood

• • Maintaining a good body figure will help them in physical activities at school

• • Lessen the chance of bullying

Joining Sports – Teenagers start doing what they love. One is sports, some teenagers have dreams or passion for sports. This will help them maintain their bodies and mental health while enjoying what they love.

Resources to Help Teach Kids About Health

Disaster Master by Ready. This is a disaster-preventive game. The game has 8 levels with a set of comic-like images with questions and choices on how to act in certain situations.

The Good Village. The game is made of a set of quizzes and games about exercise, recycling, and nature.

My Plate Match Game. This game consists of fun game quizzes about healthy diet and exercise.

Sparky’s Firehouse. A fun game fire safety and other activities.

Health for Kids. Health for Kids consists of several fun games to help children learn about health and nutrition.

Health Games Allergies. Consists of informative games about health, dental, allergies, fitness, and the human body

Sheppard’s Health Game. A collection of games about the human body and nutrition.

Books to Read With Your Children

1. Body

• • The Boys Body Book – A book for children and educators on how the body changes as they grow older.

• • The Girls Body Book – Same book above but for girls.

• • Once Upon A Potty – A book that helps kids see through potty training.

• • Human Body Activity Book for Kids – A learning book for kids about the body. This book will help your kids know about how the body works and would be helpful in some topics at school that were not yet discussed.

• • My Body Sends a Signal – a book that teaches kids the cues and signals their body gives. This book will help your kids make healthy choices and to interpret their body’s signals.

• • Listening to My Body – This book helps children to create a positive energy and background. Learning from this book will help them gain more knowledge on how to enhance their mental health and well-being.

• • My Body! What I Say Goes! – This book teaches about consent and sensitive topics.

• • The Body Book – This book gives insights into how the human body works and its natural process.

• • Celebrate Your Body – This book teaches kids about the changes in their body, a valuable skill they have to learn.

• • Body Safety – A good resource for kids to learn how to take good care of their bodies.

• • My First Human Body Book – Let your kids be informed about how the immune systems, respiratory systems, and human body work.

• • My First Book About The Brain – This book teaches how the brain works, followed up with a set of growth mindset lessons, mental health lessons, or anatomy lessons.

2. Mental Health

• • I Am Stronger Than Anxiety – A book discussing how to cope with mental health.

• • Thriving with ADHD – This book talks about differences, It will help students not point out or blame specific students.

• • Feelings Ninja – This book readies your kid about coping with a variety of emotions in the future.

• • A Little Spot of Anger – This book teaches kids how to cope with anger issues. 

• • Social Skills Activities for Kids – This book helps your kids create social skills. The book teaches kids how to pick up subtle body language and cues.

• • I Choose to Calm My Anger – This book serves as a tool to learn about how to manage strong and intense emotions.

• • Dino Potty – Another book about potty training, This book teaches potty training with a positive attitude.

• • Dishonest Ninja – This book teaches your kids the effects and impact when they lie.

• • It’s OK to be Different – This book teaches or promotes diversity, inclusivity, and healthy relationships. A good resource for teaching your kids how to act nicely to others whatever their differences are.

• • My Mind is Strong – A book that promotes solid mental health. A perfect resource to teach your kids a healthy mind and that mistakes make the brain stronger.

• • How to Accept No – This book teaches kids how to take a “No” as an answer. A small yet impactful way to maintain healthy relationships, healthy reactions, and practice acceptance.

• • Autism Is… – A healthy way to approach differences and foster empathy.

• • What if A Stranger Approaches You – This book teaches kids about general safety. How to determine healthy and positive relationships.

• • Breathe Like A Bear – A good resource for your kids. Breathe Like a Bear teaches affirmations and breathing to help them be mentally healthy and calm.

• • What to Do When You Feel Like Hitting – This book promotes vocalizing or communicating your feelings and thoughts. Let them know how to speak up and be brave at things they know are wrong.

• • Listening Ninja – Listening Ninja teaches kids active listening to utilize healthy relationships. Mainly on how to listen and analyze the situations to avoid confrontations.

• • Empathy is Your Super Power – This book promotes empathy and healthy relationships.

3. Nutrition

• • Eating the Alphabet Board Book – An alphabet book associated with healthy foods.

Books are a great resource for kids, They come with several benefits: less radiation exposure, keeping gadget use in check, and hassle-free. You can find or buy these books here.

Online Resources

Kid’s Health – The Kid’s Health website teaches or advises children’s health, growth, and behavior ranging from birth to teen. 

Health for Kids – This site offers a variety of information for careers and parents to help them support their children’s health and mental well-being as they grow.

Nemours Children’s Health Resources – A good resource to plan healthy goals. This resource is packed with information on first aid, physical activities, well-researched information, training, and games.

Kids Mind Matters – A set of websites that promotes mental well-being. A good resource to avoid mental health issues and stress to prevent developing anxiety and suicidal thoughts.

Ask the Scientists – A blog promoting child and teen nutrition.

MoveWell – A resource supporting children’s learning and enjoyment through sports in a PDF form.

Healthy Relationships Resource Kit – A PDF resource that focuses on developing positive relationships with friends, family, neighbors, pets, classmates & any other people they may encounter.

Health and fitness lesson plans

Kindergarten

K6 Edu – A lesson plan about kindergarten physical education made up of games that use physical prowess.

Health Smart Virginia (Grade K Sample Lesson Plan) –  A lesson plan dedicated to promoting health and fitness. It contains information on healthy lifestyle training and fitness backed up with resources.

Elementary

Health & Fitness Lesson Plan by Study – Health and exercise should be taught at a young age to ensure a healthy lifestyle later in life. Your students will read a text lesson about health and fitness with the help of this lesson plan before creating a health and fitness plan and taking a quiz.

KidsHealth Personal Health Series – With these teacher’s resources, you may teach your pupils how to enhance their own health.

Highschool

StoryBoardThat Health & Wellness Lesson Plans & Activities – Health is a key concept to instill in kids of all ages. As your kids get older, issues like sexuality, drugs and alcohol, bullying, and self-esteem become more frequent. Connect some of these awkward but vital themes with cartoons and engaging activities that will engage students and start them thinking about themselves and others.

Fit to Learn + Health + Wellness Lesson Plans – Fit to Learn is an educator professional development program. These lesson plans, which include themes ranging from physical activity to nutrition and cookery and are linked to major learning objectives, give practical approaches for incorporating health and wellness into the school experience.

Healthy Food Alternatives

• • Sugar – Use sweetener alternatives like Stevia, honey, maple syrup, and fruit purees for a healthier diet without sacrificing the taste for sweet lovers.

• • Carbohydrates – Cut off carbs using some healthy alternatives like brown rice, beans, corn, and wheat.

• • Fats – Use healthy oils like olive oil, safflower oil, and fish oil in cooking instead of ordinary cooking oil. Alternatives for direct consumption like nuts and seeds could be a great alternative.

• • Protein – You can get protein not just from meat. Protein can also be found in beans and nuts.

For Parents

If you want to teach your kids a healthy lifestyle and wellness, it should first start with you. Set yourself as their role model in keeping a healthy body and lifestyle. Keeping a healthy lifestyle would show your kids its importance and would unconsciously pick these habits from you. Below are examples of exercises for parents in the age range:

For Ages 20 – 30

• • A Healthy Diet – Start your day with a healthy breakfast. Men’s eating habits in their 20s can assist them in avoiding the weight gain that commonly occurs with a decrease in exercise in their 30s. Limit consuming processed food like soda and junk food. Cut back on sugar intake, a sweetening alternative like honey will help decrease sugar levels.

• • Daily Exercises – In your twenties do 30 minutes of weight training followed by 30 minutes of cardio three times a week, plus 45 to 60 minutes of straight cardio three times a week. Rest day of one day. This way, you can bring your kid along and make exercising a way of bonding.

• • Join Sports – One way to teach kids a healthy lifestyle is by joining and competing in sports together. Sport is not just a recreational activity, sports can also be a bonding activity of parent and child. This will help you and your kid build a strong body core, build a passion, and spark inner competitiveness.

• • Do a recreational activity – Hiking and swimming are some activities that you can do with your kid that not just enhance physical fitness but are also a way to feed passion and a great way to enjoy.

• • Be active inside the house – They say everything starts inside the house, inside your home is the best place to teach your kids a healthy lifestyle. Keep them and yourself occupied by doing chores like sweeping and decluttering. This technique has a few benefits; they will pick up these habits and will not be lazy in the future, they will develop a character of cleanliness, will help them keep active, and will save some time. 

#92. Gav Gillibrand – Fitness & Nutrition Expert

For Ages 40 – 50

• • A Healthy Diet – As we grow older, our diet also changes. Eating a variety of vegetables and fruits will help you lose weight as your metabolism weakens in this stage. Include low-fat dairy in your meals and use healthy oils like olive oil when cooking.

• • Daily exercises – Parents would definitely be too busy to exercise. In this stage, a quick workout routine would be the best option to insert into your busy schedule. This would include a few sets of push-ups, HIIT training, squats, stretching, walking, meditation, yoga, and merge exercise with your daily activities. For example, instead of taking an elevator, take the stairs if you are not late for work. You can also try our Fat Loss Code program, see the infographic below for reference.

• • Instill doing some recreational activities – Insert fun recreational activities in your busy schedules, it may be on weekends or holidays. There are few activities to consider as you age but there are still ways to enjoy these activities and can be done indoors or outdoors. You can do Taichi and Yoga or join group trips and hiking for example.

• • Create a workout plan – Despite your hectic schedule, make sure you take care of yourself first. Working is important to support your finances but prioritise your health first. Why? Here are reasons why health should be your main priority.

Resources for men over 40

1. • Why struggle with weight loss?

1. • How to develop a strong mindset.

1. • Weight loss tips.

1. • Training guides.

For Age 60 and Above

In this stage, you will be taking a step toward becoming a senior but still, you can follow a simple workout routine. Can you lose weight without exercise? Read here.

• • Pilates 

• • Yoga & Taichi

• • Walking/Jogging

• • Moderate-intensity activity

• • Swimming

• • Dance or Zumba

• • Travel trips & hiking

As you grow older, you will notice the significance of health and fitness. You will look back and think “Health is the greatest treasure there is”. A treasure you can pass on to your kids. Growing old disease-free will help you spend more time with your loved ones, do things you love, and feed your passion even after retirement. 

Conclusion

Introducing a healthy lifestyle from a young age comes with a variety of benefits. Teaching them to be physically fit will prepare and help them have strength, endurance, durability, and a healthy body to face their future.

Parents must teach their children the value of health. But remember, it would increase your success rate of sinking health and wellness to them if you are too. Kids copy what they see in adults, needless to say, it starts with the parents and it starts with you.

Hey there, I’m Gav!

I specialize in fat loss, body composition, and conditioning and have over 20 years of experience as a coach in the health and fitness industry. No gimmicks and fads, just results based on science and thousands of hours of experience. I will help you to lose weight in 12 weeks and you’ll be able to become an example for your kids.

You deserve high-level support, which is why I’m willing to hop on a quick, 15-min Body Diagnostics Call with you. On this call, we’ll evaluate the EXACT cause of your weight plateau, and I will give you a very specific, personalised plan for you to implement straight away to help you lose weight and recover or optimise your sexual performance as well.