Healthy Lifestyle Habits

For good physical and mental health

Developing healthy lifestyle habits is the best way to ensure your child’s health and well-being.
It is important for parents to begin to encourage a healthy lifestyle at an early age which helps with physical and mental health.

Download the sheet

Audrey Trottier, Educator in prevention and health promotion in schools, CISSS de la Côte-Nord

2 m 33 s

Possible results

Possible results of poor lifestyle habits

Difficulty concentrating

Organizational difficulties

Reduced school performance

Mood swings

Changes in behaviour

Memory problems

Increased stress levels

Low self-esteem

Go to bed at a reasonable time to get enough sleep

Establish a routine with regular bedtimes and wake-up times.

Ages 5 to 13
Need 9 to 11 hours of uninterrupted sleep per night

Ages 14 to 17
Need 8 to 10 hours of uninterrupted sleep per night

Avoid video screens 1 hour before going to bed.

Set up a “charging zone” away from the bedrooms. Family members can put their devices there an hour before going to bed.

Advice and tips

Aim for a healthy diet

Provide a variety of foods based on Canada’s Food Guide.
Eat 3 meals a day and snacks as needed
Make breakfast a priority as it ensures the educational success of children. (It helps them pay attention and do better in school)
Suggest water as the drink of choice
Encourage listening and following the body’s hunger and fullness cues for healthy eating habits
Involve your child in menu planning to help develop cooking skills
Make family meals an enjoyable time
Avoid distractions while eating (cell phone, television, computer, etc.)

Teach your child to accept his body the way it is

Help your child realize the body’s attributes and capacities that allow him to move, express himself and excel. Here are some ideas to get your child moving:

Ages 5 to 11

Be active yourself and demonstrate your interest in exercise
Bond through a family sports activity (basketball, Frisbee, jogging, or organized activities like races, rallies, active challenges, online workouts)
Set up a schedule for screen time and outside play time
Get simple materials for outdoor games (chalk, snow and sand shovels, skipping rope, beach ball)

Ages 12 to 17

Invite one or more friends to join you hiking (picnic on a mountain, hike around a lake)
Show an interest in your teen’s activities
Be open to participate with him in an activity he enjoys
Encourage him to ride a bike when the weather permits
Commend him for his activities and efforts to keep active

Exercise daily

“You don’t have to be athletic to be active!”

You can help to plan your child’s daily activities.Take every opportunity to be active daily!
Take advantage of active transportation : Walk or cycle to work and use the stairs.

Limit screen time

Also visit the Managing Screen Use page

Be an example

Evaluate your own use of the internet and screens. Try to improve your habits!
For screen time, be consistent between what you tell your child and what you do yourself (without aiming to be perfect!)

Set some guidelines

Limit screen time by setting time limits:
- By age : keep it to a minimum for younger children and set up a daily schedule for older ones
- Depending on the context : work/school obligations or for recreational purposes
Encourage quality content
Identify good times for screen time

Talk about it

Talk to your child in an objective, positive and non-judgmental way. Get him to think
Take an interest in his online activities
Talk to other parents about their rules for screen time. Share your concerns and tips!

Listen to your child

Be consistent and constant in your interactions with your child
Be flexible by adjusting the rules for each child according to age and needs
Talk about “online” and “offline” activities rather than “virtual” versus “real world”
Accept that online friends or experiences can seem “real” to your child
Don’t use screen time as a punishment (This may increase his desire to be connected)