Childhood lifestyle choices

Nutrition and exercise

Any changes to your child’s diet and lifestyle are much more likely to be accepted if they involve the whole family.

• Eat meals together at the table without distractions like television to encourage healthy eating habits.
• Encourage children to be active by including them in family activities such as walking the dog, washing the car, or cycling.
• Promote drinking water (opens in new window) instead of sugary drinks like fizzy drinks, fruit drinks, or sports drinks to reduce calorie intake.
• Ensure children eat breakfast daily to help maintain a healthy diet and prevent overeating later in the day.
• Reduce screen time and encourage outdoor activities like walking, cycling, swimming, or playing at the park as a family.
• Cook meals at home using fresh ingredients to control sugar and salt intake and promote a balanced diet.
• Be mindful of portion sizes by using smaller plates for younger children and serving smaller portions initially.

Learn more about healthy eating (opens in new window).

Exercise for 5 to 18 year-olds

Children and young people aged 5 to 18 should do at least 60 minutes of physical activity every day to maintain good health. At least three days a week, their activities should include exercises that help strengthen muscles and bones. To learn more please see exercise for young people (opens in new window).

• Muscle-strengthening activities include push-ups and climbing.
• Bone-strengthening activities include jumping, skipping, and running.
• Moderate activities include walking to school, riding a scooter, or playing in the playground.
• Vigorous activities include running, swimming, and playing football.

Tips

• Reduce time spent sitting for long periods.
• Limit screen time on games consoles, televisions, and mobile devices.
• Find fun activities that keep your child engaged and moving.
• Make time for physical activity as part of your daily routine.
• Be active together by going swimming, playing in the garden, or visiting the park.
• Try something new, such as dance, martial arts, or a new sport.
• Walk more whenever possible, such as on the school run or short trips.

Importance of being physically active

Encouraging a mix of activities helps improve fitness, develop strength, and support overall health by:

• maintaining a healthy weight
• improving sleep
• strengthening bones and muscles
• improving confidence and self esteem
• improving attention levels
• improving mood

Plan your journey

If you use public transport, the Traveline journey planner provides information about what services and times are available.

Page last reviewed: March 11, 2025
Next review due: March 11, 2026