Well-being isn’t just for grown-ups! Physical, mental, emotional, and social health are all equally important and contribute to our overall wellbeing. It is important that parents, educators, and caregivers foster all four in children from an early age. Adults can help improve children's well-being and foster their connection to their own health and well-being by being good role models for children and helping them develop positive thinking and behavior patterns. These vital skills can help children respond to stressors and prioritize their health throughout their lifetimes.
Here are five practices that parents, educators, and caregivers can adopt to improve children's well-being:
1. Physical activity
Exercise and physical activity are essential for everyone, including children. Exercise has been shown to improve mood1, reduce stress, and improve sleep. Playing outside in the fresh air, playing sports, and getting exercise are critical for a child's physical, social, and emotional development.
2. Technology time
While screens are more available to children than ever, the American Academy of Pediatrics (AAP) recommends avoiding screens altogether for children younger than 18 to 24 months, except when video chatting with family. The AAP also recommends limiting screen use for preschool children, ages 2 to 5, to just one hour a day of high-quality programming. Setting clear and consistent guidelines from an early age makes it much easier to reinforce these limits with school-age children. Use the timers embedded in the technology to make it easier for children to know when their time is up and consider designating media-free times together (such as during meals and when in the car) as well as media-free locations at home (such as bedrooms).
3. Foster positive relationships
Developing positive relationships with others is very important for children's well-being. The benefits of time spent with friends and family are numerous. This is how children learn to listen, share, compromise, and develop their conflict resolution skills. Fostering and maintaining strong relationships is critical to mental and emotional health – as a child and as an adult
4. Sleep
Sleep is when your child's brain and body rest and recharge for the next day. Ensuring your child gets enough sleep each night is one of the most important practices you can develop as a parent. It is never too late to establish a bedtime routine. You might include a bath, reading a story, or listening to quiet music. Turning off all technology one or two hours before bedtime will allow your child to unwind, relax, and prepare for sleep.
5. Build resilience
This past year has been a masterclass in resilience for many of us. Resilience helps us get through life's hardships and learn and grow along the way. The ability to learn from mistakes and accept feedback, be persistent, and not give up easily will help maintain positive well-being in children and teach them valuable skills for adulthood. When parents, educators, and caregivers model these qualities themselves, they help show children how to rebound and move past mistakes and problems. The act of “letting go" is one of the best ways to maintain a healthy well-being.
Remember, parenting is a journey, and there's no one-size-fits-all approach. But, prioritizing your child's well-being and these five important elements will help ensure your child is equipped for the fun (and challenges!) life has to offer.
To learn about the programs and services available to NIH families, visit the Child and Family Programs website: https://www.ors.od.nih.gov/pes/dats/childcare/Pages/index.aspx.
1Source: https://www.nia.nih.gov/health/infographics/emotional-benefits-exercise
