The lifestyle choices you help your kids make today can go a long way in protecting their hearts tomorrow. Here are five simple, powerful ways to help them incorporate heart-healthy habits into their daily routines:
1. Make Movement a Daily Habit
Kids need at least 60 minutes of physical activity every day. That doesn’t mean structured workouts – it can be as simple as biking, dancing, playing tag or walking the dog. The key is consistency. Make it fun, not a chore.
Pro Tip: Turn off screens for an hour and turn on music for a family dance party or nature walk.
2. Fuel Up with Colorful Foods
Developing good eating habits starts with colorful fruits and vegetables, whole grains, lean proteins and healthy fats like those in nuts and avocados. Limit sugary drinks and processed snacks – even the ones marketed to kids.
Try This: Let your child help plan and prepare meals. They’re more likely to eat what they help create.
3. Teach the Power of Zzzz’s
Quality sleep is essential for heart health, especially in growing bodies. Kids aged 6-12 need 9-12 hours of sleep per night. Poor sleep can increase the risk of obesity, high blood pressure and diabetes – all of which are risk factors for heart problems.
Create a bedtime routine that includes winding down without screens and going to bed at the same time each night.
4. Talk About Feelings
Stress affects the heart – even in children. Help your kids learn to express emotions, manage anxiety and build resilience. Open conversations, mindfulness activities and simply being present can make a big difference.
Tip: Ask open-ended questions like, “What was the best part of your day?” to encourage sharing.
5. Lead By Example
Kids learn by watching. When they see you making good choices – being more active, eating better, managing stress– they’re more likely to follow. Your actions shape theirs.
Remember: You don’t have to be perfect. Just be consistent and intentional.
Start Today, Shape Tomorrow
Heart health is a lifelong journey – and it starts in childhood. By building these habits now, you’re giving your child the gift of a stronger, healthier future.
Visit Take Time for Your Heart to learn more about reducing your family’s risk of heart disease.