healthy habits to do with kids

Healthy habits have been ingrained in my kids since birth. Common dialogue in our family revolves around topics related to health like blood sugar regulation, well-sourced food, energy in our chakras, meditation, and staying active throughout the day.

We want to inspire you to make health something that your family values too and what better way to integrate new healthy habits than by making them fun! From handstands to journaling, from building forts to kombucha, you and your kids will LOVE these 30 healthy habits are easy and fun!

Try adding these healthy habits for the next month and see how healthy, playful, and mindful your family can be!

Active Healthy Habits With Your Kids

1 | Learn Head or Handstands Together

Headstands and handstands are extremely fun and your kids will love learning them with you. More importantly, going upside down is great for your circulation and boosting your immunity. Plus, it is amazing for opening up your crown chakra.

2 | Walk or Run In A New Setting

Whether it’s a new area of town or a new trail, a new setting is a great way to re-inspire movement. The excitement of new will do wonders for your overall wellness and motivate your kids to get outside and explore.

Related: 7 Tips for When Your Child Doesn’t Want to Hike

3 | Play Jump Rope

Jump rope is the same movement as jumping jacks but it promotes playfulness while boosting your wellness. Click here for some catchy jump rope songs.

4 | Take A Yoga Class Together

My kids started going to yoga with me from a young age and they love it. It’s a great way to introduce stretching, body awareness, mindfulness, and self care into your child’s life. I have vinyasa videos on our YouTube Channel that are easy and fun that you can use! Click here to see it or watch it below.

[embedyt] https://www.youtube.com/watch?v=c8Kp8KBLXeY[/embedyt]

5 | Bike Together To Run An Errand

Try using your bike as a means of transportation today. Your kids will love the movement and it will feel more fun to have a destination.

Running Mission Bay, San Diego
Morning run on Mission Bay, San Diego

6 | Do Cartwheels In The Grass

Playful movement is super important for you and your kid’s happiness. Go find a small patch of grass and try some cartwheels.  Here is a tutorial you can watch on how to do a cartwheel if you don’t know where to start. 

Related Course: Teach Your Child Tumbling

7 | Stretch While You Watch a Movie

Instead of sitting slouched over on the couch while you watch a movie together, incorporate movement and stretch on your floor together during the movie.

8 | Hang or Swing on Monkey Bars

Go to a park or playground and hang or swing on one of the bars for a little bit (or find a tree to hang on). When we were stuck in quarantine, we’d get out our Pocket Monkii and hang on it.

9 | Play a Team Sport

Go play soccer, football, baseball, volleyball, or even frisbee. Play a sport that involves a little bit of running that your kids will enjoy.

10 | Go Scooter, Skateboard, or Roller Blade

Go do something as mundane to children as ride around aimlessly for 30 minutes to an hour. Just have some fun!

11 | Trifecta

We often do three forms of movement in one day like surf, run, and yoga. We call this a Trifecta. Challenge you and your kids to get three different forms of exercise in one day whether it’s running, walking, hiking, biking, climbing, surfing, dancing, soccer, a workout, yoga, WHATEVER! Make it a fun challenge!

Healthy Habits With Your Kids In The Kitchen

12 | Make a Greens Juice

If you have a juicer, make a greens juice with your kids with a combination of spinach, kale, celery, beets, carrots, lemon, apples, and ginger. They’ll love the hands-on process of cutting the veggies, putting them in the tube, and pressing it down. Greens juices can be a bit gross for young children so start them off with just apples, carrots, and lemons to make it easier to drink. If you don’t own a juicer,  this one is our favorite.

13 | Start Making Kombucha Together

Kombucha is a superfood, has a ton of probiotics, is extremely yummy, and it’s fun to make. It’s another great hands-on experience you can do with your kids and they’ll love the process of picking flavors for the second ferment! Click here to learn more about How To Make Kombucha at Home.

2nd Fermentation of DIY Kombucha
Don’t forget to re-use! Save old store bought kombucha bottles to use for your own kombucha brew

14 | Bake Something Healthy

Who doesn’t love baking cookies? Baking is fun, hands-on, and rewarding for kids! But regular chocolate chip cookies are loaded with processed sugar, gluten, and dairy. We don’t buy any packaged bread and instead, we bake every day! You can try one of our Almond Flour Banana Bread or Lemon Muffins or give this healthy cookie recipe a try.

Healthy Cookie Recipe:

  • 2 medium ripe bananas
  • 2 eggs
  • 1/2 cup almond butter (crunchy or smooth)
  • 2 Tbsp refined coconut oil
  • 1 tsp pure vanilla extract
  • 3 Tbsp honey
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 pinch sea salt
  • 1 1/2 cup gluten-free rolled oats
  • 1/2 cup white or brown rice flour
  • 1/2 cup almond meal
  • 3 tbsp raw walnuts (lightly crushed // or sub other nuts)
  • 1/4 cup dairy-free semisweet or dark chocolate chip
  • 2 tbsp raisins
  • 2 tbsp dried cranberries

Directions:

  • Preheat oven to 350 degrees F.
  • Mash bananas then add eggs until well combined
  • Add almond butter, melted coconut oil, honey, and vanilla and stir
  • Add baking powder, baking soda, salt, oats, almond meal, and rice flour and mix well
  • Add chocolate chips, raisins, cranberries, and walnuts and stir until well combined
  • Refrigerate for 5 minutes to harden
  • Drop cookies by spoonfuls on a lightly greased baking sheet
  • Bake 15-17 minutes
  • Let cool 5 minutes and then enjoy!
Healthy Cookies for Kids

15 | Eat 10 Servings of Veggies In One Day

Veggies are super healthy! Challenge your child to see who can eat more veggies in one day or make a reward for you both for doing it!

16 | Make a Healthy Dinner Together

Dinner is always a family effort in our house. To make dinner healthy, try adding more veggies, squashes, sweet potatoes, beans, nuts, and well-sourced meats if you aren’t vegan. Get your kids involved in the process of choosing the meal and preparing it.

One of our family’s favorite healthy meals is Buddha Bowls. We make the dressing below and toss it with arugula. Then each kid gets to choose which type of rice, bean, meat, nut, and dried fruit to top the arugula with. A popular combo around here is brown rice, great northern beans, Mulay’s sausage, Thai chili cashews, and dried cranberries.

Buddha Dressing Ingredients:

  • 1/2 cup olive oil
  • 1/4 cup rice vinegar
  • 1/4 cup tamari
  • 1/4 cup sesame oil
  • 1/4 cup honey
  • 3 Tbsp ginger juice
  • 2 green onions

17 | Make a Superfood Smoothie

Smoothies are a great way to incorporate superfoods into you and your kid’s diet. Start with a berry and juice or nut milk base and add in stuff like chia seeds, cinnamon, collagen, maca powder, or spirulina. We often make acai bowls by combining 1/2 cup of acai juice with 1 cup of frozen berries. Then, top with a gluten-free granola, bananas, berries, walnuts, and hemp or chia seeds.

Related Blog: 25 Superfoods for a Healthy Gut and Balanced Hormones

Mindfulness Habits With Your Kids

18 | Meditate Together

Meditation is an extremely helpful way to slow down and notice thought patterns. If you have stir-crazy kids like I do, you’ll find that meditation is hard for them at first. Start off with small intervals, like 5 minutes, and make sure they are sitting or lying in a comfortable position. You can also try guided meditations to give them something to anchor their thoughts to or meditate to the sounds of nature.

Family Meditating with kids

19 | Do Gratitude Journaling

Teach your kids to practice gratitude by writing down all the things, both big and small, that they’re thankful for. Remember to keep it fun!

20 | Plan Your Summer Vacation

Part of mindfulness and happiness includes having something exciting that you are looking forward to. Sit down with your child and plan your next vacation. Check out this blog for tips on how to get your kids involved in planning your first road trip.

21 |  Do an IMWO Journal

I use this exercise with my kids to help to empower their future. We pretend that If Money Wasn’t an Object what would you do?

Dreaming big together is playful and fun! It also will help you and your kids become aware of their desires. Chances are yours will be really different from theirs and that’s great! You might write “Spend the rest of my life in Europe” whereas your child might write “To be besties with a living breathing Drago-corn” (a dragon+ unicorn, which TOTALLY exists).

22 | Do Breathing Exercises

Breathing exercises boost your immune system and can be helpful tools or stress. One of the easiest breathing techniques that you can do together is called box breathing. You inhale for 4 seconds, hold at the top for 4 seconds, exhale for 4 seconds, and hold at the bottom for 4 seconds. If that gets easy, try to extend it to 5 or 6 seconds.

23 | Journal Your Feelings

Encourage your kids to recognize their feelings and practice self-awareness by doing a feelings check-in together. Practicing writing their feelings down will help them better communicate what they’re feeling in the future. Another great tool is to practice answering the question “What do I need?”

Playful Healthy Habits With Your Kids

24 | Film an Action Scene or Dance Video

Filming action scenes is super fun and gets kids moving while being creative. Get dressed up, film each other acting, figure out what movements you guys should do, ask them which angle they should film the next shot from. It’s a super fun process and always awesome to watch the results. Another fun idea is to choreograph a dance together and record it as a video. You can pretend you’re on MTV!

25 | Camp in a Fort (or Tent)

We love camping! We’ve camped as a family in Norway, Germany, Ireland, Hawaii, and New Zealand. These memories are priceless but you don’t have to fly across oceans to create them. Build a fort in your living room or pitch a tent in your backyard and let your imagination run wild.

26 | Go Scramble Over Rocks

They don’t have to be huge rocks. Just find some rocks that you can jump between with your kids, use your arms to pull yourself onto, or big rocks with handholds on them that you can hang on and move between. Here’s a video on tips for scrambling. Or, if you want to try something more challenging, take your kids legit rock climbing on ropes! Click here to watch our video guide for your first time rock climbing.

Related Blog: Complete guide to learning how to Rock Climbing

climbing the smoke bluffs in Squamish
Family climbing in Squamish, BC

27 | Create a Workout Together

I love it when my kids make up the workout for the day. This gets their body and brains working. They help you come up with movements to do and then you get to workout together. You can also take this a step further and let your child pretend to be your personal trainer.

28 | Give Each Other a Massage

Not only will you get to relax a little, but your kids will also love giving you a massage and then, they will love getting a massage too! Give your kids free reign to make the room relaxing and comfortable with scented candles or essential oils and relaxing music.

If you would rather receive a more relaxing massage than the painful one your child gives you, check out Myofascial release!

29 | Paint, Draw or Write a Song

Keeping your kids creative is a super important part of a healthy lifestyle. In our chakra course, we talk a lot about the importance of using creativity to express emotion. Spend an afternoon painting or drawing together. If art isn’t your thing, try writing a song together!

>>>Check out our chakra course here<<<

30 | Create a New Morning Routine

Everyone needs a morning routine. Have your kids help you create a new morning routine that consists of what they want to do and what they need to do. One of my kids loves to surprise me with coffee in bed.

A Few More Healthy Habits Kids Will Love

  • Do a Puzzle or Suduku: A sharp brain is a healthy brain.
  • Take an Apple Cider Vinegar shot: It’s great for your gut health.
  • Jump Into Cold Water: Cold water is really great for hormone balance. Check out the Wim Hof method here.
  • Learn a New Skill: Challenging the brain and gross motor skills are great for long term mental health.
  • Sit at a Campfire and Stargaze: There’s nothing like a warm fire and shooting stars to make you feel at one with the universe.

Hope that inspired you to spend this month making health a priority and that we gave you some great ideas on how to make it fun.

Fitness, healthy food, and mindfulness is a top priority in our family, and one fo the ways we practice this is through the chakras. Click here to learn more about what the chakras are and how they can boost your family’s health and happiness.