by Jenny Ostlind, Membership & Healthy Lifestyles Program Executive at YMCA of Honolulu
The start of a new year is a prime opportunity to revamp your family’s health habits. While there are countless articles on getting healthy, we often find ourselves stuck in the same routines. It’s time to shake things up with some fresh, fun, and evidence-backed tips that will have you and your little ones jumping with joy—and energy.
1. Move Together Daily
Gone are the days when exercise was a solitary chore. Make it a family affair! The CDC recommends at least 30 minutes of daily movement. Picture this—dancing around the living room, challenging each other to a step-off with step trackers, or playing a lively game of tag in the backyard or park. Not only does this tick off the “exercise box,” but it also strengthens family bonds. Reward all that effort with a cozy family movie night or a picnic under the stars!
2. Prioritize Family Meals
Gathering around the dinner table is more than just about food—it’s about connection. Studies tell us that families who eat together at least three times a week are 24% more likely to enjoy healthier meals. Why not make it interactive? Assign roles like table setting or veggie picking to your little helpers. When days get busy, surprise them with a slow cooker meal to keep things quick and easy.
3. Hydrate, Hydrate, Hydrate
Water is the elixir of life, but getting enough can be tricky. Children need about 5-7 cups of water daily, while adults should aim for 8-10 cups. Jazz up hydration with cucumber slices, berries, or citrus. Make it a fun family challenge—who can refill their bottle the most times today? And don’t forget about those creative water tracker apps to keep everyone on track.
4. Make Sleep a Priority
Sleep is crucial for growth and well-being. Preschoolers need 10-13 hours, school-aged kids require 9-11 hours, and adults should aim for 7-9 hours. Create a calming bedtime ritual with dim lighting, serene music, and cozy storytime. For tech-savvy kids, introduce a nightly countdown that starts an hour before “screen shutdown.”
5. Create Screen-Free Zones
While screens are part of modern life, they don’t belong everywhere. Establish screen-free spots like the dining room to foster undistracted interaction. How about crafting a “screen jar?” Devices go in, and family engagement points come out—perfect for a little friendly competition!
6. Get Outside
Spending 20 minutes in nature reduces stress and improves mental health. “Lucky we live in Hawaii!” With endless options like parks, beaches, and trails, outdoor fun is just a step away. Keep a checklist of favorite spots and take turns choosing the next adventure.
7. Incorporate “Challenge Days”
Add some excitement to your routine with weekly challenges. Try:
- “Rainbow Plate” Day: Eat fruits and veggies of all colors.
- “Move It Marathon”: See who clocks the most daily steps.
- “Meat Free Mondays:” Get creative and make a plant-based meal.
- “No Sugar Saturday”: Go sugar-free for a day.
Celebrate participation with rewards like extra storytime or a family game night.
8. Practice Gratitude
Gratitude boosts happiness and mental health. Encourage everyone to share something they’re thankful for each day. Create a “Gratitude Jar” to collect and revisit these moments on special occasions, like anniversaries or family birthdays.
9. Cook and Explore Together
Cooking together is educational and fun. Assign age-appropriate kitchen tasks; even the youngest can wash veggies. Explore cuisines from around the world or host a family cooking competition. Cooking nights can become cherished memories spiced up with humor and discovery.
10. Lead by Example
What kids see, they tend to follow. Model healthy behaviors by exercising, eating balanced meals, and relaxing. If you’re trying to get back into exercise, invite your kids to join you for a fun online class in the living room or try a quick family dance-off. YMCA360 offers family fitness classes on-demand and live-streamed, making it easy to include the whole family. Celebrate effort and progress together, no matter how big or small.
By embracing these tips, you’ll set the stage for a healthier, happier family in the new year. Remember, progress—rather than perfection—is the goal. Start small, celebrate every success, and enjoy the journey together. Cheers to an energetic 2025!
The YMCA is here to support your family every step of the way! With options like our heated pools, diverse fitness classes, and family activities, there’s something for everyone. Plus, our online YMCA360 program offers 1,500+ on-demand and live-streamed classes and activities for all ages. Affordable Y family memberships, free or reduced-cost options through health insurance, and financial aid ensure accessibility for all families. Visit your local Y and turn these “tips” into lifelong habits and cherished memories.
