You share the world with all kinds of viruses and microbes (collectively called germs). This includes some that are pathogenic—meaning they can produce disease. And once on your hands, these germs can easily spread to other areas on your body or transfer to other people or surfaces. That’s why healthcare professionals strongly recommend washing your hands frequently. And this isn’t a task to be taken lightly, done halfheartedly, or without proper handwashing technique.

That’s because doing a good job washing with soap and water neutralizes microbes lingering on your hands just waiting for an opportunity to enter your body. (Using an alcohol-based hand sanitizer is also another option to kill germs—more about that later.) Handwashing is a quick, easy, and effective way to prevent the spread of germs. Unfortunately, many people don’t wash their hands often enough or do it correctly.

A study in the Journal of Environmental Health looked at the handwashing techniques of 3,749 people using public restrooms. The shocking results found that while 67 percent washed with soap and water, only five percent did it long enough to remove germs lurking on their hands. Twenty-three percent rinsed their hands, but did not use soap. And 10 percent did not wash their hands at all after using the toilet.

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The Early History of Handwashing

The importance of hygiene was recognized in the early 19th century. Several prominent scientists made important discoveries in microscopy, microbiology, and disease prevention during this time. But Ignaz Semmelweis, a noteworthy Hungarian doctor, was the one who discovered the importance of handwashing in the healthcare setting.

Dr. Semmelweis found that requiring his medical staff to clean their hands and instruments with soap and a chlorine solution between performing autopsies and caring for maternity patients, decreased the rate of illness and death dramatically in the women and their newborns. Because of this discovery, some consider Dr. Semmelweis the father of hand hygiene.

During a speech in 1850 at the Vienna Medical Society’s lecture hall, Dr. Semmelweis shared his discoveries. He strongly advised colleagues to wash their hands to prevent the spread of disease. Unfortunately, the medical community at large didn’t heed this advice for several decades—after countless lives were needlessly lost.

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Highlighting the Importance of Hand Hygiene

Germs live in you, on you, and everywhere in the environment—especially frequently touched surfaces. Throughout the day, it’s common to pick up all kinds of germs from the air you breathe, objects you touch, and people you meet. And while your skin can provide a protective barrier against these microbes, the protection only goes so far. Absentmindedly touching your eyes, nose, and mouth—a habit everyone is guilty of, and that’s difficult to break—occurs approximately every two and a half minutes.

This number isn’t a guess. It comes from a study in medical students published in the American Journal of Infection Control. The study found students touched their faces an average of 23 times per hour. And almost half of these hourly touches involved contact with a mucous membrane (eyes, nose, or mouth).

Ask yourself: how many times a day are you touching your face?

It’s an important question. Hands are a portal for bad germs to sneak inside you and potentially make you sick. It’s been estimated that 80 percent of infectious diseases are spread by touch. And since it’s not realistic to wear a hazmat suit every day, it’s important to frequently use proper handwashing technique (thoroughly with soap and water or using an alcohol-based hand rub).

Why? Effective hand hygiene neutralizes germs that may lurk on your hands. Soap and water are actually the best option, but alcohol-based sanitizer is a good backup when handwashing isn’t possible. While not dangerous, children under the age of six should have adult supervision when using a hand sanitizer. It’s also important to follow the directions for use listed on a sanitizer’s Drug Facts panel.

The Power of Proper Handwashing Technique 

Quickly rubbing and moving your hands under running water may feel like proper handwashing technique, but it’s not sufficient to achieve adequate clean. It’s best to take a few extra seconds to properly wash with soap and water. And doing it correctly could make the difference between staying healthy and becoming ill with a preventable infection.

Experts recommend scrubbing hands (to create friction) for at least 20 seconds or as long as it takes to sing “Happy Birthday” twice. The type of soap isn’t as important as the handwashing technique, meaning the regular stuff works just as well as antibacterial soap as long as you follow the handwashing steps below.

This approach is effective because soap is made up of pin-shaped molecules that have a hydrophilic head (water attracting), and hydrophobic tail (water repelling). Soap molecules can act as a bridge connecting the hydrophilic head to a water molecule and the hydrophobic tail to lipids and germs that may lounge on your hands.

When you wash your hands with soap and water, you surround the germs with soap molecules. The soap’s hydrophobic tails, in an attempt to avoid water, attach themselves to germs, and this effectively neutralizes them. While viruses aren’t technically alive, soap molecules compete with the lipids on and within the virus membrane to help pry it apart, rendering it harmless.

Finally, rinsing off the soap with water washes the vast majority of these germs down the drain.

Handwashing Steps with Soap

Now that you know why it’s important to practice proper handwashing techniques, let’s talk about the steps to complete this important task.

• Start by wetting your hands with clean, running water (warm or cold), and then apply soap.
• Create a lather in your hands by rubbing them together with the soap to create friction. Rub the lather on your palms and the backs of your hands. Make sure to go around and between all of your fingers and both thumbs. Move down your fingers to include the tips and nail bed. And even clean under the tips of your nails, as applicable.
• Continue this scrubbing and rubbing motion for at least 20 seconds. A good timer for completing this task is singing or humming the “Happy Birthday” song from beginning to end twice. You can also sing or hum the song of your choice, set your phone timer, or count. Just make sure to scrub until you at least hit the important 20-second mark.
• The next important step is to thoroughly rinse your hands under clean, running water.
• And finally, dry your hands using a clean towel (or paper towel). You can also allow them to air dry. But don’t dry them on your clothes.

Hand sanitizer (foam or gel) is the next best solution to clean hands when you can’t wash with soap and water. It’s important to ensure any dirt or grime on your hands is removed before using hand sanitizer.

• Apply about a dime-sized amount of waterless hand sanitizer (with an alcohol content of at least 60 percent) to the palm of one hand.
• Rub hands together to create friction, covering all hand surfaces, and focusing in particular on the palms, thumbs, fingertips and fingernails, until dry. The amount used should take at least 15 seconds to dry completely.

Now that you know how to correctly perform this health-maintenance activity, remember to do it often. The scientific evidence overwhelmingly supports proper handwashing technique as the simplest and most important way to help reduce the risk of infection. Adopting this important habit can play an important role in protecting your overall health, and the health of your family and friends.

Healthy family habits are key to raising healthy kids. Children look up to their parents as role models. So, it’s important to give them an example of a healthy lifestyle to follow.

Healthy eating and exercise are two habits lots of individuals focus on. And while personal health goals are great, getting your family on board is even better. Also, broadening your family’s scope of healthy habits to include all aspects of your lives is a good idea. Include habits like brushing your teeth, wearing a helmet, and washing your hands.

As kids get older, it can be challenging for them to reverse the habits they’ve already acquired. So, don’t wait another second to work on healthy habits with your kids. They’ll pick the good habits up fast and have a lifetime to practice.

Flip through the slideshow to find 19 ideas to work on as a family. Pat yourselves on the back for the work you’re already doing. Make a note of the suggestions you want to tackle together.

1. Make Your Bed

This simple task often gets overlooked, but it’s a great habit to get into. A freshly made bed helps you and your kids start the day on a positive note. And it makes for a neat and relaxing bedroom at the end of a long day.

Track how often you each make your bed on a chart for your whole family to see. You can have fun making this a habit by having bed-making races or competitions. Showing your kids your well-made bed will help them understand how important this daily ritual is to you.

2. Wash Your Hands

Hand washing is perhaps the most important habit for your health. By washing your hands after using the bathroom and before every meal, you keep germs at bay. So, it’s important to teach your family how important hand washing is for staying healthy.

Parents should remind kids often throughout the day to wash their hands. Little kids who have trouble washing their hands on their own may need a stool to help them reach the faucet. Also, show your children how to properly wash their hands by scrubbing with soap and rinsing with warm water for at least 20 seconds. Germs can spread from person to person and they can make people sick. Teaching this important habit can help stop the spread of unhealthy germs to help families and communities stay healthier.

3. Eat Breakfast Every Day

Your family can start every day with a healthy habit by always eating breakfast. The morning meal is often the first thing to go when a busy day looms. Take a stand for healthy habits and make sure your family eats breakfast every day.

This is one of the best ways to combat overeating throughout the day. Breakfast fills you up early and delivers sustaining energy until lunch. If you need quick breakfast ideas to help get you in the habit, try hard-boiled eggs, a piece of fruit, or a slice of whole wheat toast with nut butter.

4. Brush Your Teeth

Little kids might have a hard time remembering to brush their teeth twice a day. But this habit is critical for maintaining good dental health.

That’s because brushing your teeth whisks away plaque and bacteria deposits. Not allowing this build up on your teeth helps you maintain your oral health.

So, make it a habit to brush your teeth twice a day to keep your teeth and gums in shape. Two minutes per brushing session is the recommended amount of time. Try placing a timer in the bathroom to help your kids hit the two-minute mark. You can also sing a song or playing music to make brushing more fun for everyone.

5. Tidy Up

Keeping your living space neat and orderly is a healthy habit everyone in your family can take part in. Spending time at home is always more pleasant when all your belongings are in the right place. And having a clean house can help take your focus off clutter and put it towards your loved ones and healthy living.

Show your little ones where their toys, books, clothes, and shoes can be put away. Help kids get in the habit of returning items when they’re finished. Cleaning up is also a great way to teach responsibility and respect for your belongings.

You can tidy as a team by setting a timer and cleaning for 10 minutes. Race to see how fast you can get your house in order. Give kids different jobs each day so they can learn to sweep, wipe, and dust. They’ll thank you when they’re on their own and know how to keep their homes clean.

6. Turn Off the TV

Watching television can use up a lot of your family’s free time. Lounging can be relaxing in short sessions, but long spells can stall your productivity. It’s hard to be active and work on healthy living when the TV is on.

So, limit your TV time to an hour a day. Turn off the TV and find better ways to unwind as a family. Board games are just as fun and engage each family member. Plus they help kids build reasoning and problem-solving skills. Be a good example to your kids by suggesting you play together when they’ve had enough TV for the day.

You might even notice your sleep improve when you cut down on television. Spending time away from screens lets your eyes relax, keeps you from blue-light exposure, and helps you fall asleep easier, too.

7. Get Moving

Speaking of ways to relax and play as a family—exercise checks both boxes. Having a regular exercise routine is a great habit to work on together. Instilling a love for exercise in their youth can set your kids up for good, lifelong physical fitness.

The movement doesn’t have to be complicated to get the benefits of regular exercise. That can be a driveway basketball game or dancing to your favorite songs. You can spend time together and get fit when you move as a family.

Shoot for 30 minutes of activity every day. If your schedules are tight you can sneak exercise in by walking to school or riding your bike to work. Brainstorm ideas as a family that’ll help you get in the habit of exercising daily.

8. Find Adventure Together

Families that play together stay healthy together. Going on family-friendly adventures can make exercise a bonding experience for you and your loved ones.

Recreating in nature is a fun way to check out local scenery and spend time as a family. Hiking, biking, fishing, and rock climbing are a few outdoor adventures your family can embark on.

9. Wear Protective Gear

Safety is part of healthy exercise habits. Demonstrate the safe way to play by wearing protective gear when appropriate. If your kids see you gearing up for a bike ride, they’ll want to do the same.

Make it a habit to put on your helmet, shin guards, or elbow pads before you go out to play. It’ll save you from getting injured and show your kids how to stay safe.

10. Stay Protected From the Sun

Sunscreen is the best way to protect your skin from sun damage. Kids and adults alike need sunscreen before playing outside. Make applying it automatic.

Show your kids how to put on their own sunscreen. You can find kid-friendly, mineral-based sunscreens that are gentle on their delicate skin. Remind each other to reapply every two hours when you’re outside. And get in the habit of wearing a hat to stay protected from the sun.

11. Eat the Rainbow

Healthy eating is an excellent habit to work on as a family. You eat together often, so start focusing on healthy foods as a team.

Looking at the color of your food is a great way to make sure to get the nutrients your family needs. Whole foods are vibrant. Bright reds, deep purples, and dark greens make food interesting to look at and good for you.

The color of your fruits and veggies tell you what kinds of vitamins they can add to your diet. Yellow-colored foods are great sources of vitamin C. Vitamins A and E live in red and orange foods. Green foods pack calcium, iron, and other important phytonutrients.

Work together to put many different colors on the dinner table. A salad with mixed greens, tomatoes, avocado, red onion, yellow peppers, and cucumbers hits lots of colors on the spectrum and is nutritious to boot.

12. Skip Soda, Choose Water

This is a great, simple healthy habit to start with. That’s because healthier choices are readily available and easy for adults and kids to understand.

You already know soda and sugary drinks ruin your teeth and diet. So, make the switch to water (or milk for kids) as a family. To help this habit stick, keep soda out of the house. Order water with your meal (and milk for kids) when you eat out. Show your kids you mean business by staying clear of soda and providing healthier options that support growing kids.

13. Try New Foods

If your family’s go-to meals are getting stale, try expanding your palette. It’s hard to keep up healthy eating when you have the same foods over and over. Fatigue sets in. Luckily there are lots of ways to change it up and keep healthy eating interesting.

Adding spice to your food will change the flavor dramatically, without altering its health benefits. Garlic, cumin, pepper, and paprika add a little spice to vegetables like sweet potatoes. Turmeric, parsley, or cilantro in brown rice amp up the flavor.

You can also try preparing some of your favorites in a different way. For instance, oatmeal is a great option for breakfast. But during warmer months you might not feel like chowing down on a bowl of hot food. Rather than abandoning healthy oats for a donut or pastry, try overnight oats instead.

To make overnight oats, mix a handful of oats with yogurt, milk, chia seeds, and a drop of honey. Let it sit in the refrigerator overnight. When it’s time for breakfast, you have a cooler option. You can even slice bananas or chop berries to add to your oatmeal parfait.

14. Plan and Prepare Meals Together

When your family has a meal plan, you’re more likely to stick to eating healthy. Life gets busy and things come up. But don’t let convenience overwhelm your healthy eating habits. Try prepping food in advance so you have a quick, healthy option on hand.

Kids can help by choosing what meals they’d like to have for dinner. Encourage them to come up with meals that include a lean protein, veggies, and whole grains. Write your dinner plans down on a calendar in plain view. That way everyone is aware of what meal they’ll be enjoying that day.

You can also meal prep as a family. Cooking protein in bulk is a great way to speed up the dinner-making process. Your kids will love being included in the kitchen. Show them how to wash vegetables and season proteins like chicken or fish. They’ll relish the responsibility of helping make dinner and enjoy their food even more.

15. Learn to Read Labels

It’s tricky to understand what the labels on your food tells you. So, sit down with your family and figure it out together. When you learn how to read the nutrition labels on your favorite snacks, it’s easier to choose healthy options.

Take a box of breakfast cereal, for example. The calorie content is usually at the top of the label and tells you how many calories (energy currency) are in each serving. Note that a serving doesn’t always mean a huge bowlful. Demonstrate to your kids how much a serving of cereal is by measuring it with a measuring cup or food scale.

The macronutrients listed below the calorie information tell you how many grams of carbohydrates, fats, and proteins are in the food you eat. Examine how many of those carbs come from added sugars. And stay clear of foods with high amounts of added sugar.

Fats are usually broken down into different classes. Some foods have saturated fats, unsaturated fats, and trans fats. Look at the label and see what fats you can find. Avoid foods with trans fats. And monitor your saturated fat intake.

Protein can be all over the food spectrum. Turkey, chicken, lean red meat, eggs, flax seeds, chia seeds, and nuts all are great sources. Show your family how to find the amount of protein in each serving of packaged food. Challenge yourselves to eat foods with at least six grams of protein per serving.

The added vitamins and mineral and list of ingredients are found at the bottom of the food label. Nutrients like iron, zinc, and folate are added to help you meet your daily recommendations.

When you look at the ingredients, check out what’s at the top of the list. The higher the position on the list of ingredients, the greater the amount is in the food. With foods like bread, granola bars, and pasta, make sure whole grains are at the top. Lots of whole grains are going to keep you full for longer.

16. Practice Money Mindfulness

Kids shouldn’t be in charge of the checkbook, but they can play an important role in your family finances. Helping your children have a healthy relationship with money is one of the best life lessons you can teach them. Get kids in the habit of tracking their spending. And help them see the importance of saving money.

Show your kids how to create a simple budget for your household needs. Let them see where money comes from and what your family spends it on. You can have them read the bills that come in each month and keep track of grocery receipts. Your kids will feel proud of helping out and better understand the value of money.

17. Sleep Well

Bedtimes aren’t just for kids. As a family, work on getting your recommended eight hours of sleep each night. Going to bed at a decent hour will help kids and parents get that done.

Remind your family (and yourself) that your body needs a good amount of sleep to be productive during the day. Talk about how recharged you feel after getting the rest you need. You can set an example of healthy sleep habits by winding down early and waking up on time.

It can be tempting to get up and watch TV when you can’t sleep. When your kids see you do this, they’re probably wondering if they can, too. Instead of watching movies on the couch when you’re feeling restless, try reading or meditating. It’ll help your mind settle down and get you to sleep in no time.

18. Reward with Praise

When you notice your family members doing a great job, talk it up. Let your kids know you see their effort by praising their healthy behaviors. Words of encouragement and affirmation reinforce the healthy family habits.

Try not to reward healthy living by “breaking” your newly developed habits. By scrapping your hard work for an afternoon of binge eating and laying around, you can wind up undoing your efforts.

Instead, recognize attempts to keep healthy habits with praise. Tell your kids you are proud of them for making their health a priority. And encourage them to keep up the good work.

19. Practice What You Preach with Parental Role Modeling

It’s a team effort to get healthy family habits off the ground. When your kids see you making changes, too, they’ll be more likely to follow suit. You can’t expect children to work on maintaining healthy habits when you don’t do your part.

Give your kids permission to respectfully correct your actions. If they suggest you get off the couch and go out for a walk with them, lace up your shoes and hit the pavement. If they remind you to make your bed, go make it.

Leading your family in healthy habits requires your participation. Show your kids how much these healthy family habits mean to you by practicing them. You’ll have more success at meeting your health goals as a family when you work as a team.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

Little ones love their independence. They feel empowered when a decision is theirs to make. So, give kids lots of opportunities to learn how to make healthy lifestyle choices. You can help, too. That’s because children look to their parents and mentors for direction. And it’s important to help set them up for success in many aspects of their health.

Teaching your children to make healthy choices doesn’t need to be complicated or daunting. Easy-to-manage, simple adjustments to your current routine are all you need to keep your kids on track. Working on healthy decision making as a family is also a great way to reinforce the principles of healthy living for children.

If you need ideas for introducing healthy living concepts to kids, try to focus on these five high-impact areas:

1. Eating a fiber-rich diet
2. Enjoying kid-friendly exercises
3. Getting adequate sleep
4. Keeping good mental health in mind
5. Developing a safe, responsible relationship with electronic devices

Kids are like sponges. They soak up new information and learn quickly. Below, you’ll find ideas and tips to help you teach kids about making smart decisions for overall health. Before you know it, your kids will be empowered to choose healthy options on their own.

Find Ways To Help Your Kids Eat More Fiber

Kids need balanced meals and snacks to power their play and support their growth. Fiber-rich foods are the key to lasting energy for fueling days of fun. Adults already know the importance of fiber. Once you’ve reached adulthood, you’ve heard “eat more fiber” too many times to count. So, pass along your wisdom and show your kids why they need it, too.

It’s starts with a simple fact: without fiber, it’s a lot harder to properly digest the food you eat. A child’s body (like any adult’s) needs adequate fluids and fiber to support health digestion. When the digestive system runs low on fiber, constipation and discomfort could be on the horizon. And it’s hard to run around and play with stomach discomfort.

Supporting healthy digestion isn’t all. Fiber-packed foods keep kids satisfied after a meal. It promotes feelings of fullness and helps keep children from overeating. With fiber, your kids get consistent amounts of energy without making them crash from a sugar high. This helps kids play or learn longer with steady energy.

Help your kids see how much fiber they need each day. Daily recommended amounts of fiber are different for every age group. The simplest way to calculate the amount of daily fiber needed is age plus five grams. This means that a three-year-old needs eight grams of dietary fiber daily.

Reading the nutrition label for a favorite packaged food is probably the last thing on a child’s mind. But you can show them where to look to find how much fiber is in their meal or snack. Help children choose fiber-rich foods to help them meet their daily fiber needs.

Fiber is an important part of many yummy foods and snacks that kids already love. Berries and nuts are excellent sources of fiber. Apples, beans, oranges, pears, peas, and whole grains are all kid-friendly fiber foods. Eating foods with lots of fiber has an added bonus. Since fiber is found naturally in fruits and veggies, fiber-rich foods are loaded with vitamins and nutrients. So, take the chance to explain to your kids why fiber is important and show them how good it can taste.

You can even sneak extra fiber into the occasional baked good or treat. Do this by replacing white flour with whole wheat flour in recipes or adding more fruits and veggies into sauces and other dishes. Adjustments like these will go a long way to meeting your child’s fiber needs.

A great way to help ensure kids eat the fiber they need is to provide five age-appropriate servings of fruits and veggies daily. When kids are good at consuming their fruits and veggies and other whole fiber-rich foods daily, there’s no real need to count fiber grams.

Make Exercise Fun for Your Kids (and for You)

Kids are already experts at moving and grooving. They run, jump, climb, and play all day long—this makes regular exercise a natural next step for little ones to tackle.

Exercise that seems like play is a great way to encourage kids to be active. And it doesn’t require a trip to the gym for kids to get moving. They can head to the park or the playground instead.

The best kid-friendly exercises should include elements of flexibility, strength, and endurance.

Games of tag and foot races are good for teaching kids about agility and speed. Sports like soccer, basketball, and running help little ones focus on endurance. Yoga and tumbling reinforce flexibility.

Kids can flex their strength on the monkey bars or jungle gym. Jumping rope, riding on a teeter-totter, and pushing friends on the swing set are other fun strength-building activities.

But don’t let their eagerness to play keep them from exercising safely. Kids can get hurt while they play just like adults do. That’s why it’s important to teach children how to protect their little muscles and joints from injury.

Encourage your kids to warm up and stretch before a play session. This can take the form of a walk to the park, or a short yoga sequence. Also, avoid dehydration by keeping plenty of water on-hand. Check in frequently with children so they don’t ignore any signs of injury.

One of the best things you can do is let your kids see you exercise. Show them how important activity is to health. Making workouts a family affair will also help kids develop lasting interest in health and fitness. It even makes it easier to give kids the support they need to try new ways of moving. So, get out and play together and have fun exercising as a family.

Support Healthy Sleep Habits With Bedtime Routines

Children thrive with routines, which comes in handy when it’s time to get to sleep. That’s because a predictable bedtime routine can be a game changer for getting your little ones the sleep they need.

Studies have shown adequate sleep has several positive impacts for children and teens. Attention, memory, and behavior show up often. But many aspects of mental and physical health have been shown to improve when kids get enough sleep.

But what’s the right amount of sleep? Recommended amounts vary by age group. Here is a breakdown:

Age (years)	Sleep time (hours/day)
1-2	11-14
3-5	10-13
6-13	9-12
14-18	8-10

These recommendations can help you assess how your child is doing in the sleep department. Try to create a bedtime routine to help them meet their daily sleep needs.

For young children, make the hour before bed loving and calm. Taking a bath, turning down the lights, and reading a story or two helps children transition from playtime to bedtime. And don’t forget, consistency is key for successful bedtime routines.

Older children and teens benefit from regular bedtimes, too. Going to bed at a similar time each night helps ensure your teens log enough sleep. Teens should also turn off electronic devices 30-minutes-to-one-hour before bedtime. Blue light from phone, tablet, and TV screens make it harder for the brain to wind down for bed.

If dental care is not part of your bedtime routine, then add it today. Taking care of your teeth is critical to your overall health. And it’s easiest to remember to do it before bed and right after your kids wake up.

If you want your kids to follow a regular bedtime schedule, then you should also follow one. If children see you sticking to a normal bedtime, they will be more likely to follow. In this case, leading by example also helps you get the sleep you need to deal with your well-rested, energetic children.

Teach Kids How to Prioritize Their Mental Health

Everybody experiences emotional ups and downs—even kids. That’s why it’s important to help children build a foundation of good mental health to carry them through times of worry or fear.

Kids should understand they need to take care of their minds and bodies equally. Feelings of worry, anxiety, sadness, and fear are all part of growing up. So, let your kids know they can come to you if something is troubling them.

Emotional wellness encourages kids to feel positively about themselves and others. It will help kids have happier relationships. They’ll also feel excited and interested in new adventures. Being mentally healthy helps kids get enough sleep and succeed in the classroom, too.

It all starts with open lines of communication. So, talk to your kids about recognizing changes in their social and emotional wellbeing. Make sure they know they can trust you when they’re feeling low. Words of support and praise from a loved one could be just the thing they need to start feeling better.

Also, overall health is a big, interconnected puzzle. You can promote your child’s mental health by helping them make smart diet and exercise choices. Wholesome foods and regular exercise are two of the best ways to help maintain a healthy mind.

Model Safe, Responsible Use of Electronic Devices

Digital devices are everywhere, and kids have easy access to them. Your kids might even be better at using a smartphone or tablet than you are. What they need from you is instruction on how to use devices responsibly.

Families can ensure their kids are safe online by supervising cell-phone and tablet use and sharing passwords. Try to establish open communication when it comes to the Internet. Help your child understand what’s appropriate for them to read, listen to, and watch. Tell them to be cautious and never share personal information online.

And it’s just as important to manage how much time kids spend logged into the digital world. Make escaping from screens and computers a priority. These off-screen experiences foster active play and imaginative thinking. Implementing these habits will help your family avoid the pitfalls of a digital world—like reduced sleep quality, unhealthy weight, and poor social skills.

Teach kids how to respect the boundaries you set around digital devices by taking breaks from technology yourself. Show children how much you enjoy time away from your phone by engaging with them one-on-one.

Find fun offline activities to do together. They’ll love the solo attention and you’ll enjoy knowing your kids are developing a healthy relationship with electronic devices.

Start Now to Set Your Kids Up for Success

Making healthy choices is an important life skill that parents can teach their kids. Your example and guidance are enough to show them how to make their own good decisions. Lead your kids to a life of healthy living by teaching them how to make good choices for themselves today.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

Humans crave companionship and camaraderie. That’s why social health is one of your pillars of overall health. And friends are great and important. But being a social animal has drawbacks—more than just the social pressure to go to that party you’d rather skip. Peer pressure can create or reinforce unhealthy habits and behaviors.

That’s right. Peer pressure doesn’t stop existing when you get older. The connections it has to health are important throughout your life. It extends from avoiding the wrong crowd as a teen to finding your tribe of healthy friends as an adult.

Studies have found that teens and adolescents crave acceptance from their peers more than adults. These social pressures produce big emotions in teens that can alter decision-making.

The good news is that people generally get better at dealing with or rejecting peer pressure as they age. But the resistance doesn’t change much between 18 and 30. And research is also uncovering interesting connections between adult peer pressure and health.

A study of adult Australian women found strong connections between health and peer pressure. It showed how much of an impact social norms and support can have on diet and exercise. The results suggested that women who are around healthy people were more likely to exhibit healthier behaviors in diet and activity.

These connections between social pressures and health holds true in the smallest group, too—married people. Studies have consistently found partners who make healthy choices together have more success in sticking with them. But being married also correlates with weight gain.

So, maybe the focus for adults shouldn’t be avoiding peer pressure. Instead, you should seek out or create situations where positive peer pressure can work in your favor.

This is probably most important in diet and physical activity—two areas that have wide-ranging impacts on health. So, let’s take a look at two scenarios where peer pressure and health intersect, focusing first on food choices and then on activity levels.

The Why and How of Peer Pressure and Diet

You already know how important it is to eat a healthy diet. The kind that provides a balance of whole grains, healthy fats, fiber, and plenty of protein. But it’s not always easy.

Some of that difficulty could stem from what people are eating around you. It’s much harder to stick to salad when others are indulging in delicious treats. Willpower only goes so far.

But the opposite scenario is also true—when you are around healthy eaters, you feel pressure to do the same. That’s the positive side of peer pressure. And it’s backed up by more than intuition or experience.

Science supports the fact that healthy eating is contagious. One review from the University of Liverpool—which analyzed 15 studies—says these kind of healthy eating behaviors are “transmitted socially.” This was done through the dissemination of eating norms to participants. And the researchers suggest using this positive peer pressure to change behaviors around healthy eating.

Basically, what your peers—friends, family, or coworkers—are choosing impacts what you choose. If you’re around big eaters choosing high-calorie, high-fat foods, your choices may follow suit. But the power of social norms and peer pressure make it less likely you order the fries when everybody gets a salad.

You want to be part of the group and identified as normal. In fact, you don’t even have to see these behaviors from your peers. Simply viewing the social norm in one way—healthy or unhealthy—is likely enough to push you in one direction.

How can you use this to your advantage?

Start by thinking differently and asking questions. You might be bombarded with ads for fast food and unhealthy foods. That can make you think those foods are what normal people eat. Change your perspective by focusing on the healthy options people choose around you. Even ask your friends what their daily diet looks like. It’s probably healthier overall than the choices they might make at a party or restaurant.

This shift in perspective might be enough to nudge you toward the healthy option for dinner. That’s something you can build on to cement healthy habits.

But if that isn’t enough, you may have to flip the switch yourself. That means creating the positive peer pressure you’d like to see in your group of friends. When you have the option, choose healthy. It’s your turn to host the dinner party, so opt for a plant-based meal. After a while you might see these healthy-eating choices reflected back.

Now you know how peer pressure affects diet. Use it to your benefit and steer the social norms of your peer group toward healthy behaviors.

How Activity is Affected by Peer Pressure

Physical activity is another extremely important piece of your health puzzle. The impact of moving your body extends from your weight and heart health to your bones and joints.

And social pressure can shape your exercise and activity in many of the ways it does your diet.

Nobody wants to be left out. The fear of missing out (or FOMO, for those in the know) is a powerful force. It can push you to go hiking when you’d really like to be watching TV instead. And consistently using that positive peer pressure can help solidify a healthy lifestyle.

Research shows these tendencies start early and extend to adulthood.

One study in children showed close friends provide the biggest impact on activity levels. Another in adults found that couples influence each other’s fitness levels. So, no matter your age, if the people closest to you are active, you’re likely to be, too.

You can apply the tips from above about peer pressure and diet to activity and exercise. “Be the change you want to see” is good advice in many cases. So, you can always start a fitness craze in your group of friends. But there are more options when it comes to peer pressure and fitness.

You probably wouldn’t just sit down to dinner with random people you see eating healthy. That’s outside of accepted social norms. But you can more easily surround yourself with a fitness-based community.

Here’s some ideas to explore:

• Join group fitness classes at work or a local gym.
• Get involved in an activity-related group—a running club, recreational sports league, or yoga studio.
• Seek out online fitness communities for support.
• Follow social media accounts around activities, sports, and fitness.

Whatever you decide to pursue, talk about it with your spouse and closest friends, and invite them along. Maybe they’re looking for a push, too. So, you can help create an active atmosphere that can pick you up when you need it.

Applying Positive Peer Pressure to Other Aspects of Overall Wellbeing

Your whole life can benefit from a boost of positive peer pressure. It can move the needle across the spectrum of holistic health and wellness—mentally, emotionally, intellectually, and financially.

It all starts by surrounding yourself with people who support your goals. That includes people who will push you to be your best in every aspect of your life. You want to be around people who exhibit the behaviors you want to achieve.

Want to achieve great heights in your career? Join groups and make friends with high achievers. It’s just like hanging out with fitness fanatics to boost your activity and exercise.

Making a wide assortment of friends and creating a varied social network (in real life and online) is key to leveraging peer pressure for your benefit. And now that you know the secrets of positive peer pressure, you’re empowered.

All you have to do now is act. Start using the boost of social pressure to push you in the direction of a healthier lifestyle—and take your friends with you, too.