Healthy habits, such as education, are acquired at home: food, hygiene, exercise and, of course, sharing moments with the family to lay the foundation for our communication and teach children our values. Making health a priority early creates benefits that last for years.
Table of Contents
Decalogue of Healthy Habits
- Automate breakfast, lunch and dinner. Set the most suitable foods for each meal and time of day.
- Buy healthy food. You will create a good habit in children if when they are hungry it is what they find at home to eat.
- Do not go hungry. To maintain a healthy weight we must eat several times a day. Fruit or dairy products are recommended between meals, for example.
- Personal hygiene. Children from an early age should brush their teeth at least twice a day. You also have to get them used to washing their hands before each meal and teach them to shower properly.
- Hydrate properly. Drink fluids throughout the day, especially plenty of water, and hydrate well before and after exercising.
- 20 minutes of exercise a day. Walk, skate, ride a bike, climb stairs… You don’t have to go to the gym to be in shape.
- Play and make plans as a family. Reserve some time each day to play and make the games as active as possible. At the weekend make plans together.
- Have dinner (or breakfast) together every day. Take the opportunity to tell each other about the things of the day. Turn off the TV and leave phones and tablets out of reach.
- Read before going to bed. Create the habit in children of reading before going to sleep by telling them stories in bed from an early age.
- Get adequate sleep. Children aged 5 to 12 years should sleep between 10 and 12 hours a night, and adults and adolescents around 7 or 8 hours.
7 Essential Personal Hygiene Healthy Habits
Acquiring healthy hygiene habits is essential for our well-being and it is important that both at home and at school we are able to convey to children the importance of them. With good hygiene, we are preventing children from falling ill and promoting personal well-being and interpersonal relationships.
- The child must have all the necessary tools for cleaning
This is the first step in getting him used to using them. Since they are very young, children must have their own toothbrush and toothpaste, comb, soap, towels… and feel responsible for them. In addition to the ones he has at home, we have to get him used to carrying a small daily toiletry bag with at least a toothbrush and toothpaste, especially if he eats at school. - Hand and nail washing
Hands are one of the most important vehicles for transmitting infections, so we have to pay close attention to keeping them clean at all times. They must learn to wash themselves properly with soap and water, especially before handling food and eating, after touching animals, before and after going to the bathroom and, of course, whenever they are dirty. It is advisable to start this habit and routine between 12 and 18 months, helping them so that little by little they can do it independently. - Daily shower or bath
If we make bath time fun, it will not be difficult for us to establish a routine. As they grow we have to teach them how to wash each part of their body well so that they acquire autonomy. It is preferable that the bath is at night and at the same time, before dinner. - Hair
It is not necessary to wash your hair every day, but it is necessary to keep it neat. To do this, we must teach children to brush their hair every day and, if they have long hair, to comb it. When they are old enough to start washing, they have to learn to lather it up and, above all, rinse it properly so that there are no soap residues left. Although their autonomy must be encouraged, we will have to be attentive for some time and supervise that they have washed their hair properly. - Teeth
Brushing teeth after each meal is a fundamental habit that children must learn from an early age to prevent cavities, bad breath and possible diseases. In about 18 months we can teach them only with the brush so that they are making contact and from the age of 3 they can use special toothpaste for children. We will have to be on top so that they do not forget to brush their teeth and supervise that they do it correctly, the most important being brushing before going to sleep since it is at night when the proliferation of bacteria is most active. Dentists advise that the process last around 2 minutes. These are the steps for correct brushing:
- Move the brush back and forth in short movements, going well along the gum line.
- Use the same motion to brush the outer, inner, and chewing surfaces of your teeth.
- Gently brush the tongue, inner cheeks, and the roof of the mouth.
- Floss to clean the space between your teeth.
In this age of increasing awareness about the importance of oral hygiene and its connection to overall health, home water flossers have gained popularity as an effective and convenient way to maintain optimal dental wellness.
- The Nose
Colds and allergies produce mucus, and too much of it can clog the nostrils and make it hard to breathe. Teach children to blow their noses properly, always carry clean handkerchiefs, and avoid touching their noses with dirty hands. - Toilet Hygiene
When children begin to go to the bathroom on their own, they have to learn to clean themselves well. After defecating, clean thoroughly using enough toilet paper so that there are no remains (the last piece of used paper should be clean). Girls should wipe from front to back. After using the toilet, flush and check that it is clean. Immediately wash hands with soap and water.
Why These Habits Matter More Than Ever
Recent large studies (2024–2026) show that only about 1 in 10 children fully meet the recommended daily targets for physical activity, limited screen time, and adequate sleep at the same time. Physical activity is usually the lowest area — often only 19–25% of school-age children get 60 minutes most days. Sleep is better (around 65%), but recreational screen time continues to push both sleep and movement downward.
This is why the simple habits listed above remain so valuable. They are realistic, low-cost ways to protect children’s health even when modern life makes it harder. Making health a priority early creates benefits that last for years.
| Habit Area | Recommended Target | Approx. % of Children Meeting It | Link to the Lists Above |
| Physical activity | 60+ minutes most days | 19–25% | 20 minutes of exercise + family play |
| Sleep | 9–12 hours (ages 6–12) | ~65% | Adequate sleep + reading before bed |
| Limited screen time | ≤ 2 hours recreational on weekdays | ~48% | Device-free family meals |
| Limited sugary drinks | Very few per week | ~70% limit them | Buying healthy food + not going hungry |
Making the Habits Easier in Daily Life
A few practical supports help the original lists stick:
- Keep a water bottle and a fruit bowl visible (supports hydration and “do not go hungry”).
- Fix the evening sequence: bath → teeth → story → lights out. Children settle faster when the order never changes.
- Turn at least one weekend plan into something active (park, bike, long walk).
- Put phones and tablets away during meals and the last hour before bed.
For more quick, realistic ideas that fit busy families, see our guide to 7 things that give your health a boost today. Simple changes in daily routine can also support the body’s natural processes — explore simple ways to healthy fit detoxify your body for gentle, practical approaches.
Screens, Sleep and Family Time
One of the biggest modern pressures is screen time. When devices stay on late, children usually sleep less and move less the next day. Keeping screens out of the bedroom and away from the table protects several of the habits already listed (family meals, reading, and adequate sleep).
If screens have started to take more space than you want, a short digital reset can help restore balance. You can read more here: how a digital detox can transform your well-being.
Habits That Last Into Adulthood
The routines children learn at home — regular meals, daily movement, hand washing, and consistent sleep — tend to stay with them as they grow. Building these early is one of the most effective ways to support long-term health and age healthily.
For ongoing support and resources, visit our wellness center.
Simple Weekly Family Check
Use this short list together with the original decalogue and hygiene points:
- Did we have a few screen-free family meals this week?
- Did the children get active play most days?
- Are teeth and hands being cleaned without constant reminders?
- Is bedtime close to the recommended hours?
- Did anyone feel constantly tired or thirsty?
Small consistent steps matter more than doing everything perfectly every day.