Staying healthy as a family involves more than just the physical aspect of wellbeing; it encompasses mental and emotional health as well. According to the NHS, being healthy means maintaining a balanced diet, staying physically active, and looking after mental wellbeing. However, achieving this can be challenging for many families due to barriers such as poverty, lack of resources, and time constraints.
Here, we’ll explore how families can overcome these challenges and adopt a healthier lifestyle together.
Understanding what it means to be healthy
The NHS defines a healthy lifestyle as one that includes a balanced diet, regular physical activity, adequate sleep, and good mental health practices. For both adults and children, this means consuming a variety of foods to get a range of nutrients, engaging in physical activities that increase heart rate, and managing stress through relaxation and mindfulness techniques.
Barriers to staying healthy
Poverty and lack of resources
One of the primary barriers to maintaining a healthy lifestyle is poverty. Families with limited income often find it difficult to afford fresh fruits, vegetables, and other healthy foods. Additionally, they may lack access to safe places for physical activity.
Time constraints
In today’s fast-paced world, many families struggle to find time to cook healthy meals or engage in physical activities together. Busy work schedules, school commitments, and other responsibilities can make it challenging to prioritise health.
Lack of knowledge
Some families simply may never have been educated on what constitutes a healthy diet, or the importance of physical activity. This can lead to poor dietary choices and a sedentary lifestyle.
Staying active together
Physical activity is crucial for maintaining a healthy lifestyle, and there are many ways families can stay active together. Here are some suggestions for free and paid options:
Free activities
- Walking: Regular walks in the park or around your local neighbourhood are a great way for families to stay active. It also provides an opportunity for family bonding and exploring nature.
- Skipping: A fun and simple exercise that can be done in the garden, or at a local park.
- Climbing trees: Encourages physical strength and coordination in children, while also being a fun and adventurous activity. (Parents – please be sure to supervise!)
- Home workouts: Utilise online resources to follow family-friendly workout routines that cater to all fitness levels. Joe Wicks has plenty of free YouTube videos available, encouraging people of all ages to move their bodies.
- Free classes – LFC Foundation and Everton in the Community both offer a variety of free sports classes for children in Liverpool.
Paid activities
- Swimming: A fantastic full-body workout that is suitable for all ages. Many schools and community centres offer family swimming sessions at a reasonable cost. Swimming at Lifestyles in Liverpool is free to children under 16 during the summer holidays.
- Cycling: A fun way to explore the outdoors, whilst also staying fit. Families can invest in bicycles and explore cycling paths together, or get in touch with Peloton Liverpool Cooperative if you live in the Liverpool City Region.
- Sports Classes: Enrolling children in sports classes such as football, gymnastics, or dance can help them stay active and develop social skills.
Eating better as a family
Eating a balanced diet is essential for maintaining health. The NHS recommends a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Here are some tips and recipes for families to eat better:
Tips for eating better
- Plan meals: Planning meals in advance can help families make healthier choices and save time. Sit down together once a week and decide what you’d like to eat in the week ahead; that way, by planning your breakfasts, lunches, dinners and snacks in advance, you can stick to a budget and ensure you are eating a variety of foods.
- Cook together: Involve children in meal preparation to teach them about healthy eating, and make it a fun family activity. Even if your children are young, you can involve them in any way they are able to take part, such as passing you the vegetables before you chop them, or washing fruit.
- Healthy snacks: Keep healthy snacks like fruits, nuts, and yogurt readily available to encourage better snacking habits. Try to save sweets, crisps, chocolates and biscuits for special occasions, or once a week (e.g. at a family picnic on a Saturday).
- Hydration: Encourage drinking water over sugary drinks. Swap fizzy drinks for water, milk or sugar-free cordial.
Healthy recipes for families
- Vegetable stir-fry: A quick and easy dish made with a variety of colourful vegetables, chicken or tofu, and a simple soy sauce-based dressing. Serve with brown rice or whole-grain noodles.
- Chicken and vegetable skewers: Skewer pieces of chicken, bell peppers, onions, and cherry tomatoes. Grill and serve with a side of cous cous or a fresh salad.
- Overnight oats: Combine oats, milk or yogurt, fruits, and a drizzle of honey. Let it sit overnight in the fridge for a healthy and convenient breakfast.
- Homemade pizza: Use whole-grain pizza dough, top with tomato sauce, lean protein (such as chicken or turkey), a sprinkle of cheese and plenty of vegetables. Let the kids help with adding the toppings!
Mental health and wellbeing
Being healthy is not just about physical health; mental health is equally important. Good nutrition and regular physical activity can have a positive impact on mental health for both children and adults. Here are some ways to support mental wellbeing as a family:
Benefits of eating well and staying active
- Improved mood: Regular physical activity releases endorphins, which are natural mood lifters. Eating a balanced diet can also stabilise mood and energy levels, for both adults and children.
- Better sleep: Both exercise and good nutrition contribute to better sleep patterns, which is crucial for mental health.
- Stress reduction: Physical activity can reduce stress and anxiety, while a diet rich in vitamins and minerals can support brain function and reduce symptoms of depression in both children and adults.
One step at a time
Staying healthy as a family is a multifaceted approach that includes physical, mental, and emotional wellbeing. By understanding the barriers and exploring various free and paid options for staying active, families can make healthier choices together.
If you are used to eating cheap and cheerful meals that aren’t particularly healthy, and living quite a sedentary lifestyle, it’s not as simple as waking up one day and changing your entire family’s lifestyle. But, through adopting new habits over time, including cooking and eating better, prioritising mental health, and regularly exercising together as a family, new habits will become your new norm. With commitment and creativity, families can overcome obstacles and enjoy a healthier, happier life together.
