Healthy living for kids & teens
Simple, science-backed habits for growing bodies — and goals that focus on feeling good and doing more, never a number on the scale.
Kids and teens don't need diets or weigh-ins. They thrive on a few steady habits — moving every day, eating mostly whole foods, sleeping enough, and staying hydrated — and on goals that celebrate what their bodies can do.
The short answer: for young people, focus on habits, not weight — daily movement, whole foods, good sleep, and water. If you have any concern about a child's growth or weight, their pediatrician is the right guide; they track growth over time, which a single number never can.
Move every day
Aim for about 60 minutes of activity most days for ages 6–17 — and it doesn't have to be “exercise.” Play counts.
- Aerobic. Running, biking, swimming, sports, dancing, active play — most days.
- Muscle-strengthening. Climbing, push-ups, monkey bars, bodyweight games — ~3 days a week.
- Bone-strengthening. Jumping, hopping, running — ~3 days a week.
Younger kids just need plenty of active play sprinkled through the day. The best activity is the one they enjoy enough to keep doing.
Build healthy eating habits
Skip the calorie counting. The aim at this age is a positive, lasting relationship with food:
- More whole foods — fruits, vegetables, whole grains, and lean proteins.
- Fewer ultra-processed snacks and sugary drinks, without banning them entirely.
- Water as the default drink; save juice and soda for occasions.
- Regular family meals when you can — they shape habits more than any rule.
One important note: avoid labeling foods (or bodies) as “good” or “bad,” and avoid putting children on restrictive diets. Habits beat rules, and kindness beats pressure.
Protect sleep
Sleep is when growing bodies and brains do their repair work. As a general guide:
- Ages 6–12: about 9–12 hours a night.
- Teens 13–18: about 8–10 hours a night.
Consistent bed and wake times — even on weekends — and screens off before bed make the biggest difference.
Stay hydrated
Water is the everyday drink. Kids need more when it's hot or when they're active, and thirst plus pale-yellow urine are good simple signals. Make water easy and available, and it usually takes care of itself.
Goals that aren't a number
For young people, the scale and BMI aren't the right scoreboard — they're still growing, and a healthy body comes in many shapes. Far better goals to track:
- More energy through the day, and a steadier mood.
- Running or playing longer without getting winded.
- Getting stronger — more push-ups, climbing higher, carrying more.
- Trying a new activity and sticking with it.
- Choosing water, and sleeping well most nights.
These build real confidence and habits that last — without ever asking a child to focus on their body size.
Common questions
How much exercise do kids and teens need?
Children and teens (about ages 6–17) do best with around 60 minutes of physical activity most days. Most of that should be moderate-to-vigorous aerobic movement — running, biking, swimming, sports, active play — plus muscle-strengthening activity (climbing, push-ups, playground bars) and bone-strengthening activity (jumping, hopping, running) about three days a week. Younger children simply need lots of active play throughout the day.
Should my child go on a diet to lose weight?
Children and teens should not start a weight-loss diet on their own. Their bodies are still growing, and restrictive dieting can backfire — affecting growth, energy, and their relationship with food. If you have concerns about your child’s growth or weight, the right next step is their pediatrician, who looks at growth over time, not a single number. For everyone else, the goal is simply building healthy habits.
How much sleep do kids and teens need?
Sleep is when growing bodies and brains recover. General guidance: ages 6–12 need about 9–12 hours a night, and teens 13–18 need about 8–10 hours. Consistent sleep and wake times — even on weekends — and screens off well before bed make a big difference.
What are healthy goals for a child that aren’t about weight?
Far better than the scale: more energy through the day, being able to run or play longer without getting winded, getting stronger (more push-ups, climbing higher), trying and sticking with a new activity, drinking water instead of soda, and sleeping well. These build confidence and habits that last — without making a child focus on their body size.
This guide is general education, not medical advice, a diagnosis, or a treatment plan, and it is not a substitute for your pediatrician. Every child is different; for guidance specific to your child's growth, nutrition, or health, please consult a qualified pediatric healthcare provider.