Summer Family Wellness: 5 Evidence-Based Strategies for a Healthy and Joyful Season
Summer is here, and it's the perfect time for families to prioritize their health and wellness. Recent research and expert recommendations suggest five evidence-backed strategies that can help create a balanced, enjoyable, and truly restorative summer season for all family members.
1. Maintain a Consistent Routine Encourage regular sleep schedules, mealtimes, and daily activities to provide structure and stability. This support mental and physical health for both children and adults during the summer months. Designating certain hours as "device-free," such as during meals or family outings, can help reduce screen time.
2. Promote Social Connections Facilitate opportunities for family members, especially children and teens, to stay connected with friends through playdates, summer camps, group activities, or community programs. Social interaction is essential for emotional well-being and helps prevent feelings of isolation or loneliness.
3. Encourage Physical Activity Engage in regular exercise such as biking, swimming, hiking, or organized sports, ideally with friends or family. Group physical activities increase motivation and enjoyment, boost mood, and advance both physical and mental health. The CDC recommends at least 60 minutes of moderate-to-vigorous activity per day for children aged 6-17.
4. Foster Mindfulness and Stress Reduction Incorporate mindfulness practices like deep breathing, yoga, or spending time in nature into the family routine to help manage stress and build resilience against anxiety and emotional challenges. Short, family-friendly mindfulness exercises, such as deep breathing before bed or a "gratitude circle" at dinner, can support mental health.
5. Optimize Sleep and Limit Screen Time Establish good sleep hygiene with consistent bedtimes and pre-sleep routines while limiting screen time, especially before bed. Adequate rest is critical for recovery, emotional regulation, and overall wellness. Natural light exposure during the day and limiting screen use before bed can help regulate circadian rhythms and maintain a consistent sleep schedule.
By implementing these strategies in combination, families can create a summer that is not only fun but also truly restorative. Encouraging a healthier diet, such as involving kids in making healthy snacks like smoothies, fruit salads, or homemade popsicles using seasonal produce, can further support family wellness.
Remember, summer doesn't need to be packed with expensive trips or rigid schedules. Moving your bodies, connecting with each other, and creating space for rest and joy are valuable wellness strategies. Planning tech-free activities like board games, backyard camping, stargazing, or creative crafts can strengthen family bonds.
Implementing these strategies collectively supports holistic family wellness by addressing physical health, mental health, social well-being, and effective stress management during the summer season. Happy and healthy summer to all!
References: [1] American Academy of Pediatrics (2021). Media and Children's Health. [2] American Psychological Association (2021). Stress in America. [3] Centers for Disease Control and Prevention (2021). Physical Activity for Everyone. [4] National Sleep Foundation (2021). Sleep in Children and Teens.
- Incorporating healthy food choices into summer activities, such as making smoothies or popsicles with seasonal produce, supports the nutritional aspect of family health and wellness.
- Building a workplace-wellness culture at home starts with prioritizing mental health by practicing mindfulness and reducing stress through deep breathing, yoga, or nature walks.
- Engaging in science-backed health-and-wellness activities, like bike rides or hikes, promotes fitness and exercise for the entire family.
- By limiting screen time and optimizing sleep, families can improve their overall health by better regulating circadian rhythms and enhancing emotional regulation.
- Strengthening family bonds is crucial for overall well-being; consider planning tech-free activities like board games, backyard camping, or creative crafts to facilitate bonding and social connections.
