With spring in the air, many New Yorkers are looking ahead and planning healthy family activities for summer. While these activities are key, developing healthy habits start at home.

The following tips are some great ways to incorporate healthier eating habits and more physical activity into your daily family routine.

1. Make healthy eating fun. Kids will enjoy healthy food. Let them pick out a new fruit and veggie every week and cook it together in a healthy way. Choose whole grains (whole wheat bread, brown rice) and lean meats (chicken, turkey). And don’t forget about the drinks. Make water your go-to choice instead of sugary beverages. Seltzer is a great option if you still want some refreshing bubbles! Reinforce healthy eating habits in children by being good role models. 
    
2. Play outside every day. Children should have at least an hour a day of unstructured play outside (when possible). They should also break a sweat at least three times a week by getting 20 minutes or more of vigorous physical activity. Join your children in games that get your heart pumping and body moving!
    
3. Spend time together. Life can be hectic, but it’s important to spend quality time together as a family. Traditions like eating as a family, bedtime storytime, or a Saturday morning workout can be a great way to create that time to connect. Even if you are short on time, focus on the quality of the time you spend together. 
    
4. Reduce screen time. Recreational screen time should be limited to two hours or less per day, so make a family plan to reduce screen time at home. Try to turn off screens during meals or charge electronics in the kitchen overnight. Fill in your usual screen time with new activities, like going for a walk after a meal or a family board game night!
    
5. Sleep well. Keeping a regular sleep schedule boosts health for both kids and adults. Screen time near bedtime can make it harder to fall asleep. Unwind together in the evenings by reading a book or listening to soft music to ensure the body is preparing for sleep. Kids are growing and need 10-12 hours of healthy sleep per night. Adults need 7 to 8 hours per night.

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If you’re looking for more ways to spend quality time together as a family, check out all our family programming at your local YMCA in New York City!