Your Health, your Way!

Physical activity is essential for children’s physical health, cognitive development, and emotional well-being. Children aged 5-12 should aim for at least 60 minutes of moderate-to-vigorous physical activity each day. The good news is that this doesn’t need to happen all at once—it can be accumulated throughout the day through active play and structured activities.

The Power of Play
Unstructured play is just as important as organised sports. Whether it’s climbing trees, playing tag, riding bikes, or creating obstacle courses in the garden, active play helps children develop coordination, strength, and creativity. It also teaches problem-solving skills and allows children to explore their physical capabilities in a fun, pressure-free environment.

Finding Activities They Enjoy
Every child is different, and not everyone enjoys team sports. Please help your child discover activities they genuinely enjoy, whether that’s swimming, dancing, martial arts, gymnastics, or simply going for family walks. When children find activities they love, staying active becomes a pleasure rather than a chore.

Reducing Screen Time
Balance is key when it comes to technology. While screens have educational value, excessive screen time can displace physical activity and sleep. Set reasonable limits on recreational screen time and create screen-free zones, such as during meals and before bedtime. Encourage outdoor play and physical activities as alternatives to screen-based entertainment.

Practical Tips:

• Walk or cycle to school when possible instead of driving
• Create active family traditions like weekend hikes or evening walks
• Provide equipment for active play: balls, skipping ropes, bikes, scooters
• Praise effort and enjoyment rather than focusing solely on performance or winning
• Be a role model by staying active yourself

The emotional landscape of childhood is complex and ever-changing. Between ages 5 and 12, children experience increasingly sophisticated emotions and begin to understand others’ feelings. Supporting healthy emotional development during this time helps children build resilience, empathy, and strong relationships.

Understanding and Expressing Emotions
Please help your child identify and name their emotions by talking openly about feelings. When children can label what they’re experiencing—whether it’s frustration, disappointment, excitement, or pride—they’re better equipped to manage those emotions. Validate their feelings by acknowledging that all emotions are acceptable, even if certain behaviours are not.

Building Emotional Resilience
Resilience isn’t about avoiding difficult situations; it’s about learning to cope with challenges and bounce back from setbacks. Allow your child to face age-appropriate difficulties and resist the urge to solve every problem for them. Instead, provide support and guidance as they work through challenges, helping them develop problem-solving skills and confidence in their ability to handle adversity.

Fostering Empathy and Social Skills
Children learn empathy by example and through experience. Model compassionate behaviour in your own interactions, and discuss how others might feel in different situations. Encourage your child to consider other perspectives and to treat others with kindness and respect. Support their friendships and help them navigate social challenges, such as conflicts or feelings of being left out.

Creating a Safe Emotional Space
Make sure your child knows they can come to you with any feeling or concern without fear of judgment. Listen actively when they share their worries, and avoid dismissing their concerns as trivial. What seems small to an adult can feel enormous to a child. Provide reassurance and help them develop coping strategies for managing difficult emotions.

Practical Tips:

• Have regular one-on-one time with your child to talk and connect
• Use stories and books to discuss emotions and social situations
• Teach calming techniques like deep breathing or counting to ten
• Celebrate efforts and progress, not just achievements
• Watch for signs of anxiety or depression and seek professional help if concerns persist

Quality sleep is fundamental to children’s physical health, emotional regulation, learning, and behaviour. Children aged 5-12 need 9-12 hours of sleep each night, depending on their age and individual needs. Consistent, adequate sleep supports memory consolidation, immune function, growth, and mood stability.

Establishing Consistent Bedtime Routines
A predictable bedtime routine signals to your child’s body that it’s time to wind down. This routine might include bathing, brushing teeth, reading together, and quiet conversation. Keep the routine consistent, even on weekends when possible, as regular sleep schedules help regulate the body’s internal clock and make falling asleep easier.

Creating an Ideal Sleep Environment
The bedroom should be a calm, comfortable space that promotes rest. Keep the room calm, dark, and quiet. Remove or cover electronic devices that emit light, as even small amounts of light can interfere with sleep quality. Ensure your child’s mattress and pillows are comfortable and supportive, and consider using blackout curtains if street lights or early morning sun disturb sleep.

Managing Pre-Sleep Activities
What happens in the hour or two before bedtime significantly impacts sleep quality. Avoid screens at least one hour before bed, as the blue light emitted by devices suppresses melatonin production and makes it harder to fall asleep. Instead, encourage calming activities like reading, drawing, or listening to soft music. Avoid vigorous physical activity, exciting games, or stimulating content close to bedtime.

Addressing Sleep Challenges
Some children struggle with falling asleep, nightmares, or anxiety about bedtime. If your child has difficulty sleeping, maintain calm and consistency. Avoid lengthy discussions or giving in to requests for “just one more” story or drink of water, as this can reinforce delaying tactics. If sleep problems persist and affect daily functioning, consult your GP or a sleep specialist.

Practical Tips:

• Set a consistent bedtime and wake time, even on weekends
• Avoid caffeine (found in some fizzy drinks, chocolate, and tea) in the afternoon and evening
• Ensure your child gets plenty of natural daylight and physical activity during the day
• Use a calm, quiet tone during the bedtime routine
• If your child is anxious, try a “worry journal” where they can write down concerns before bed

Confidence is the belief in one’s abilities and worth. It develops gradually through experiences of success, supportive relationships, and learning to handle challenges. Children with healthy self-confidence are more likely to try new things, persist through difficulties, make friends, and advocate for themselves.

Encouraging Independence
Allow your child to take on age-appropriate responsibilities and make decisions. This might include choosing their clothes, organising their school bag, helping with household chores, or managing their homework schedule. When children successfully handle responsibilities, they develop a sense of competence and self-reliance. Even when they make mistakes, these become valuable learning opportunities.

Praising Effort Over Outcome
Focus your praise on effort, persistence, and improvement rather than innate ability or results. Instead of saying “You’re so clever,” try “You worked really hard on that problem.” This type of feedback encourages a growth mindset—the belief that abilities can be developed through dedication and hard work. Children with a growth mindset are more likely to embrace challenges and persist when things are difficult.

Helping Them Discover Strengths
Every child has unique talents and interests. Exposing your child to various activities and experiences helps them discover what they enjoy and excel at. Whether it’s art, music, sport, science, or helping others, finding areas where they can shine builds confidence and provides a positive sense of identity. Avoid comparing your child to siblings or peers; instead, celebrate their individual progress and achievements.

Teaching Them to Handle Setbacks
Confidence doesn’t mean never failing; it means having the resilience to try again after setbacks. When your child faces disappointment or failure, acknowledge their feelings and help them see the experience as a learning opportunity. Discuss what they might do differently next time and remind them of past challenges they’ve overcome. This allows them to develop a realistic, resilient form of confidence rather than fragile self-esteem that crumbles at the first sign of difficulty.

Being Their Champion
Your belief in your child matters enormously. Show unconditional love and acceptance, making it clear that your affection doesn’t depend on their achievements or behaviour. Spend quality time together, listen attentively to their thoughts and feelings, and show genuine interest in their world. When children feel valued and supported at home, they’re better equipped to face the challenges of school and social life with confidence.

Practical Tips:

• Give specific, genuine praise that describes what you observed
• Encourage your child to try new things, even if they might not succeed immediately
• Avoid overprotecting or rescuing your child from every difficulty
• Model confidence by admitting your own mistakes and showing how you learn from them
• Help your child set realistic goals and celebrate progress towards them
• Teach positive self-talk to counter negative thoughts

The journey from age 5 to 12 is filled with incredible growth and change. By focusing on these five key areas—healthy eating, physical activity, emotional development, quality sleep, and confidence building—you’re giving your child the best possible foundation for a healthy, happy life. Remember that every child develops at their own pace, and what matters most is providing consistent love, support, and guidance along the way.

If you have concerns about any aspect of your child’s health or development, don’t hesitate to speak with your GP, school nurse, or other healthcare professionals who can provide personalised advice and support.