Want your kids to grow up strong, happy and healthy?
Here’s the thing most dads miss…
Children don’t listen to what you say. They listen to what you do. Every meal you eat. Every late night. Every skipped workout is a lesson. And your children are watching. Even when you think they’re not.
The research backs this up.
Researchers looked at 669 fathers. They found dads who had healthy diets as teenagers were more likely to model healthy eating behaviors for their children. Their offspring also ate more servings of fruits and vegetables.
That’s the power of a healthy dad.
Find easy tips to create healthy habits for your home. Learn everything from family dinners to recovery devices such as a home hyperbaric oxygen chamber.
Let’s jump in!
Inside this guide:
- Why Dads Set The Tone At Home
- Turning Your Home Into A Recovery Zone
- 5x Healthy Habits Kids Copy From Dad
- Making Check-Ups A Family Value
Why Dads Set The Tone At Home
Imagine your home is a classroom. You are the teacher. Your habits are the curriculum.
If dad reaches for water instead of soda, the kids pay attention. When dad goes to bed early, the kids notice.
A literature review published in Childhood looked at how parents impact children’s nutrition, sleep, physical activity and stress management behaviours.
Pretty eye-opening, right?
The good news is you don’t have to be perfect. You just have to be consistent.
Turning Your Home Into A Recovery Zone.
Sleep? Hah. Fatherhood doesn’t leave much time for that. Recovery is part of fitness though – and important for your children to learn.
That’s why more families are turning to a home hyperbaric oxygen chamber.
What happens: You lie in a pressurised pod and the air pressure is increased slightly. This allows your body to absorb more oxygen than usual. Some people like to use their sessions to relax, de-stress from exercise and wind down from technology.
Compare size, pressure level and the overall hyperbaric chamber cost before purchasing so that you can select one that fits your family’s space and budget. Schedule sessions just like you would schedule a workout.
Rest isn’t lazy. It’s a skill your kids need to learn.
Safety Tips
- ALWAYS consult your physician prior to beginning any new treatment modality, including hyperbarics.
When children see you schedule time to recuperate, they learn that taking care of your body is important. It will stay with them.
5x Healthy Habits Kids Copy From Dad
Ok, now on to the habits. You don’t have to jump into all five at once. Choose one or two. Get them ingrained and then layer more on.
Eat Real Food Together
Family meals are one of the easiest wins at home.
Kids eat more fruits and vegetables when you sit down with them. They also learn what a healthy plate should look like. They also get time to talk with you.
Try this:
- Eat dinner at the table at least 3x a week
- Let the kids help cook one meal
- Keep fruit on the counter where everyone can see it
Simple, right?
Move Every Day
Children are designed to be physically active. Screens are sucking kids indoors.
The solution? Go with them. An evening stroll, kickabout at the park or weekend bike ride are all valid options. You don’t need a gym. You just need to show up.
Remember, kids see exercise as fun when dad makes it fun.
Protect Your Sleep
Here’s something a lot of dads get wrong…
Tell kids to go to bed. Scroll until midnight. Kids notice that stuff. Don’t tell them sleep is important. Show them sleep is important. Have a consistent bedtime for yourself. Don’t bring phones to bed. Turn down the lights an hour before bed.
Your energy will go up. And so will your patience!
Talk About Feelings
Health isn’t just about your body. It’s about your mind too.
Many men were raised hearing “suck it up”. However, bottling up stress is no good for anyone. Sharing when you’ve had a rough day allows your kids to see emotions are acceptable – and that it’s okay to seek support.
Start small:
- Share one good thing and one hard thing at dinner
- Say “I’m feeling stressed” when you are
- Show them how you calm down (a walk, deep breaths, quiet time)
Put Down The Phone
This one stings a little.
Screens are one of the biggest behaviours children imitate. If daddy is constantly on his screen, they will be on theirs. Put no-phone rules in place around the dinner table and in the car. Replace screen scrolling with a board game, card game or conversation about their day. Your children will have your full attention – and you’ll see how much it matters.
Making Check-Ups A Family Value
This is the habit most dads skip.
According to a survey done by Cleveland Clinic, 72 percent of men would rather clean the bathroom or mow the lawn than visit a doctor. They also found only half of men consider yearly check ups a normal part of taking care of themselves.
Here’s the problem:
If your dad dodges doctors, children learn that health can wait. And too often “wait” means TOO LATE.
Schedule your annual physical. Write it on the family calendar. Discuss it around the dinner table as well. Children who see their parents visiting the doctor matter-of-factly will learn that going for regular check ups is standard procedure. Because it should be.
A few easy wins:
- Book your check-up on the same month every year
- Use virtual visits if time is tight
- Be honest with your doctor – about everything
Bringing It All Home
Healthy dad doesn’t mean shredded torso and marathon-runner. It means showing up every day and being an example your kids can emulate.
To quickly recap:
- Kids copy what you do, not what you say
- Make rest and recovery part of your routine
- Eat together, move together and sleep well
- Talk openly about stress and feelings
- Book that yearly check-up
Try changing just one habit this week. Perhaps it’s a nightly walk with your family. Perhaps it’s time in your personal hyperbaric oxygen chamber while the kids study. Or maybe it’s just placing your phone in a drawer at 8pm.
Add another. Soon healthy living won’t seem like a chore. It will just be your family’s lifestyle.
And that’s the best gift you can give the next generation.
