Protecting physical and mental health of your child

Sidney D
August 1, 2021

“You, yourself, as much as anybody in the entire universe, deserve your love and affection.” – Buddha

In today's challenging Covid times, the stress that our children are facing is something that we have never experienced before. As we work with our children to help them cope with different ways of doing things, it is important for us to ensure that their physical and mental health is protected. It is a no-brainer that a healthy child is a happy child. If our child is happy and relaxed, they have the energy and the frame of mind to perform well in everything they aspire for. Here are a few ways that we can ensure our children are healthy and able to perform to their full potential.


As parents, we need to encourage our children to take on some regular physical activities that ensure that most parts of their body get a workout. A variety of activities is recommended. This can range from individual or team sports, dancing, running or exercising. Activities can also be in the form of household chores like washing the car, gardening, walking and running with the dog, etc.


It is often an overlooked fact that a healthy diet has a direct impact on physical and mental health and wellbeing. As parents, we need to help our children understand the difference between healthy and unhealthy food habits. Healthy food include include a proportionate mix of vegetables and greens, fruits, proteins and calcium in their meals. Such a diet will promote physical and mental health in our children. On the other hand, unhealthy food like chips, aerated drinks, ice-creams, etc. should be consumed as treats and only and in moderation. It is also important that their bodies are well hydrated at all times. In addition to the quality of food, the quantity of food is important too. Food intake should be kept in control and a balanced diet is strongly encouraged.

Spending time together

Family time is a great way to interact with our children and share information on how they are feeling. We can use this opportunity with our children to bond and open up about what is going on in our world. In doing so, we can provide our children with the assurance that we are there with each other.


The ancient art of mindfulness is proven to be highly effective. By focussing on the present through meditation and breathing techniques, we can help our children improve their concentration. It is important to encourage our children to focus on the present and make it worthwhile. How they spend the present will determine their future. We need to discourage them to think about the past and worrying about the future.

Rest and sleep

Adequate sleep is important for the mind and body. It helps us recover from previous day’s activities and prepare for the next day. How much sleep someone needs depends on the individual, but most kids need between 9 to 10 hours of sleep. We can do a few things to help our children go to sleep. This includes, setting a bedtime routine, turning the lights off and ensuring a comfortable room temperature. In addition, restrictions on watching TV or using devices before going to bed can calm their minds down.

Be comfortable with who you are

It is important for the child to realise that no matter who they are, there is some quality within them that they need to discover. We as parents can play our parts by reassuring our children that we are with them at all times. This will provide our children with the confidence they need to succeed in anything they do and make a difference to themselves and to those around them.

You can find some helpful tips at

  GSR Tips & Tricks When using Goalstar Rewards, ensure you set appropriate missions/tasks in the Behaviour Goal   type for Self-Care Goals for your child to develop some of the habits above. Goalstar Rewards offer 4 weeks free trial for each child. Register to Start 4 Weeks Free Trial!