How To Keep Away The Winter Blues: Healthy Habits For Families

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The long, cold days of winter can make it challenging to maintain healthy habits and sanity with young, energetic kids at home. As a mom of 3 very energetic boys, I’ve learned some helpful strategies to stay healthy while at the same time fight the winter blues. The key is planning ahead and being proactive.

I want to share with you my best tips for keeping your family’s nutrition, activity levels, mental health, and relationships strong during the next few months indoors. Get ready to learn how to:

• Plan nutritious and kid-friendly meals and snacks
• Keep your kids active with indoor play and bundle up for outdoor time
• Stick to a routine and deal with cabin fever
• Manage screen time
• Focus on family bonding
• Set a wellness example as parents

With a mix of practical advice, realistic expectations, and purposeful planning, your family can stay happy and healthy this winter!

Nutrition Tips to Fight the Winter Blues

Nutrition is so important to keep my active boys healthy and fueled during the cold winter months. The chilly weather makes warm, nourishing foods like soups, stews, and oatmeal perfect to keep our bodies going. I like to get the boys involved in cooking nutritious meals. They are more likely to eat new foods if they have helped prepare them. We look through cookbooks together for inspiration on new hearty dinner ideas and healthy desserts to bake. Then they have fun helping chop veggies or mix ingredients in a big pot.

I have found that it is key to have a well-stocked pantry.

Our favorite whole grains like brown rice, whole wheat pasta and quinoa are kept on hand so I can pull together a nutritious meal on busy nights. I Also try to keep some canned goods such as beans and diced tomatoes on hand and well as a variety of frozen veggies in the freezer. Beans make a great base for soups and stews and frozen vegetables are a great healthy addition to any dish.

I also try my best to keep by boys hydrated.

The boys get a new water bottle every night before bed that they use for water for the next 24 hours. It’s easy to forget to drink and not feel as thirsty when it’s cold outside. So I try to keep their bottles filled up so that they have plenty available to drink.

Another tip is to keep healthy snacks available.

I keep a fruit platter with oranges, apples, and bananas that the boys can grab whenever they need a snack. There is almost always carrots, celery, and cheese sticks in the fridge and apple sauce packets in the pantry that are within reach. This way they are more likely to reach for a healthy snack then to ask for a sugary alternative.

We are in no way perfect and still eat our fair share of frozen pizzas, which also stay stocked in the freezer. But we try I try my best to focus our eating on a balanced diet full of veggies, fruits, whole grains and lean protein. This allows my active boys to stay fueled and satisfied during the winter. Their energy and immune health reflect the effort we put into eating well.

Indoor Active Play to Fight the Winter Blues

Kids have lots of energy and when stuck inside on cold or rainy days, they need ways to burn it off without driving mom or dad crazy!

Here are some of my favorite indoor active games and activities to get that pent-up energy out:

• Dance Party: Let them pick their favorite high-energy songs and have a dance party in the living room. You can even make it silly by playing freeze dance when the music stops.
• Exercise Dice: We have a set of large, soft exercise dice that the boys love to play with. They all take turns rolling them and then complete the action or exercise. It’s a fun and easy way to get them moving and gives them a lot of variety.
• Bowling: Set up empty water bottles as bowling pins and roll a ball to knock them down. Plastic play bowling sets work great too.
• Yoga: The kids love doing yoga with me as well as on their own. There favorite right now is Cosmic Kids Yoga. It’s specially designed for kids and Jamie does a great job encouraging kids to move. You can also watch her videos on YouTube.
• Crash Pad Jumping: We have a crash pad that spends a lot of time in the middle of my living room. The boys somersault, jump, and flip onto it getting out a lot of pent up energy.
• Indoor Play Space: We are in the process of finishing up a rough-and-tumble room for the boys upstairs. We already have an indoor sensory swing that the boys love playing on. The floor is covered in some old wrestling mats that I got from my nephew and we are currently building a climbing wall for the kids! I’m really excited for them to have a dedicated space where they can climb, jump, and wrestle that isn’t my living room or my couches.

An important thing to remember is to rotate through bursts of high activity followed by some quiet play or reading time. This helps prevent both restlessness and over-stimulation while stuck inside on cold winter days. Get creative and make it fun!

Bundle Up and Get Outside to Fight the Winter Blues

Getting outside for fresh air and activity is so important, even in the cold winter months. As a busy mom, I know it can be tempting to just stay bundled up inside where it’s warm. But research shows that getting some outdoor time each day has great benefits for your physical and mental health. Aim to get outside for at least 20-30 minutes per day. You don’t have to stay out for hours to reap the benefits! Just a short, brisk walk or playing in the snow with the kids can do wonders.

Dress in layers so you and the kids stay warm. Thermal underlayers, thick socks, hats, gloves, scarves, and insulated, waterproof outerwear are musts. Getting the right winter gear will make outdoor time much more pleasant. Don’t forget sunscreen on faces either – the sun reflects off the snow and can cause burns.

If it’s dangerously cold out, even just cracking the door and letting in fresh air for a few minutes helps. Do some jumping jacks or dance to get your heart pumping. Or open the curtains and soak up the natural daylight.

Daily outdoor time gives you an energy boost, relieves cabin fever, improves sleep, and strengthens the immune system. The kids sleep better after getting some exercise and fresh air too. Make it fun by going sledding, building snowmen, looking for animal tracks, or going on a winter scavenger hunt (you can get my free one below). Whatever you choose to do, get creative and make it fun!

Establish a Routine for the Whole Family

Healthy habits start with a consistent daily routine. I know that it can be challenging to maintain structure during the winter months when everyone is cooped up inside. Especially when there are unexpected snow days that throw off the schedule even more. (My boys are home due to one as I’m writing this). But establishing set sleep, meal, and activity times can make a big difference for your family’s health and happiness.

Here are some tips for creating a reliable routine this winter:

• Set consistent bedtimes and wake up times. Getting enough sleep is crucial, especially when the kids are prone to acting out from cabin fever. Try to stick to the same bedtime and wake up schedule, even on weekends. Dimming lights in the evening helps signal bedtime. I personally find that it’s easier to stick to a bedtime during the winter months when it’s dark outside than during the summer.
• Eat meals together as a family. Gathering for breakfast, lunch and dinner gives structure to the day. Involve the kids in cooking and meal prep. Eating together has emotional benefits too.
• Schedule daily active playtime. Bundle up and get outside for fresh air when you can. When weather is bad, dedicate time for indoor activities – set up an obstacle course, play hide-and-seek, turn on music for a dance party.
• Alternate quiet and active times. Too much pent-up energy leads to meltdowns. Follow active play with calmer activities like reading, crafts or board games.
• Assign consistent chores. Giving each child age-appropriate chores promotes responsibility and keeps the home running smoothly. This year I made chore charts for each of my boys and they rotate through daily or weekly chores that they are responsible for. It’s really decreased the amount of nagging that I need to do while increasing their independence.
• Stick to the routine on weekends too. Maintaining consistency 7 days a week helps cement healthy habits for the kids. It’s really easy to get lax on bedtimes and chores during the weekend. But it’s important to stay as consistent as possible.

Establishing set times for sleeping, eating and activities makes days feel more structured and predictable. A consistent routine leads to better behavior and wellness for the whole family despite being cooped up indoors.

Address Cabin Fever

The long, cold winter months can sometimes lead to cabin fever, especially with active young children. Here are some tips to help beat cabin fever:

• Rotate toys – Put some toys away and rotate them out every few weeks. The “new” toys will help keep the kids engaged and occupied. I know many mom’s that do this and report that it works great. I tend to forget that I have put away toys and never rotate them back in, so I personally don’t rotate toys. But it works great especially if you have storage space and not a lot of room in a play area.
• Craft projects – Break out the art supplies! Crafts are a great way to spark creativity and keep busy hands active. Let the kids make decorations for the house, cards, or gifts for loved ones, or their own toys and games. Getting messy with paint, glue, clay, etc is not only fun but also helps develop fine motor skills.
• Field trips – Bundle up and get out of the house! Even just 20-30 minutes at a local park, children’s museum, indoor play place, or shopping mall can provide a change of scenery. Many community centers, libraries, and museums also offer free or low-cost family activities and classes during the winter. My boys had a blast at our neighborhood playground the other day sliding down the slides into the snow.

Keeping a sense of adventure and trying new things will help everyone in the family beat those winter blues. Don’t be afraid to get silly and let the kids take the lead on activities. Laughter and quality time together are often the best medicine!

Manage Screen Time

It’s easy for screen time to get out of control during the winter, especially on snow days or sick days when everyone is stuck inside. I totally understand the appeal of letting the kids entertain themselves with tablets, video games, or TV. However, excessive screen time can negatively impact behavior, sleep, and family connections worsening the winter blues.

I’ll be the first to admit that I use the TV way to often. But here’s the thing. I’ve come to realize that I’m the one that’s dependent upon the TV, not my kids. The kids may ask a few times but eventually they find another way to entertain themselves. And I found that if I don’t turn it on, they rarely ask for it more then once throughout the day. When they do get screen time I try to stick to educational games on the tablet or computer or family screen time such as family movie night or family video game night.

Prioritize Family Bonding

The cold winter months are a perfect time to focus on family bonding. Fight the winter blues by getting cozy with some fun activities that bring everyone together.

• Pull out classic board games and card games for family game nights. Teach the kids classics like Monopoly, Scrabble, or card games like Uno and Go Fish. Not only is this great bonding time, but board games also help develop strategy, critical thinking, math skills, and social skills.
• Read books aloud together as a family. This is wonderful bonding time while helping to instill a love of reading in your kids. Take turns reading chapters, do funny character voices, and get everyone engaged in the story. Afterward, discuss the plot and themes together.
• Do crafts and art projects together. Make your own ornaments, cards or decorations. Finger paint, or make scrapbooks from family photos. Crafting and creating together builds memories while sparking creativity.
• Cook or bake together in the kitchen. Kids can help with prep and pour ingredients. Let them decorate cookies or pizza. Cooking together teaches valuable skills and gives everyone quality time.
• Watch a family movie or TV show together. Serve popcorn or hot cocoa to make it special. Discuss the plot and characters afterward. A family movie night is perfect for bonding.
• Play charades, pictionary, or other interactive family games. These encourage cooperation, communication skills, laughter and silliness.

The indoor months don’t have to be dull. Prioritizing creative activities that bring your family together can make winter fun and memorable. Cherish this special bonding time as your children grow.

Set a Wellness Example

As a parent, it’s important to model the healthy habits you want your kids to develop. This is especially critical during the winter when it’s easy to fall into unhealthy patterns. Make self-care a priority by carving out time for yourself each day, even if it’s just 10-15 minutes to relax with a cup of tea, take a warm bath, or do some gentle stretches. A calm, well-rested parent is better equipped to handle the challenges of parenting energetic young kids.

Be mindful of how you use devices and social media around your children. Avoid mindlessly scrolling on your phone for long periods. Set limits for your own recreational screen time and stick to them. Your kids will follow your lead. Demonstrate that activities like reading, puzzles, board games and conversation are just as valuable for family bonding time.

Show your kids the importance of sleep, nutrition and exercise through your own habits. Eat plenty of fruits, veggies and lean proteins. Stay active with family dance parties, active video games, backyard play time, etc. Establish and maintain a regular bedtime routine so everyone gets the rest they need.

By leading by example, you’ll fight the winter blues yourself and instill healthy habits in your kids that will serve them for years to come – while keeping your own mental and physical health in check this winter!

Trying to keep the family happy and healthy and fight the winter blues during the long winter months can be difficult.

Focusing on nutrition, activity, bonding, and mental health is key. By meal planning nutritious foods, establishing a consistent routine, getting creative with indoor active play, and bundling up for outdoor family time, you can maintain balance. Don’t forget to also carve out Me Time when needed, whether it’s a bubble bath or cozying up with a book. With some planning and intentionality, you can create warmth, joy and wellness for your family this winter. The coming months will be full of snuggles, laughter, and making memories together.