Health Hub - September Healthy Living at the Y

At the YMCA of Northwest Florida, we believe health is for the whole family—spirit, mind, and body. Here are simple, everyday ways to stay healthy this month, guided by our values of caring, honesty, respect, and responsibility.

Eat Smart, Together

• Plan meals as a family. Kids can pick one veggie for dinner each week.
• Try a “rainbow plate” challenge: fill your plate with at least 3 different colors.
• Choose whole foods over packaged snacks whenever possible.

Stay Hydrated

• Aim for 6–8 glasses of water daily (more if active).
• Add flavor to water with lemon, cucumber, or berries.
• Track everyone’s progress with a family hydration chart.

Move More, Every Day

• Family walk or bike ride after dinner.
• Try “movement breaks” during TV or homework—5 jumping jacks or a stretch.
• Explore group classes at the Y to stay active together.

Prioritize Rest

• Keep regular bedtimes, even on weekends.
• Create a calming routine: stretch, read, or soft music.
• Keep bedrooms screen-free for better sleep.

Care for the Mind

• Share daily gratitude at family meals.
• Practice short breathing exercises before school or bed.
• Remember: balance between work, school, and rest is part of being healthy.

Healthy Tips by Age

Kids: Pack fruit, veggies, and protein in lunches.
Teens: Join Y programs that build both fitness & friendships.
Parents: Prep healthy snacks (trail mix, yogurt, fruit) to avoid skipping meals.
Grandparents: Stay strong with walking or swimming.

Quick Tip of the Month
Swap out soda for water at least three times this week. It’s a small change that cuts sugar, boosts hydration, and sets a healthy example for kids.