Awesome that you’re thinking about your health at 12 — that puts you ahead of most people! Building good health now will help you grow stronger, feel better, and stay sharp in school and life.

Here’s a simple guide to getting better health at your age:

🧠 1. Take Care of Your Mind (Mental Health)

  • Get enough sleep: 9–11 hours each night

  • Talk about your feelings: with a parent, friend, or trusted adult

  • Take screen breaks: especially from phones, video games, and social media

  • Practice calm time: deep breathing, journaling, or just quiet time to think

🥦 2. Eat Healthy Foods

Focus on real, whole foods most of the time. Try to eat:

🥗 Every Day:

  • Vegetables & fruits – colorful ones are best (carrots, berries, broccoli, oranges)

  • Protein – chicken, eggs, beans, fish, nuts, tofu

  • Healthy carbs – oats, brown rice, whole wheat bread, potatoes

  • Water – at least 6–8 glasses a day

🍭 Limit:

  • Soda, candy, chips, fast food — it’s okay sometimes, but not daily

🏃 3. Move Your Body Every Day

You don’t need a gym — just be active!

Try:

  • 60 minutes of activity every day

  • Ride a bike, play tag, dance, swim, play sports, or walk the dog

  • Do push-ups, squats, or jumping jacks at home if you're inside

🧼 4. Practice Good Hygiene

Keep your body healthy and clean:

  • Brush your teeth twice a day

  • Shower regularly (especially after sweating)

  • Wash your hands often

  • Trim nails and keep them clean

  • Get regular checkups with your doctor and dentist

🧠 5. Build Healthy Habits

  • Stay positive — your mindset affects your body

  • Set routines for sleep, meals, schoolwork, and exercise

  • Make time for fun — games, hobbies, or being creative

👥 6. Spend Time with Good People

  • Hang around people who support you and make you feel good

  • Laugh, talk, and be kind — friendships are part of good health too

✅ Sample Healthy Daily Routine

TimeActivity
MorningWake up, drink water, eat breakfast, brush teeth
DaytimeSchool + 1 hour of physical activity
AfternoonHealthy snack, homework
EveningDinner with family, screen-free time, shower
NightRead or relax, sleep 9–11 hours

Want me to help build a custom daily health plan just for you? I can make a fun one with checklists if you'd like.


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