SEATTLE, Dec. 1, 2025 — With winter break approaching, many families are balancing festive fun with healthy habits. Rainy weather, more time indoors and no structured physical education classes over winter break could make it easier for kids to become less active. Additionally, holiday treats abound, making healthier choices less appealing. To help parents keep children energized and thriving, youth volunteers for the American Heart Association, a relentless force changing the future of health for everyone everywhere, are sharing practical tips to promote physical activity, balanced nutrition and overall well-being during the holiday season. 

Nine-year-old Charlotte Littleton enjoys staying active through jumping rope, Zumba and walking her two dogs. 10-year-old Lucy Irvin keeps her heart pumping through taking walks around the neighborhood, shooting hoops and playing frisbee. Both Littleton and Irvin are serving as national Youth Heart Ambassadors for the American Heart Association’s school based programs – the Kids Heart Challenge™ and American Heart Challenge™.  They offer these ideas for keeping kids off the screens and out of the treats during the holiday season:

  • Tip one: find ways to stay active. The American Heart Association recommends healthy children stay active throughout the day to maintain a healthy weight and keep their hearts, brains and bodies healthy[1]. Although the days are shorter and your schedule may be booked, try to incorporate activity into your family’s everyday routine. “I like to take a walk after dinner and see all the houses decorated,” said Littleton. “It’s so pretty and a fun way to spend time with my family.”
  • Tip two: pay attention to your plate. The holidays are filled with tempting treats and sweets and although it might be hard to turn down dessert, it’s important to make sure to incorporate fruits and vegetables into your meals. “I like to look at all the dessert choices and pick my very favorite,” said Irvin. “Then if I’m still hungry, I pick fruit for seconds.”
  • Tip three: make sure to get enough sleep. With holiday parties to attend and no school in the morning, it may be tempting to stay up late every night. But too little sleep (less than 9 hours per night) in children and adolescents is associated with higher blood pressure and obesity. “I feel better after a good night’s rest,” said Irvin. “It helps me get more done and during vacation that means also means having enough energy to enjoy all of the extra fun.”

The Kids Heart Challenge and American Heart Challenge school programs teach students how to take care of their hearts, minds and bodies through fun, age-appropriate activities that encourage lifelong wellness. Schools can register now to take part in programs for the 2025-26 school year and bring American Heart Association science-backed lessons to their classrooms.

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About the American Heart Association

The American Heart Association is a relentless force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. Supported by more than 35 million volunteers globally, we fund groundbreaking research, advocate for the public’s health, and provide critical resources to save and improve lives affected by cardiovascular disease and stroke. By driving breakthroughs and implementing proven solutions in science, policy, and care, we work tirelessly to advance health and transform lives every day. Connect with us on heart.org, Facebook, X or by calling 1-800-AHA-USA1. In Washington, visit heart.org/Washington, or follow us on Facebook, Instagram or X.

For Media Inquiries:

Lily Gordon: lily.gordon@heart.org

Valerie Koch: valerie.koch@heart.org

For Public Inquiries: 1-800-AHA-USA1 (242-8721)

heart.org and stroke.org

 

[1] Department of Health and Human Services, Physical Activity Guidelines, page 14. Available for download here: https://health.gov/paguidelines/default.aspx