Families do best when there’s structure and the good news is, healthy routines don’t have to be complicated to make a real difference. Here in Alabama, where nearly 37% of adults are living with obesity, one of the highest rates in the country, simple changes at home, like cooking together or adding in more active family time, can go a long way in supporting better health for everyone (CDC, 2023).

When families eat together, they’re more likely to consume fruits, vegetables, and whole grains, and less likely to rely on fast food or processed meals (Healthy People 2030, 2020). Cooking together also teaches kids practical skills and encourages them to try new foods. Even swapping sugary drinks for water or preparing one homemade meal a few nights a week can make a difference.

Exercise doesn’t have to mean structured workouts. Walking at a local park, biking together, or turning chores into movement, like dancing while cleaning, keeps the whole family active. The CDC recommends children get at least 60 minutes of physical activity daily, and adults aim for 150 minutes each week (CDC, 2022). Family-based activity is a fun way to meet those goals while also reducing stress and building connections.

Too much screen time has been linked to increased sedentary behavior and sleep problems in youth (CDC, 2023). By setting limits, families can open up more opportunities for outdoor play, reading, or games that spark creativity. Even 30 minutes of unplugged family time a day can help replace screens with healthier habits.

Healthy change starts small. This week, encourage your family to set one goal, like cooking dinner together twice or taking a 15-minute walk after school. Little steps add up, and before long, they can become lasting routines that help families in Birmingham and beyond thrive.

Call-to-Action: Pick one simple habit today. Whether it’s a new recipe, an evening walk, or a screen-free night, your family’s journey to better health starts at home, with one step at a time.

References

Centers for Disease Control and Prevention. (2022). Physical activity basics. https://www.cdc.gov/physical-activity-basics

Centers for Disease Control and Prevention. (2023). Overweight and obesity data. https://www.cdc.gov/obesity/data

Healthy People 2030. (2020). Nutrition and healthy eating objectives. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. https://health.gov/healthypeople