Health and wellbeing for children aged four to 11 years
Between the ages of four and 11, children go through huge developmental changes. Here’s how you can nurture their wellbeing every step of the way.
Physical health: Building strong foundations
Nutrition
A balanced diet fuels growth, learning, and play.
Aim for:
- 5 portions of fruit and veg a day
- whole grains, lean proteins, and dairy or alternatives
- limited sugary snacks and drinks
School meals in the UK follow nutritional standards, but packed lunches should too. Involve your child in planning and preparing meals - they’re more likely to eat what they help make.
More information on this page: Toddler healthy eating and growth.
Sleep
Children aged 4 to 11-years-old need 9 to 12 hours of sleep per night.
Good sleep habits include:
- a consistent bedtime routine
- no screens an hour before bed
- a calm, dark sleeping environment
Exercise
Children should get at least 60 minutes of physical activity daily.
This can include:
- walking or cycling to school
- PE lessons and after-school clubs
- active play at home or in the park
How to help children brush their teeth properly
Smiles for Life - The British Society of Paediatric Dentistry has lined up a great team to help make toothbrushing fun for families with fun videos from Dr Ranj, CBeebies and Brush DJ to inspire children to look after their teeth:
British Society of Paediatric Dentistry (BSPD) - Kidsvids
Top 3 Tips for Preventing Tooth Decay Infographic [PDF, 970KB]
Top 3 Tips for Preventing Tooth Decay available in different languages
Caring for your children’s teeth is a very important responsibility for a parent. The British Society of Paediatric Dentistry provides basic advice and concise information in this Practical Guide to Children's Teeth [PDF, 1.2MB].
Mental and emotional wellbeing
Talking about feelings
Children need help naming and understanding their emotions.
Try:
- asking open-ended questions like “What made you feel happy today?”
- using books or stories to explore emotions
- modelling calm responses to stress
NHS - Children and Young People’s Mental Health Services
Managing big feelings
Tantrums, worries, and mood swings are normal.
Support your child by:
- validating their feelings (“It’s okay to feel nervous”)
- teaching calming techniques like deep breathing
- creating a safe space to talk without judgement
School and social life
Friendships, learning challenges, and transitions can affect wellbeing. Stay involved by:
- attending parents’ evenings
- encouraging positive social interactions
- speaking to teachers if concerns arise
Transition to school: supporting your child from home to classroom
Safety and digital wellbeing
Online safety
Children are increasingly online.
Help them stay safe by:
- using parental controls and age-appropriate apps
- talking about online behaviour and boundaries
- encouraging screen-free time and outdoor play
Personal safety
Teach children:
- their full name, address, and a trusted adult’s contact
- how to say “no” and seek help if something feels wrong
- basic road safety and stranger awareness
When to seek help
If your child seems persistently sad, anxious, withdrawn, or overwhelmed, reach out. In the UK, support is available through:
- your GP
- school pastoral teams
- local Family Hubs and CAMHS (Child and Adolescent Mental Health Services)
Final thoughts
Health and wellbeing isn’t a checklist - it’s a daily rhythm of care, connection, and curiosity. By tuning into your child’s needs and modelling healthy habits, you’re giving them the tools to flourish now and in the future.