Health and wellbeing for children aged 4–11

Supporting your child’s health and wellbeing isn’t just about avoiding illness - it’s about helping them thrive physically, emotionally, and socially.

Between the ages of 4 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 4–11 need 9–12 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

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

Starting school

Transition to school: supporting your child from home to classroom

Transition - Help your child get ready for school

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.