Winter Wellness for Kids: Keeping Them Healthy & Active When It's Cold Outside

When temps are below freezing and daylight disappears before dinner, keeping kids healthy can feel like a full time job. Between runny noses, too much screen time and the kids repeating “I’m bored,” winter can be a very challenging time for families. With just a few intentional habits, the colder months can actually be a season of growth, movement and strong immune systems – not just survival. Here’s how to support your child’s wellness all winter long.

Playful mood. Tetro aviator glasses. Group of children is together at home at daytime

BOOST IMMUNITY WITH EVERYDAY NUTRITION

Winter wellness starts at the table. Kids’ immune systems need consistent support, especially wen they are exposed to more germs at school and indoor activities. Focus on vitamin-C rich foods, proteins (eggs, chicken, nut butters, cheese) and healthy fats (avocado, salmon and olive oil). Warm meals like soups and oatmeal and not only comforting but nutrient dense. Don’t forget hydration! Kids tend to drink less water in the winter, but hydration is just as important to help with fatigue and headaches.

KEEP THEIR BODIES MOVING (EVEN IF IT’S INSIDE)

Cold weather doesn’t mean kids should hibernate. Movement supports immune function, mood regulation, sleep quality, and focus. If the weather allows, bundle up and get outside. Fresh air and natural light helps regulate circadian rhythm and boosts vitamin D levels. If you can’t get outside, check out one of these indoor spots.

2025 HAPPENING LIST WINNER | CHILDREN’S PLAY CENTER/GYM

POTTSTOWN CHILDREN’S DISCOVERY CENTER

95 S Hanover St, Pottstown, PA | (215) 872-4728
https://www.pottstowndiscoverykids.org/

PCDC inspires curiosity, creativity and a love of learning, empowering children to dream big, explore boldly and thrive through play.

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Cheerboss

2851 Limekiln Pike, Glenside, PA | (215) 277-3968
https://cheerboss1.com/

Romp n’Roll

2856 W Moreland Rd, Willow Grove, PA | (215) 995-2983
https://rompnroll.com/willow-grove-pa/

STAY UP TO DATE WITH WELL VISITS

The slow winter months are a good time to catch up with appointments. Stay on track by keeping up with your well visits to the doctor.

2025 HAPPENING LIST WINNER | PEDIATRICS

Expansion Speech Therapy

550 Pinetown Rd Suite 260, Fort Washington, PA | (445) 236-0134
https://expansionspeechtherapy.com/

Expansion Speech Therapy, LLC is a pediatric speech therapy practice that offers personalized treatment to both the child and their family. Individualized intervention is our expertise and family involvement in therapy is vital to your child’s growth and success.

2025 HAPPENING LIST FINALIST

Hatboro Pediatrics

483 E County Line Rd, Warminster, PA
https://hatboropediatrics.com/

Hatboro Pediatrics, PC provides warm, compassionate medical care using up-to-date, evidenced based practices. They truly care about and get to know their patients and want you to know you have an ally when it comes to wellness checks, vaccinations, dealing with an illness, developmental milestones, or anything that may come up.

EMBRACE THE SEASON INSTEAD OF FIGHTING IT

Winter can be tough, but it can also be magical if you choose to lean into it. Some ways to enjoy winter: playing in the snow, walking in nature, bake with family and friends, enjoy a cozy afternoon movie and slowing down to do things you love.