Building Healthy Habits

Mar 5, 2026 | The Connection Newletter

Building Healthy Habits
Healthy habits are important for everyone—but for the people who we serve and the caregivers who support them, they can be life-changing. By building simple, consistent routines around physical health, emotional well-being, and daily living skills, you can experience greater independence, improved quality of life, and stronger overall health.

Why Healthy Habits Matter
People with intellectual and developmental disabilities (I/DD) are at higher risk for certain health conditions, including obesity, diabetes, heart disease, anxiety, and depression. Contributing factors may include limited access to healthcare, fewer opportunities for physical activity, medication side effects, and barriers to healthy food choices.

For caregivers, the demands of supporting others can also impact their own health. Long hours, stress, and limited time for self-care may increase the risk of burnout.

Making time to implement healthy habits can help:

      • Improve energy and mood
      • Reduce preventable health conditions
      • Strengthen independence and daily living skills
      • Support emotional regulation
      • Improve sleep quality
      • Reduce caregiver stress

When healthy habits are built together, they create a positive environment for everyone in the household or support system.

What Are Healthy Habits?
Healthy habits are small, consistent actions that support physical, mental, and emotional well-being. They don’t need to be complicated—simple routines often work best. Some examples include:

    1. Healthy Eating

    Balanced nutrition supports growth, brain function, and energy levels.

    Tips:

      • Include fruits and vegetables at meals
      • Choose water over sugary drinks
      • Encourage simple meal prep skills (washing vegetables, stirring ingredients)
      • Use visual recipes or step-by-step picture guides

    For people with sensory sensitivities, gradual exposure to new foods and respecting texture preferences can make a big difference.

      2. Physical Activity

      Regular movement improves strength, coordination, mood, and heart health.

      Examples:

        • Daily walks
        • Dancing to favorite music
        • Chair exercises
        • Stretching routines
        • Adaptive sports programs

      Even 10–15 minutes of movement at a time can have lasting benefits. Make it fun and part of a routine.

        3. Good Sleep Habits

        Sleep supports learning, emotional regulation, and overall health.

        Healthy sleep routines include:

          • Consistent bedtime and wake-up time
          • A calming bedtime routine (bath, quiet music, reading)
          • Limiting screen time before bed
          • A comfortable, quiet sleep environment

        If you support someone that struggles with bedtime routines, try implementing visual schedules to help with understanding and anticipation of bedtime steps.

          4. Mental and Emotional Wellness

          Mental health is just as important as physical health.

          Encourage:

            • Talking about feelings
            • Using visual emotion charts
            • Deep breathing exercises
            • Mindfulness or relaxation techniques
            • Participating in hobbies and preferred activities

          Caregivers should also prioritize their own emotional health by connecting with support groups, taking breaks when possible, and seeking professional support when needed.

            5. Preventive Healthcare

            Regular medical, dental, and vision check-ups are essential. Caregivers can help by:

              • Keeping an updated health record
              • Preparing people for appointments using social stories
              • Advocating for accessible communication and accommodations

            Preventive care helps identify concerns early and supports long-term wellness.

              Building Habits That Last

              Healthy habits are most successful when they are:

              ✔ Simple

              ✔ Consistent

              ✔ Visual (charts, reminders, schedules)

              ✔ Celebrated (praise and positive reinforcement)

              ✔ Built around strengths and interests

              Start small. Choose one habit to focus on at a time. For example, begin with a 10-minute daily walk or add one vegetable to dinner. Once that habit feels natural, add another.

              A Team Effort
              Caregivers play a vital role in modeling healthy behavior. When caregivers eat balanced meals, stay active, manage stress, and attend medical appointments, the people you support are more likely to follow your example.

              Healthy living is not about perfection—it’s about progress. By creating supportive routines and celebrating small successes, we build stronger, healthier communities together.

               

              Questions?
              If you have any questions or would like support with building healthier habits, reach out to your Care Coordination Manager (CCM) for assistance!