September is Childhood Obesity Awareness Month — and as children and families start their new school year routines, it's a perfect time to reflect on and refresh your family's healthy habits.

This month, the YMCA of Klamath Falls is offering tips to help Klamath Basin families incorporate healthy eating and physical activity into their lives — promoting not just physical health, but also the overall well-being of your children.

Eat & Drink Healthy

Make water the drink of choice. Encourage everyone to fill half their plates with fruits and vegetables by offering two or three servings at every meal.

Lead by example. Choose a new fruit and veggie every week to taste together as a family — turn it into a small ritual instead of a chore.

Pour your own water. Place a full pitcher of water on the table during meals and allow children to pour their own. Small gestures of agency around food and drink shift kids' relationships with healthy choices.

Limit sugary drinks. Sodas, juices, sports drinks — they add up faster than parents realize. Water, milk, and the occasional juice-water mix are the better defaults.

Pack lunches together. When kids participate in choosing what goes into their lunch, they're more likely to eat it — and to learn what balanced eating actually looks like.

Stay Active and Engaged

Make physical activity part of the daily rhythm, not a separate "exercise" event.

  • Walk to school when distance allows — or walk part of the way
  • Family bike rides after school or on weekends
  • Backyard games — tag, frisbee, soccer, basketball
  • Hiking — the Klamath Basin's trail network is right there
  • Swimming at the Y — year-round, regardless of weather
  • Youth sports — Y leagues, school teams, community clubs

Aim for 60 minutes of moderate to vigorous activity per day for kids — broken up into chunks however makes sense for your family's schedule.

Sleep Counts Too

Healthy habits aren't just about food and movement. Sleep is the foundation underneath both.

  • Elementary-age kids need 9–12 hours per night
  • Teens need 8–10 hours

Consistent bedtimes, screens out of the bedroom, and a wind-down routine before sleep all help.

Screen Time Awareness

Set family screen-time agreements that everyone (including parents) follows:

  • Screens off during meals
  • No screens in the bedroom at night
  • Daily time limits appropriate to age
  • Active content over passive content — interactive over endless scrolling

How the Y Helps

The YMCA of Klamath Falls is built around exactly this kind of family wellness work:

  • Youth sports leagues — basketball, soccer, T-ball, more
  • Swim lessons for every age
  • Group exercise classes — including family-friendly options
  • Personal training — for parents wanting accountability
  • Youth Development Center — afterschool care and enrichment
  • Healthy Living programs — nutrition, family wellness, and cooking
  • Day camps and sports camps when school's out

Membership Scholarships

If cost is a barrier, don't let it stop you. The Y's annual Community Campaign scholarships nearly 1,000 children and families every year — ensuring that the families who most need the Y's programming get full access regardless of financial circumstance.

Where to Start

If you're refreshing your family's healthy habits this fall, pick one thing to change first — not all of them at once. One sustainable habit beats a dozen short-lived intentions every time.

The YMCA of Klamath Falls · 1221 S Alameda Ave · (541) 884-4149 · kfallsymca.org