As the temperatures drop and the winter months set in, the chance of contracting germs or infection drastically increases. Unfortunately, children are more susceptible to colds and the flu virus than adults because their immune systems aren’t as strong. That’s why Robert Wood Johnson University Hospital Hamilton offers these seven tips to keep kids healthy throughout the winter.

Exercise: It boosts immunity. Let children play outside for a half-hour or more unless the weather is extremely cold.

Use tissues: Sharing is not good when it comes to germs. Teach children how to properly use tissues to cover their mouths and noses when sneezing and coughing.

Wash hands frequently: It’s important to teach children the proper technique: scrub hands with soap and water for 15 to 20 seconds. (Sing “Happy Birthday” twice, says the CDC.)

Consider the flu shot: The CDC recommends it for all children 6 months to 18 years old. Fear of needles? It’s okay to use the nasally-inhaled vaccine for those who don’t have asthma and are over 2 years old.

Catch some Zs: Ensure children get enough sleep; it helps their small bodies fight off infection.

Eat right: Serve your children a nutritious breakfast and healthy foods to boost their immune systems and energy levels.

Bundle up: Dress your child in layers with one more layer than you would wear yourself. Start with long underwear, a turtleneck or shirt, a sweater and then a coat. A waterproof top layer is best.