Easy Ways to Encourage Your Kids to Get Active

Physical activity is good for the body. For children, it promotes health and fitness and should be encouraged throughout the day. At least 60 minutes of activity a day helps older children and adolescents grow strong bones and muscles and is associated with better mental health. There's mounting evidence that moderate to vigorous physical activity also helps boost children's critical thinking skills, memory and performance in school.

When kids aren’t in school, plan time in your schedule for your children to engage in at least 60 minutes of physical activity each day. This can be through shorter chunks throughout the day or one larger block of time. Remember to praise, reward and encourage your kids' physical activity.

Physical Education

For healthy lifestyles, children need both free play and specific instruction on physical skills. An easy way for kids to meet this goal is by participating in physical education as part of the school day. During times when children are at home, whether school is out for scheduled breaks or cancelled due to weather, block off a certain time for your kids to engage in physical activity. The best physical education is age appropriate and fun.

Organized Activities

Adults or kids can organize active play. There are active indoor games such as Simon Says, and dozens of games to play outside — hopscotch, jump rope, dodgeball, kickball and volleyball. Depending on the season, plan trips to a local bowling alley, swimming pool or skating rink when those options are available.

Make Fitness Part of Your Child's Day

When school is in session and you're able to do so, walking to and from school with younger kids and allowing older children to walk or ride their bikes to school can be a great way to incorporate activity while also saving on trips to the gas station. When school is not in session, walk or bike with your kids when you can and organize family walking or bicycling trips around the neighborhood or at a local park.

Have a Plan for Rainy Days

Although there are a variety of activities to do outdoors in every season, sometimes being active outdoors isn’t possible. When playing outside isn’t an option, consider indoor activities that work in the space you have, like dancing, martial arts or yoga. These options are great for at home and as community classes. Housework, or cleaning, also counts as active time.

If screen time is unavoidable, look for ways to make it active. Try interactive video games that require physical activity such as tennis, bowling or baseball. You also can use dance and aerobic video games for some physically active television time.

Get Help With Household Chores

Encourage your children to participate in active outdoor chores such as raking leaves, pulling weeds, watering plants, sweeping drive or walkways or cleaning the garage. Make the chores feel fun with upbeat music and be sure to join in to get them done as a family.

Be an Active Role Model

Present physical activity as an important time to take care of your body and health, rather than a chore. Find activities you enjoy and be active for at least 30 minutes five days a week. When your children see that you are enjoying time being active, they will be more likely to model your behavior.