170+ Tips To Get Your Kids Physically Active
One of the things I really worry about as a mother is making sure my kids get enough activity throughout the day.
I mean…screens are all around us these days aren’t they?
They even use screens at school a lot these days, and that’s ok I don’t have a problem with it because it’s the future….but we don’t move around when we are looking at a screen do we?
So how do we make sure that kids get their movement moments in their day to day lives when the temptation to sit down and stare at a screen is always there?
Experts recommend that children between the ages of six and 17 practice moderate to vigorous exercise for at least one hour a day and participate in strengthening activities that promote strong bones, like skipping and jumping, at least three times a week.
So, how can you encourage your child to spend less time in front of the screen and exercise more? I know it’s hard, but here are some things I do in my home – and we limit screens to 45 minutes a day.
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How Much Physical Activity Kids Need Daily
The amount of physical activity children need varies by age group. Here are general guidelines based on recommendations from health organizations like the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO):
- Toddlers (Ages 1-3):
- Aim for at least 180 minutes (3 hours) of physical activity spread throughout the day.
- This should be a mix of light activities (like standing up, moving around, playing) and more energetic activities (running, jumping).
- Preschoolers (Ages 3-5):
- Should be physically active throughout the day for growth and development.
- Aim for at least 180 minutes of a variety of physical activities, with at least 60 minutes of this being moderate- to vigorous-intensity activity.
- Children and Adolescents (Ages 6-17):
- Should do 60 minutes or more of moderate-to-vigorous intensity physical activity each day.
- This should include a mix of aerobic activities (like running, swimming, cycling), muscle-strengthening activities (like climbing or doing push-ups), and bone-strengthening activities (like jumping rope or running) spread throughout the week.
Tips To Motivate Your Kids To Get Active
- Family Walks: Make regular family walks a routine, perhaps after dinner or on weekends.
- Dance Parties: Host spontaneous dance parties at home to fun, energetic music.
- Active Video Games: Choose video games that require physical movement.
- Sports Enrollment: Enroll them in a sports team or a physical activity class.
- Playground Visits: Regular visits to local playgrounds or parks.
- Bike Rides: Go on family bike rides on trails or in safe areas.
- Nature Hikes: Explore nature trails or go on hikes.
- Swimming: Encourage swimming as a fun and healthy activity.
- Gardening Together: Involve kids in gardening, which requires physical work.
- Obstacle Courses: Set up simple obstacle courses in the backyard.
- Walking Pets: Have kids help with walking the family pet.
- Jump Rope: Teach them jump rope games and challenges.
- Active Chores: Assign chores that require physical movement, like sweeping or raking leaves.
- Yoga for Kids: Introduce them to yoga through kid-friendly sessions.
- Skipping Games: Encourage traditional games like hopscotch or skipping.
- Treasure Hunts: Organize outdoor treasure hunts.
- Family Sports Day: Organize a mini sports day for the family.
- Scooter Rides: Encourage riding scooters in safe areas.
- Trampoline Fun: Use a trampoline for fun, active play.
- Beach Activities: Plan activities like frisbee or beach volleyball.
- Snow Play: Encourage playing in the snow, like building snowmen or sledding.
- Balance Games: Teach them fun balance games.
- Active Board Games: Choose board games that involve physical activity.
- Family Challenges: Create family fitness challenges.
- Skating: Ice skating or roller skating can be great fun.
- Martial Arts: Consider martial arts classes for discipline and exercise.
- Climbing: Try a climbing wall or tree climbing.
- Mini-Golf: Play mini-golf for a fun, active outing.
- Park Sports: Play soccer, basketball, or other sports at the park.
- Active Commuting: Walk or bike to school if possible.
- Skipping Competitions: Organize skipping rope competitions.
- Hula Hooping: Teach them how to hula hoop.
- Indoor Obstacle Courses: For rainy days, set up indoor obstacle courses.
- Active Volunteering: Participate in active community service.
- Play Catch: Regularly play catch or frisbee.
- Fitness Apps for Kids: Use apps designed to get kids moving.
- Balance Bike Races: For younger kids, balance bike races are fun.
- Water Play: Activities like water balloon fights or playing with a sprinkler.
- Tag Games: Encourage playing tag or other chase games.
- Sport Equipment Gifts: Gift sports equipment for birthdays or holidays.
- Kite Flying: Fly kites on windy days.
- Family Fitness Goals: Set and track family fitness goals.
- Active Video Calls: Encourage kids to stay active even during video calls with friends.
- Jumping Challenges: See who can jump the highest or longest.
- Parkour for Kids: Introduce them to basic parkour moves.
- Group Sports with Friends: Organize group sports activities with their friends.
- Active Storytelling: Create stories that require physical movement to act out.
- Pedometer Challenges: Use pedometers to track and challenge their daily steps.
- Races and Timed Runs: Organize short races or timed runs.
- Lead by Example: Most importantly, be active yourself to set a good example.
- Scavenger Hunts: Create outdoor or indoor scavenger hunts.
- Badminton: Set up a backyard badminton net.
- DIY Backyard Games: Create games like bean bag toss or ring toss.
- Acrobatics: Teach basic acrobatics or tumbling at home.
- Rollerblading: Try rollerblading in safe areas.
- Indoor Rock Climbing: Visit an indoor rock climbing facility.
- Hopscotch Variations: Create challenging hopscotch courses.
- Cycling Competitions: Organize a friendly cycling race.
- Sack Races: Have old-fashioned sack races in the yard.
- Outdoor Movie Night: Combine movie night with an outdoor setting and games.
- Balloon Volleyball: Play a gentle game of balloon volleyball indoors.
- Paddleboarding: Try paddleboarding at a nearby lake or calm sea.
- Laser Tag: Play laser tag, either at a facility or with home kits.
- Kayaking: Introduce them to kayaking in safe waters.
- Tug of War: Have a family tug of war challenge.
- Snowball Fights: Engage in playful snowball fights in winter.
- Foot Races: Organize short foot races or relays.
- Beach Games: Play games like beach badminton or paddleball.
- Limbo Dance: Have a limbo contest at home.
- Capture the Flag: Play capture the flag with friends or family.
- Ping Pong: Set up a ping pong table at home.
- Handball: Teach them how to play handball.
- Street Hockey: Play street hockey in a safe area.
- Bowling: Go bowling or set up a simple home version.
- Bocce Ball: Play bocce ball in the yard or at the park.
- Circuit Training for Kids: Create a simple, fun circuit training routine.
- Surfing Lessons: If near the coast, try surfing lessons.
- Cricket: Introduce them to cricket in the yard or park.
- Parachute Games: Use a play parachute for various games.
- Zumba for Kids: Try kid-friendly Zumba sessions.
- Rowing: Introduce them to rowing in calm waters.
- Orienteering: Teach basic orienteering or map reading skills.
- Frisbee Golf: Play frisbee golf at a local course or improvise one.
- Nature Photography Walks: Combine walks with photography.
- Kickball: Organize a game of kickball.
- Geocaching: Try geocaching as a family.
- Ice hockey: If possible, play ice hockey on a rink.
- Skateboarding: Encourage skateboarding in safe areas.
- snorkeling: If near suitable waters, try snorkeling.
- Hiking Clubs: Join or form a family hiking club.
- Horseback Riding: Consider horseback riding lessons.
- Archery: Try archery in a safe, controlled environment.
- Ultimate Frisbee: Introduce them to Ultimate Frisbee.
- Unicycle Riding: For a unique challenge, try unicycle riding.
- Stilt Walking: Teach them how to walk on stilts.
- Rugby Fun: Introduce them to touch rugby.
- Water Skiing: If feasible, try water skiing.
- Snowshoeing: Go snowshoeing in winter.
- Windsurfing: If near suitable waters, try windsurfing.
- Juggling: Teach them the basics of juggling for coordination.
- Fishing Trips: Encourage patience and focus with a fishing expedition.
- Stand-Up Paddle Yoga: Combine yoga with paddleboarding.
- Parkour Classes: Enroll them in beginner parkour classes.
- Sand Castle Building: Have a sandcastle building day at the beach.
- Slacklining: Set up a slackline in the park or backyard.
- Street Dance Classes: Enroll them in street dance or breakdancing classes.
- Kite Making and Flying: Build and fly kites together.
- Building Snow Forts: Engage in snow fort building in winter.
- Canoeing: Try canoeing in calm waters.
- Cross-Country Skiing: Explore cross-country skiing if you live in a snowy area.
- Stargazing Hikes: Combine night hikes with stargazing.
- Mountain Biking: Try mountain biking on safe trails.
- Pogo Stick Challenges: Have fun with pogo stick hopping.
- Bodyboarding: Bodyboarding at the beach can be exhilarating.
- High Rope Courses: Visit high rope adventure parks.
- Dodgeball: Organize a friendly game of dodgeball.
- Snorkeling Expeditions: Explore marine life through snorkeling.
- Homemade Mini Golf: Create a homemade mini-golf course.
- Inline Skating: Try inline skating in a park or on a trail.
- Bouldering: Indoor bouldering is great for building strength.
- Synchronized Swimming: Try basic synchronized swimming techniques.
- Boomerang Throwing: Learn how to throw and catch boomerangs.
- Water Polo: Introduce them to the basics of water polo.
- Unconventional Races: Organize fun races, like three-legged or wheelbarrow races.
- Sledding Competitions: Enjoy sledding races down gentle hills.
- Skimboarding: Skimboarding at the beach can be a fun challenge.
- Aerobics for Kids: Try children’s aerobics classes.
- Pilates for Kids: Introduce basic Pilates exercises.
- Mud Run Participation: Participate in a family-friendly mud run.
- Disc Golf: Play disc golf at a local course.
- Sponge Water Battle: Have a sponge water battle in the yard.
- Nature Scavenger Hunts: Organize scavenger hunts in nature reserves.
- Rafting Trips: Try rafting on gentle rivers.
- Backyard Camping: Combine camping with backyard games.
- Boxing Fitness: Teach basic, non-contact boxing fitness.
- Go-Kart Racing: Try go-karting at a local track.
- Cornhole Game: Play cornhole in the park or backyard.
- Dune Buggy Rides: If accessible, dune buggy rides can be thrilling.
- Wheelbarrow Gardening: Engage in gardening with tasks like wheelbarrow pushing.
- Sumo Wrestling Suits: Use inflatable sumo suits for fun wrestling matches.
- Javelin Throw Practice: Practice javelin throws with soft, safe equipment.
- Hang Gliding Lessons: For older kids, try tandem hang gliding.
- Tractor Tire Flipping: Flip smaller tractor tires as a strength-building exercise.
- Indoor Gymnastics: Enroll them in a gymnastics class.
- Balance Beam Practice: Practice on a low and safe balance beam.
- Rhythmic Gymnastics: Introduce them to rhythmic gymnastics.
- Biathlon Training: Combine running or cycling with safe shooting sports.
- Kendo or Fencing: Try martial arts like kendo or fencing.
- Squash or Racquetball: Play squash or racquetball at a local court.
- Rope Climbing: Set up a safe rope climbing area or visit a climbing gym.
- Urban Exploration Walks: Explore different parts of your city on foot, discovering new neighborhoods and landmarks.
- Quidditch for Fun: Adapt the Harry Potter game of Quidditch for play in the park.
- Table Tennis Tournaments: Host or join table tennis competitions.
- Olympic Day: Organize a mini-Olympic event with various sports.
- Triathlon Training: Introduce them to the basics of triathlon training (swimming, cycling, running).
- Geocaching Adventures: Expand on geocaching by setting challenging destinations or incorporating educational elements.
- Dragon Boat Racing: Participate in dragon boat racing, if available in your area.
- Nordic Walking: Try Nordic walking in a park with special poles.
- Rope Skipping Challenges: Create advanced rope skipping challenges or routines.
- Capoeira Classes: Introduce them to the Brazilian martial art of Capoeira.
- Snowboarding: If in a snowy region, try snowboarding lessons.
- Baton Twirling: Learn the art of baton twirling.
- Volleyball Tournaments: Organize beach or park volleyball tournaments.
- Inline Hockey: Try inline hockey as a variation of traditional ice hockey.
- Softball Games: Play softball in a local league or just for fun.
- Foosball Tournaments: Hold foosball tournaments for a mix of physical and strategic play.
- Aikido for Kids: Introduce them to the martial art of Aikido for both physical activity and discipline.
- Skijoring: If you have a dog and live in a snowy area, try skijoring (skiing while being pulled by a dog).
- Parasailing Adventure: For a thrilling experience, try parasailing.
- Curling Fun: Discover the sport of curling at an ice rink that offers it.
- Base Jumping Trampoline: Use a trampoline designed to simulate base jumping for a unique and exhilarating activity.
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References
- Whole-school Physical Activity Programs: Initiatives targeting the participation of all members of a school community are effective. Integrating whole-school programs like CSPAP and HSP can be challenging, but combining resources and efforts helps manage this task effectively (Mulhearn et al., 2020).
- Physically Active Lessons: Physically active lessons aim to increase children’s physical activity while maintaining academic time. These lessons improve both physical activity and educational outcomes, suggesting a dual benefit (Norris et al., 2015).
- Parental Involvement: Parents play a crucial role in motivating and sustaining their child’s involvement in physical activities. Effective communication and partnership between parents and children are essential for encouraging physical activity (Borra et al., 2003).
- Physical Environment: The physical or built environment influences children’s participation in physical activity. Access to recreational facilities, schools, sidewalks, and safe neighborhoods are positively associated with children’s physical activity levels (Davison & Lawson, 2006).
- Technology and Monitoring Tools: Using technological tools like TIPS (portable physiological monitoring device) can help in monitoring and encouraging physical activity habits in children (Guixeres et al., 2009).
- Physical Activity in Early Childhood Settings: Integrating physical activities like step count pedometers in early childhood settings encourages young children to be more physically active (Robinson & Wadsworth, 2010).
- Public Health Programs: Comprehensive obesity prevention initiatives, such as ACTIVATE, focus on regular physical activity and good nutrition, emphasizing that all foods can fit into a healthy diet when consumed in moderation (Wellman, 2002).
- Impact of Higher-Intensity Physical Activity: Emphasizing higher-intensity physical activities, like energetic play, in childcare settings is associated with greater health benefits, particularly for preschoolers (Driediger et al., 2018).
- Economic and Health Impact of Increasing Physical Activity: Increasing physical activity among children has significant economic and health benefits, including a decrease in the number of obese and overweight youth and a reduction in direct medical costs and lost productivity (Lee et al., 2017).