Children should have many chances to play, run, bike, and play sports during the day. Experts recommend they get 60 minutes of moderate activity every day.
Moderate activity means you breathe and your heart beats faster than normal. Some examples are:
Playing chase or tag
Playing most organized sports (such as soccer, swimming, and dancing)
Younger children have shorter attention spans than older children. They may be active for only 10 - 15 minutes at a time. The goal is still a total of 60 minutes of activity every day.
Children who exercise:
Feel better about themselves
Are more physically fit
Have more energy
Other benefits of exercise are:
A lower risk of heart disease and diabetes
Healthy bone and muscle growth
Staying at a healthy weight
Not all children are the same. Some kids are very athletic and love getting outside and being active. Others would rather stay inside and play video games or watch TV.
If your child is not athletic, find ways to motivate your child to be more active.
These ideas may help non-athletic children become active:
Let them know it will give them more energy, make their bodies stronger, and make them feel good about themselves.
Encourage them to be active, so they know they can do it. They need to believe they can.
Be their role model. If you are not active yourself, start getting more active.
Make walking a part of your family’s daily routine. All you need are good walking shoes and rain jackets for the wet days. Don’t let rain stop you.
Go for walks together after dinner, before turning on the TV or playing computer games.
Take your family to community centers or parks where there are playgrounds, ball fields, basketball courts, and walking paths. It’s easier to be active when people around you are active.
Find a Good Match
It is important to find an activity that excites your child. Some children like to do individual activities, such as swimming, running, skiing, or biking. Others prefer group sports, like soccer, football, basketball, karate, or tennis.
Choose an exercise that works well for your child's age. For example, a 6-year-old may play outside with other kids, and a 16-year-old may run at a track.
Organized sports and daily activities are good ways for your child to get exercise. Daily activities can use as much, or more, energy than some organized sports.
Some great daily activities are:
Walking or biking to school
Taking the stairs instead of the elevator
Riding a bike with family or friends
Taking the dog for a walk
Playing outside (such as shooting basketball or kicking or throwing a ball around)
Playing in the water (at a local pool, in a water sprinkler, or splashing in puddles)
Dancing to music
Skating (ice-skating, skate-boarding, or roller-skating)
Doing household chores (sweeping, mopping, and vacuuming floors, loading the dishwasher, and others)
Taking a family walk or hike
Playing computer games that make you move your whole body, instead of ones that make you move only your fingers
Raking leaves (and then jumping in the piles before bagging them up)
Mowing the lawn
Weeding (see who can pull the most weeds)
Neil K. Kaneshiro, MD, MHA, Clinical Assistant Professor of Pediatrics, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M. Health Solutions, Ebix, Inc.