Encourage Children Daily Physical Activity

Like adults, kids need daily physical activity. Here are some ways to help your child move every day:

• Set a good example. If your child sees that you are physically active and that you have fun doing it, he or she is more likely to be active throughout life.
  
  
• Encourage your child to join a sports team or class, such as soccer, dance, basketball, or gymnastics at school or at your local community or recreation center.
  
  
• Be sensitive to your child’s needs. If your child feels uncomfortable participating in activities like sports, help him or her find physical activities that are fun and not embarrassing, such as playing tag with friends or siblings, jumping rope, or dancing to his or her favorite music.
  
  
• Be active together as a family. Assign active chores such as making the beds, washing the car, or vacuuming. Plan active outings such as a trip to the zoo, a family bike ride, or a walk through a local park.

A pre-adolescent child’s body is not ready for adult-style physical activity. Do not encourage your child to participate in activities such as long jogs, using an exercise bike or treadmill, or lifting heavy weights. FUN physical activities that kids choose to do on their own are often best.

Kids need about 60 minutes of physical activity a day, but this does not have to happen all at once. Several short 10- or even 5-minute periods of activity throughout the day are just as good. If your children are not used to being active, encourage them to start with what they can do and build up to 60 minutes a day.