Getting Your Kids Moving for Good Health

Kids today eat more and exercise less than the last generation, and this is poised to continue unless something changes. One of the best things you can do for your children’s health is to get them moving and teach them the value of physical activity. Numerous studies have shown that regular childhood exercise is one of the leading indicators of good, lifelong health habits.


If you were an active child who loved playing sports and on the playground, you probably still do something to stay in shape today - but do you involve your children in these activities? If not, you are not doing all you can to prepare your children to lead healthy, adult lives. Show your children you care about exercise – take them with you on walks. They may not want to start jogging right away, but if you take your toddlers on short walks with you now, they will get used to the idea of exercising. For children to stay in shape, they need about an hour of physical activity every day. What type of activity depends on the child’s age, temperament, and interests. Check out the recommendations below to help find the right activity for the children in your family. Toddlers and kids up to 5 years old are not ready for intense, organized sports or games with many rules. Choose games that are simple and easy to play, like “Hide and Go Seek” or “Duck, Duck, Goose.” Encourage physical activity that will develop balance and agility such as running, jumping, climbing, and sliding. Trips to the playground to climb on a jungle gym or swing are also good options.

6 to 8 year-old children can understand rules that are more complex and are ready to learn new skills. You can begin instilling a sense of teamwork and competition in them, although pushing too much competitive drive at a young age is not a good idea. Encourage children to cooperate and help each other in small groups. Organize informal games at the local playground or park with other kids the same age to get your children used to socializing and playing with others. When it comes to sports, enroll your child in a sport that he or she shows a genuine interest in and let him or her take the lead. While teaching your child to follow-through with commitments is great, don’t force your child to stay on a team if they are not enjoying the sport. Let your child try a few sports before you ask them to commit. Children this age may take some time to find the right sport for their personality – but once they have found it, they tend to love it for a lifetime.

Around ages 6 to 8 is also when most children learn how to ride a bike, skateboard, and inline skate. All of these activities will encourage balance, muscle development, and hand-eye coordination, as well as cardiovascular health and overall physical fitness.


Remember to invest in the appropriate safety gear, including helmets and pads, and make sure the kids wear them all the time.

9 to 12 year-olds tend to develop interests that are more specific. Many will still be interested in playgrounds and swings, but around ages 9-12, many kids become active in organized sports. Many will begin to focus on a particular sport or activity they find is their favorite. Encourage your adolescent to develop his or her skills and interests, and support them at practices, matches, and games. Make sure they have qualified coaches and are completing the proper strength training. Most importantly, make sure they are having fun!

If team sports don’t interest your child, invite them to try individual sports like karate or tennis. Hiking or rock climbing is an excellent alternative for the nature-loving child who loves solitude and contemplation, and swimming is a good option if your child loves the water. What form the exercise takes is not as important as whether your child enjoys the activity and sticks with it throughout the years.

Teens can participate in almost any sport they choose, and usually throw themselves into activities with great enthusiasm. Competition and team spirit comes to the forefront at this stage, and sports can become a driving force in your teenager’s life. Activities like waterskiing and snowboarding are popular with teens because they require self-discipline and allow them to develop and apply advanced skills. Likewise, passion for their favorite team sports may carry over from their adolescent years, and activities like dancing or cheerleading may take on new importance. Be supportive.

If your teen is interested, weight training can be added to existing exercise programs to add muscle tone and definition, as long as an adult supervises it. If your teen has access to a gym or health club, encourage him or her to work with a personal trainer to learn how to lift weights properly.

The best way to motivate your children to exercise is by example. Play physical games with them and show your excitement for outdoor activities and sports. When young, take your children to the playground, climb on the jungle gym and swing on the swings. As they mature, challenge them to excel in their favorite sports – shoot basketballs, volley on a tennis court, or pitch baseballs with them.

No matter activity you choose, as long as you get moving with your kids, you will all live longer, healthier lives, not to mention have a lifetime of memories to share.

Lisa Austen is a mother of three from Sacramento, CA. She writes about topics related to children's play in her spare time.