Fitness for kids

Bring a friend along
Kids love to hang out with their peers, so invite a buddy along for a bike ride, offer to bring a friend ice-skating, or head to the pool with a companion. Young children enjoy going to the playground with friends to chase, climb, swing, slide, and run. If your child is more likely to check out a team sport with a friend in tow, then go ahead and sign her up. Just make sure the focus is on making fitness fun and learning new skills – not competition and winning – as this can dampen your child’s enthusiasm for the game.

Give gifts that promote physical activity.
Rollerblades, bicycles, ice skates, soccer balls and even active-play video games make great gifts that promote physical activity. Activity-tracking apps and technologies also are fun choices for kids.

Be a role model.
Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.

Do not overdo activity.
Exercise and physical activity should not hurt. If it becomes painful, your child should slow down or try a less vigorous activity. As with any activity, it is important not to overdo it. If exercise starts to interfere with school or other activities, talk with your child's doctor.

Plan ahead.
Make sure your child has a convenient time and place to exercise.

Exercise! It helps your body become strong and remain healthy. When you exercise, your blood flow increases, which helps your heart and lungs work more efficiently. It also increases the amount of oxygen that goes to your brain and the rest of your body. Exercise can help you think better, feel more relaxed, and live a longer, healthier life.

Join in the game
Kids love it when their parents play with them. So encourage children’s fitness by taking a family hike. Have a game of catch. Walk or bike to school together. Play hopscotch. You don’t need a lot of fancy equipment or special classes to encourage your child to exercise.

Make time for exercise.
Some children are so overscheduled with homework, music lessons, and other planned activities that they do not have time for exercise.

Provide active toys.
Young children especially need easy access to balls, jump ropes, and other active toys.

Put on music and dance around your living room.

Turn off the computer, TV, smart phone, or game console and do something active (unless you are using your device to play active games!)

Limit TV and computer time.
Offer them active options, like joining a local recreation center or after-school program, or taking lessons in a sport they enjoy. When your family watches TV together, get everyone moving during commercial breaks – do jumping jacks, use a hula hoop or even jump rope.