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Like adults, kids need exercise. Most children need at least an hour of physical activity every day.
As kids spend more time watching TV, they spend less time running and playing. Parents should limit TV, video game, and computer time. Parents can set a good example by being active themselves. Exercising together can be fun for everyone. Competitive sports can help kids stay fit. Walking or biking to school, dancing, bowling, and yoga are some other ways for kids to get exercise.
Children and adolescents age 6 and older need at least an hour a day of physical activity. Most of the hour should be either moderate or vigorous aerobic activity. Activities can be broken up throughout the day.
In addition, children should participate in muscle-strengthening and bone-strengthening activities at least three days a week.
Many classic activities, such as playing on playground equipment and jumping rope, exercise different muscle groups. Organized sports are a great way to stay fit, too. But team sports are not the only options.
Get creative as you search for activities your child enjoys and allow enough time for free play. Kids can burn more calories and have more fun when left to their own devices. Keep a variety of games and sports equipment on hand. An assortment of balls, hula-hoops, and jump ropes can keep kids busy for hours.
Incorporate physical activity into the daily routine. From household chores to an after-dinner walk, keep your family active every day. Exercise with your child to better your own health while encouraging your child to develop good exercise habits.
Regular exercise can help your child:
Everyone's fitness level is different. What is important is that your child does physical activities that are right for his or her abilities.
Work with your child’s health care provider to create an exercise plan that will work for you and your child. It is important to start slowly.
No matter what the sport or activity, remember that fitness should be fun. If your child is not having fun, ask why. Try to address the issue or find another activity.
Toddlers are naturally active. By age 2, your child should be able to walk and run. He or she may be able to kick a ball and jump in place. By age 3, toddlers can balance on one foot, throw or catch a ball, and pedal a tricycle. Keep these skills in mind when encouraging your child to be active. Play games together and provide age-appropriate active toys, such as balls, push and pull toys and riding vehicles.
By age 4 and 5, your child has developed running, jumping, kicking, and throwing skills. Kids at this age are learning to hop, skip or do a somersault. They may also enjoy swimming, hiking, dancing, and riding a tricycle or bicycle with training wheels.
Many parents look to organized sports to get preschoolers active. But the average 4 or 5 year old may have a hard time understanding simple rules.
Between the ages of 6 and 12, kids should participate in a variety of activities, sports, and games. Activities should fit their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right.
When creating an exercise plan, choose activities your child enjoys. Combine a variety of activities. Include aerobic, strengthening, flexibility, and balance activities. This can make physical activity more enjoyable. It can also reduce the risk of injury.
Keep your child’s safety in mind when they are being active and supervise them. Educate your child on how to be safe when riding a bike or swimming. Your child should wear comfortable, well-fitting shoes and use appropriate safety gear when exercising. Make sure that your child wears a helmet when they bike, roller-blade or skateboard. Encourage your child to exercise outdoors when the weather is nice. Do not let your child participate in outdoor activities in extreme cold or heat. Make sure your child drinks plenty of fluids while engaging in physical activity.
When physical activity is a regular part of your child's daily routine, it sets the foundation for a lifetime of fitness and good health.