We all know that physical activity is essential in helping our children be healthy and strong. Not only does physical activity build and maintain healthy bones, muscles and joints, it can also help control weight. Research shows that regular physical activity can also increase alertness and capacity for learning. Participation in organized groups like dance or martial arts classes and sports teams can help build social and leadership skills, and may raise self-esteem. Regular physical activity may also help reduce anxiety and feelings of depression.

Getting your children to be physically active every day sounds challenging, but it’s actually not a very difficult task – simply start by putting a little active fun into your children’s daily routine. You’ll find many opportunities for activity at school, in the neighborhood, and even at home. Researchers recommend that children be physically active for at least 60 minutes a day.

Here are some ideas for you to engage your children in fun and rewarding activities, and make it a part of their daily routines:

Make everyday life less sedentary and more physical.

• Encourage your children to be physically active when they take a break from schoolwork. Being active – instead of playing video games – can raise energy and alertness.

• Limit your children’s screen time to just one or two hours of quality television per day.

• Remove TV sets from children’s bedrooms and encourage them to spend time with other forms of entertainment, such as dancing to music or playing soccer with neighborhood children.

• Let them play around in the backyard or neighborhood park – try games like catch, kickball, biking, or shooting hoops.

• Give them chores that will help them move around, like walking the dog or washing the car.

Get your children involved in school and/or community activities.

• Talk to teachers and administrators and ask them to support daily physical education and other school programs that promote physical activity.

• Involve your children in after school organized activities or enroll them in clubs and/or sports teams based on your children’s interest, personality and skill level.

• Volunteer for community activities such as picking up litter at the park or simply helping neighbors rake their yard.

Get the whole family going.
Lead by example by reducing your own screen time and getting involved in your children’s activities.

• Take your children to the park for long walks while practicing spelling or math, rather than sitting at the table at home. This can also be a good time to talk and bond with your children.

• Give your children presents that facilitate activity – a swimsuit, baseball glove, soccer ball, or bicycle.

• Plan an active getaway like hiking tours, biking excursions or rafting trips. Even city tours can be entertaining and active – walk, don’t ride, through zoos, museums or any sites of interest.

Have fun in any weather, any season.
Don’t let bad weather discourage you or your children from getting their daily physical activity.

• In the winter, have a snowball fight, build a snowman, or go sledding.

• On rainy days, you can have just as much fun indoors. Set up a Ping-Pong table in your basement, or just play a simple game of tag. Designate a place where you and your children can roll, climb, jump, and tumble.

• Try making up fun activities like a dance marathon in your living room while you karaoke.

As parents and caregivers, it is our job to make physical activity fun and inviting for our children. Think about your children’s interests as well as your family’s, and help them find the right outlet for their physical abilities. It’s your chance to help your children adopt a healthy lifestyle that can help make the rest of their lives healthy, happy and fulfilling!