If you've ever watched young children on a playground, you know that most are naturally physically active and love to move around. But what you might not realize is that climbing to the top of a slide or swinging from the monkey bars can be a child's first steps toward a lifetime of being active.
As kids get older, it can be a challenge for them to get the amount of activity they need every day. Reasons abound: the increasing demands of school, a feeling among some kids that they aren't good at sports, a lack of active role models, and busy working families.
And even if kids have the time and the inclination to be active, parents may not feel comfortable letting them freely roam the neighborhood as kids once did. So their opportunities might be limited. Despite these barriers, though, parents can instill a love of activity and help kids fit it into their everyday routines. Doing so can establish healthy patterns that will last through the years, even into adulthood.
Benefits of Being Active
When kids are active, their bodies can do the things they want and need them to do. Why? Because regular exercise provides these benefits:
- strong muscles and bones
- weight control
- decreased risk of developing type 2 diabetes
- better sleep
- a better outlook on life
Not only that. Healthy, physically active students are more likely to be academically motivated, alert, and successful. And physical competence builds self-esteem at every age.
What Motivates Kids?
So there's a lot to gain through regular physical activity, but how do you encourage kids to do it? The three keys are:
- Choosing the right activities for a child's age: If you don't, the child may be bored or frustrated.
- Giving a child plenty of opportunity to be active: Kids need parents to make activity easy by providing equipment and taking them to playgrounds and other active spots.
- Keeping the focus on fun: Kids won't do something they don't enjoy.
When kids enjoy an activity, they want to do more of it. Practicing a skill — whether it's swimming or riding a tricycle — improves a child's abilities. The child feels accomplished, especially when the effort is praised. These good feelings often make the child want to continue the activity and even try others.
What's Age-Appropriate Activity?
The best way for kids to get physical activity is by incorporating regular exercise into their daily routine. Toddlers to teens need at least 60 minutes on most (preferably all) days. This can include free play at home, active time at school, and participation in classes or organized sports.
Here's some age-based advice:
Preschoolers: Preschooler need play and exercise that helps them continue to develop important motor skills — kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses.
Although some sports leagues may be open to children as young as 4, organized and team sports are not recommended until a child is a little older. Preschoolers can't understand complex rules and often lack the attention span, skills, and coordination needed to play sports. Instead of learning to play a sport, preschoolers should work on fundamental skills.
School-age: With school-age kids spending more time on sedentary pursuits like watching TV and playing computer games, the challenge for parents is to help them find physical activities they enjoy and feel successful doing. Activities can range from traditional sports like baseball and basketball to scouting, camping, hiking, and other outdoor pursuits.
In the early school-age years, while kids are learning basic skills and simple rules, there may be only a few athletic standouts. As kids get older, differences in ability and personality become more apparent. Commitment and interest level often go along with ability, which is why it's important to find an activity that's right for your child. Schedules start getting busy during these years, but don't forget to set aside some time for free play.
Teenagers: Teens have a wide array of choices when it comes to being active — from school sports to after-school interests, such as yoga or skateboarding. With teenagers, it's important to remember that physical activity must be planned and often has to be sandwiched between various responsibilities and commitments.
Do what you can to make it easy for your teen to exercise by providing transportation and the necessary gear or equipment. And don't overlook workout clothes. In some cases, the right clothes and shoes might help a shy teen feel comfortable biking or going to the gym.
Your Child's Fitness Personality
In addition to your child's age, it's important for parents to understand a child's fitness personality. Personality traits, genetics, and athletic ability combine to influence a child's attitude toward participation in sports and other physical activities, particularly as they get older. Which of these three types best describes your child?
The nonathlete: This child may lack athletic ability, interest in physical activity, or both.
The casual athlete: This child is interested in being active but isn't a star player and is at risk of getting discouraged in a competitive athletic environment.
The athlete: This child has athletic ability, is committed to a sport or activity, and likely to ramp up practice time and intensity of competition.
If you understand the concepts of temperament and fitness types, you'll be better able to help your child find the right activities and get enough exercise — and find enjoyment in physical activity. Some children will want to pursue excellence in a sport, while others may be perfectly happy and fit just being casual participants.
The athlete, for instance, will want to be on the basketball team, while the casual athlete may just enjoy shooting hoops in the playground or on the driveway. The nonathlete is likely to need a parent's help and encouragement to get and stay physically active. That's why it's important to encourage kids to remain active even through they aren't top performers.
Whatever your child's fitness personality, remember that all kids can be physically fit. Your positive attitude will help the kid who's reluctant to exercise. Be active yourself and support your child's interests. If you start this early enough, your child will come to regard activity as a normal — and fun — part of your family's everyday routine.
Reviewed by: Mary L. Gavin, MD
Date reviewed: January 2006
