Many parents and educators strive to instill in kids a love of moving their bodies and being active that will last a lifetime. Sadly, just 24% of American kids aged 6–17 obtain the required 60 minutes of physical activity per day.
A positive development? When kids find something they really enjoy doing, like dancing, they tend to keep doing it even as adults. To make sure your kid stays active as they get older, you should instill in them an early love of physical activity.
Find out why it’s important for kids to be active from a young age and how you can help foster a lifelong love of movement in your own home.
Getting kids moving starts at home
The foundation that you lay while children are young is extremely important to their well-being in later years. When it comes to a variety of lifestyle behaviors, including physical activity and fitness routines, children tend to model the actions of their parents and other major role models in their lives.
A child is more likely to accept these behaviors for themselves if they see a parent or role model engage in a healthy amount of physical activity. A child who observes a parent or role model engage in a healthy level of physical activity is more likely to accept these behaviors for themselves. Similarly, a child who observes their caregiver sit on the couch for prolonged periods and engage in sedentary behaviors is more likely to accept these behaviors as their norm. The child is also more likely to normalize sitting on the couch for extended periods of time and engaging in sedentary behaviors.
How to get people interested in movement
Keeping the emphasis on having fun is essential if one wishes to instill a love of physical activity in children at a young age. Kids, like grownups, are less likely to get enthused about something that they don’t particularly like doing. In addition to this, if they are having a good time, they will want to continue doing it, which will give them additional opportunities to hone their abilities and practice previously learned skills.
It is important to keep in mind, as children get older and more involved in organized sports, that while some children adore structured sports and competition, the vast majority of children do not. Maintain a definition of mobility that is more inclusive, such as one that includes going on walks with the family, dancing in the living room, climbing trees, doing yoga, or any other activity that they like.
It is more probable that children will experience all of the benefits of movement and physical activity sooner if they are introduced to these activities when they are young. Additionally, it is more likely that children’s enthusiasm for exercise will continue to expand as they get older.
Guidelines for children’s physical activity
Toddlers and preschoolers
Young children, namely those between the ages of 3 and 5, should engage in a significant amount of physical activity on a daily basis. Movement at this age should be approached with the intention of fostering increased growth and development. Children in the preschool years should participate in a wide range of activities and get enough exercise through active play. When children are young, they thrive on a varied diet.
School-aged children and teenagers
Daily physical activity of moderate to vigorous intensity for at least 60 minutes is recommended for children and adolescents aged 6 to 17. It’s not necessary to complete this all at once. Tell your youngsters to divide the hour into 10 or 15-minute halves.
20 minutes of soccer practice, 20 minutes of bicycling, and 20 minutes of physical education all count. Keep in mind that any exercise or movement counts toward the recommended levels of physical activity.
Young people should focus on cardiovascular fitness, muscle building, and bone strengthening. However, aerobic or cardiovascular exercise should make up the bulk of those 60 minutes. Muscle and bone strength can be improved by performing resistance training three days per week.
Tag, follow the leader, playing on a playground, riding a bike, walking, skipping, dancing, swimming, tossing and catching sports, and tumbling are all examples of cardiovascular activity suitable for children of preschool age.
Children and teenagers can get their heart rates up by participating in activities like jogging, biking, athletics, martial arts, dancing, catching and throwing games, hiking, swimming, tag, and flat football.
Getting started with some helpful tips
Get some active toys on hand
Active toys, such as balls for younger kids and bikes and scooters for older kids, are great additions to any toy collection, indoors or out. If they are age-appropriate, climbing toys are great for kids of all ages, from toddlers and preschoolers to elementary schoolers.
At home, it’s preferable to have active toys rather than inactive ones. For every new active toy you get your child, have them give up an inactive one. The balance is tipped in favor of action, and they learn that simplicity is key.
Engage in physical activity with your kids
Children of any age don’t always take the advice to “get some exercise” seriously. However, if you join in the fun with your kids, they are more likely to follow suit. Parents who work and want to exercise but have trouble spending time away from their children throughout the day may find this a welcome solution.
Enroll your child in an interactive preschool program
If you require daycare or plan to send your child to preschool, it is important to seek out facilities that incorporate physical activity and play into a large portion of each day.
Allow them to decide what activity to participate in
Even very young children have preferences, and it makes them feel important and valued when others inquire about their preferences. Give your kid the freedom to choose a few hobbies or sports that they are interested in, and then do those things together as a family.
Initiate unrestricted play
Children discover who they are and how the world works through unstructured play. This is also a great opportunity to sneak in some physical activity. Plan for multiple periods of unstructured playtime throughout the day. Get your kid out of the house for half an hour every day and have them utilize their imaginations while riding bikes, scooters, playing with balls, and other active play.
Perform your daily chores as a form of exercise
Your child will finish an activity that needs to be done around the house, and at the same time, they will be getting some much-needed physical activity. Chores and energetic competitions are a great combination. If you have more than one child, you should make the tasks into a competition that includes physical activity.
Develop motor abilities
Gross motor skill development is especially important during the preschool years. A child’s equilibrium, strength, coordination, and reaction time can all benefit from these practices. Young children will enjoy games that involve kicking a ball, tossing a frisbee, jumping, climbing, navigating obstacle courses, or riding a tricycle or bike outfitted with training wheels. Make sure kids have helmets and other safety gear on when riding bikes, and keep a close eye on them if they are climbing or playing with anything that moves.
Fostering a love of movement in children is a gift that keeps on giving in a world where screens and sedentary activities predominate. By infusing physical activity with fun and excitement, you’re not just promoting a healthier lifestyle but also shaping their attitudes towards fitness as they grow. Remember, it’s all about starting early, leading by example, and creating an environment where movement is celebrated.