10 Tips for Parents to Keep Their Kids Physically Active

10 Tips for Parents to Keep Their Kids Physically Active

In today's modern world, where children are often engaged in sedentary activities such as video games and endless screen time, it's crucial for parents to prioritize their children's physical activity. Regular exercise not only helps children maintain a healthy weight but also promotes overall physical and mental well-being. In this article, we'll explore ten valuable tips for parents to keep their kids physically active and help them develop lifelong healthy habits.


Why is Physical Activity Important for Children?


Children at physical education lesson in school gym


Physical activity is not just about burning calories or maintaining a healthy weight; it offers a myriad of benefits for children's overall development. Here are some key reasons why physical activity is crucial for kids 

Physical Health

Regular exercise helps children build strong bones, muscles, and joints, while also improving their cardiovascular fitness. It lowers the risk of obesity, type 2 diabetes, and other chronic diseases.

Mental Well-being

Physical activity stimulates the brain and releases endorphins, promoting a better mood, and reducing stress, anxiety, and symptoms of depression. It also improves concentration, memory, and overall cognitive function.

Social Skills

Participating in group activities, sports, and recreational programs provides opportunities for children to develop social skills, teamwork, cooperation, and leadership abilities.

Healthy Habits

Engaging in physical activity during childhood establishes a foundation for lifelong healthy habits, reducing the risk of sedentary lifestyles and associated health issues in adulthood.


10 Tips for Parents to Keep Their Kids Physically Active


Keeping children physically active is crucial for their overall health and well-being. Here are 10 tips for parents to help encourage and maintain their kids' physical activity levels 

1. Be a Role Model


silhouette of son sitting on fathers shoulder at the sunset time


Lead by example and make physical activity a regular part of your own life. Engage in various activities such as going for walks, jogs, or bike rides. Encourage your children to join you and participate in age-appropriate exercises or sports. By actively involving yourself, you inspire and motivate your children to prioritize their own physical activity.

2. Create a Schedule

Establish a consistent schedule for physical activity. Set aside dedicated time each day for exercise, and make it a non-negotiable part of the routine. This could involve scheduling activities like family walks or bike rides after dinner, enrolling your children in regular sports practices, or designating specific days for outdoor adventures like hiking or swimming. Having a schedule ensures that physical activity becomes a regular habit.

3. Make It Fun

Children are more likely to engage in physical activity when they find it enjoyable. Encourage them to participate in activities they genuinely enjoy. Let them choose activities that interest them, such as swimming, dancing, martial arts, or team sports. Find ways to make exercise fun and entertaining, such as organizing family games, creating obstacle courses in the backyard, or having dance parties with upbeat music at home. Making physical activity enjoyable will keep them motivated and excited to stay active.

4. Limit Screen Time

Excessive screen time can hinder physical activity. Set clear rules and limits on the duration and purpose of screen time. Encourage alternative activities that involve physical movement, such as reading books, playing board games, engaging in imaginative play, or participating in active video games. Establish screen-free zones or specific times during the day when electronic devices are not allowed, promoting active play and reducing sedentary behaviors.

5. Outdoor Adventures

Nature provides a stimulating environment for physical activity. Plan regular outdoor excursions as a family, such as hikes in local parks, bike rides through scenic trails, or trips to the beach for swimming and beach games. Encourage your children to explore and engage in activities that nature offers, like climbing trees, running races, or playing ball games. Spending time outdoors not only promotes physical activity but also provides the added benefits of fresh air, natural scenery, and Vitamin D from sunlight exposure.

6. Encourage Active Hobbies

Support your child's interests in active hobbies that align with their passions. Encourage them to try different activities, such as martial arts, dance, gymnastics, or team sports. Help them find local classes or clubs where they can participate in these activities. Active hobbies not only provide physical exercise but also foster important life skills like discipline, teamwork, self-confidence, and goal-setting.

7. Family Fitness Challenges

Create enjoyable fitness challenges within the family to motivate everyone to stay active. Set goals that are achievable and track progress together. You can create challenges like a step-counting competition, a timed family relay race, or a weekly family sports tournament. Celebrate achievements and milestones as a family, and offer rewards or incentives for participation and effort. These challenges promote friendly competition, encourage family bonding, and keep everyone engaged in regular physical activity.

8. Walk or Bike Whenever Possible

Encourage walking or biking as the primary mode of transportation for short distances. Encourage your children to walk or bike to school, nearby stores, or parks instead of relying on cars. Make it a family habit to choose active transportation options whenever feasible. This not only increases physical activity levels but also promotes environmental consciousness and reduces carbon footprint.

9. Limit Sedentary Activities

Reduce the time spent on sedentary activities such as sitting and watching TV or using electronic devices. Encourage regular breaks every hour for stretching, jumping jacks, or quick games of tag or hide-and-seek to get their bodies moving. 

Incorporate active play during leisure time, such as setting up an indoor mini-gym with a small trampoline or exercise balls, or encouraging outdoor activities like playing catch or kicking a soccer ball. Providing options for physical activity during free time helps break up sedentary habits and keeps kids engaged and active.

10. Active Family Time

Make physical activity a priority and a shared experience for the entire family. Plan regular outings or activities that involve physical movement, such as family bike rides, walks in the park, or swimming trips to the local pool or beach. By involving the whole family, you create a supportive environment and strengthen family bonds while staying active. 

Use these moments as opportunities for quality time, conversation, and shared experiences that promote a healthy and active lifestyle. Make it a habit to engage in active family time regularly, fostering a positive attitude towards physical activity for everyone involved.




As parents, it's our responsibility to ensure our children lead healthy and active lives. By following these ten tips, you can instill a love for physical activity in your children and promote a lifetime of well-being. Remember, the key is to make exercise fun, involve the whole family, and be a positive role model. Let's prioritize the health and happiness of our children by encouraging them to be physically active every day.

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