By Dr. Nazeela Tanweer, Suffolk Pediatrics
Getting kids to stay active these days can be challenging. With busy school schedules and screen time habits, it’s easy for exercise to take a back seat. Still, regular exercise is essential for your children’s health, growth, and well-being.
National health recommendations call for kids ages 6 to 17 to get at least 60 minutes of physical activity every day. That might sound like a lot, but the good news is that exercise doesn’t have to be complicated — it can simply be a part of your child’s daily routine.
By making exercise easy and fun, you can help your child build healthy habits that last a lifetime.
Why Exercise Matters for Kids
Physical activity isn’t just about staying fit, it helps kids in many ways:
- Healthy bodies – Exercise builds muscles and bones, improves heart health, and helps maintain a healthy weight.
- Better mood – Exercise helps kids manage stress and combat anxiety and depression.
- Improved focus – Active children often do better in school and have an easier time paying attention in class.
- More restful sleep – Physical activity helps kids fall asleep faster and stay asleep longer.
When kids stay active, they feel better, think better, and grow up healthier.
How to Make Exercise Fun for Kids
The key to keeping kids moving is to make it feel like play rather than a chore. Here are some fun ways to help kids get their daily exercise:
- Outdoor outings – Take a family walk, explore a nature trail, or ride bikes together in your neighborhood.
- Turn chores into a game – Set a timer and challenge kids to clean up before the buzzer goes off, or play music and have a dance party while tidying up.
- Play together – Whether it’s tag, soccer, or playing in the yard, kids are more likely to stay active when they have friends or family to play with them.
- Encourage sports and activities – Enroll kids in dance, martial arts, or team sports if they enjoy structured activities. This also gives your child a chance to make lasting friendships.
Use screen time wisely – Try movement-based video games, like dancing or fitness apps for kids.
Overcoming Common Challenges
Even when kids enjoy exercise, keeping them active every day can be tough. Here’s how to overcome common obstacles you may face:
- Lack of interest? Try different activities to find what excites them. Some kids prefer solo activities like swimming or yoga, while others love team sports, like basketball or softball.
- Too much screen time? Use parental controls to set time limits on phone, tablet, or TV use, and suggest active alternatives instead.
- Busy bees? Squeeze in movement where possible. Walk to school, do quick stretches in the morning, or have active family time on weekends.
- No motivation? Kids love playing with friends, so try inviting friends, neighbors, or family members over for a play date.
Helping kids build healthy exercise habits doesn’t have to be difficult. By making exercise a fun and natural part of their daily routine, you’re helping to set them up for a lifetime of good health.
