Parenting: Guidelines To Help Your Kid Exercise More

Helping your child become more active does not require expensive equipment, private lessons, or a strict workout schedule. The goal is to make physical activity a normal and enjoyable part of family life.

For children and teenagers ages 6 to 17, the Centers for Disease Control and Prevention’s physical-activity guidelines recommend at least 60 minutes of moderate-to-vigorous activity each day. Children should also participate in a variety of aerobic, muscle-strengthening, and bone-strengthening activities throughout the week.cdc+1

Make Exercise Fun

Children are more likely to stay active when they are having fun. Encourage activities your child already enjoys, such as riding a bike, dancing, swimming, playing tag, jumping rope, hiking, or kicking a soccer ball.

Let your child try different activities instead of assuming every child will enjoy organized sports. Active play counts, and there is no single right way for a child to exercise.

Be a Role Model

Kids often copy what they see. Take a family walk after dinner, play outside together, or choose an active weekend activity. Simple habits—such as taking the stairs, walking to a nearby destination, or gardening together—show your child that movement is a regular part of daily life.

Start With Small Changes

If your child is not active now, do not expect a full hour of exercise immediately. Begin with short periods of movement and gradually build from there. Several active sessions throughout the day may be easier than one long workout.

Try a quick dance break, a walk with the family dog, a trip to the playground, or an outdoor scavenger hunt. For more ideas, review the CDC’s guide to activities that count as physical activity for children and teens.

Limit Sitting Gently

Encourage regular breaks from sitting, especially during long periods of recreational screen time. Keep the focus positive by offering active alternatives rather than treating exercise as punishment.

Praise Effort

Focus on enjoyment, participation, and progress rather than appearance, weight, or athletic ability. Praise your child for trying something new, practicing a skill, or being a supportive teammate.

Before beginning a new activity, consider your child’s age, abilities, health, and interests. Children with medical conditions or special needs may benefit from guidance from a healthcare professional. The most effective physical-activity routine is one your child enjoys enough to continue.