How to Raise a Fit Child

It’s no question that kids of all ages love to play and be active! Choosing to play tag with a group of friends, swing from the monkey bars, or kick around a soccer ball is all part of a healthy lifestyle that may lead to a lifetime of exercising. Studies show that young children who are encouraged to participate in such activities in their early years are more likely to continue those healthy habits into adulthood.

Why Physical Activity Matters

Exercise causes the brain to release chemicals called “endorphins,” which naturally make us feel happy and healthy. But the benefits go far beyond just feeling good:

• Children with active lifestyles tend to excel in sports
• Physically active kids tend to be academically motivated, alert, and successful
• Healthy children have high self-esteem and better social connections
• Regular exercise builds strong bones, muscles, and cardiovascular health

Physical Activity Guidelines by Age

The American Academy of Pediatrics (AAP) provides clear guidelines for how much physical activity children need at different ages:

Preschoolers (Ages 3-5)

Preschoolers need at least 3 hours of physical activity per day—that’s about 15 minutes every hour they’re awake. Activities such as kicking or throwing a ball, playing tag or follow the leader, hopping on one foot, riding a bike, freeze dancing, or running obstacle courses are all great activities that build fundamental motor skills.

According to the AAP’s 2020 clinical report, physicians should assess and document children’s motor skill development, physical literacy, and physical activity levels at all health supervision visits.

School-Age Children (Ages 6-12)

School-age children and teens need at least 60 minutes of physical activity per day. This should include:

• Moderate- or vigorous-intensity cardiovascular activity
• Muscle-strengthening activities at least 3 days per week
• Bone-strengthening activities at least 3 days per week

Limit the amount of time children spend watching TV and playing computer games. Parents should help children find fun outdoor and indoor activities all year round. Outdoor activities range from traditional sports like baseball and tennis to swimming, biking, hiking, and walking. Indoor activities include basketball, dancing, running on a treadmill, or playing active video games.

Teenagers (Ages 13-18)

Teens have many choices when it comes to being active—from school sports to after-school interests such as yoga, gymnastics, or skateboarding. It’s important to remember that physical activity must be planned in advance to fit into a busy schedule.

Encourage your teen to participate in activities with their peers. Research shows that physical activity is enjoyable and healthy for their body, mind, and spirit, especially when done with friends.

Three Keys to Encouraging Exercise

Healthy eating habits and an exercise routine are fundamental parts of a child’s development. Lead by example—your child will be more likely to exercise if YOU exercise. Here are three essential strategies:

1. Give Plenty of Opportunity to Be Active

Make sure your child has easy access to exercise. Consider purchasing a piece of gym equipment or fitness DVD. Another option is to take your child to a playground or sign them up for a sport. Remove barriers to physical activity by making it as convenient as possible.

2. Focus on Fun

Pick activities that your child enjoys, like bicycle riding, swimming, roller blading, or playing a sport. The goal is for your child to enjoy the activity so much that they don’t even realize they’re exercising! When children associate physical activity with fun, they’re much more likely to continue throughout their lives.

3. Pour on the Praise

Kids love to be praised. A simple high-five or “way to go” encourages children to continue the activity. Be specific in your praise—“I loved watching you try so hard in that game” or “You’re getting so much better at riding your bike!”

Exercise and Nutrition: The Perfect Combination

Many studies show young children who practice a healthy lifestyle continue those habits well into adulthood. Parents must educate their children on why a healthy diet and exercise go hand in hand.

Fueling Exercise

Eating well-balanced meals during the day will fuel your children’s workouts. Proper nutrition supports brain development, healthy growth, and immunity—all essential for active children.

Post-Workout Snacks

Post-workout, children need to eat a combination of complex carbohydrates and lean protein to replenish their bodies and feed their muscles. Here are some healthy post-workout snack ideas:

• 1 tablespoon peanut butter with a banana
• 6-ounce container of non-fat yogurt with 10 almonds
• 1 fat-free cheese stick and an apple
• 5 whole wheat crackers with 2 ounces of lean turkey lunch meat
• 1 cup of fortified, high-fiber cereal with 1/2 cup skim milk

Remember, calcium and protein are vital to a child’s bone stability, muscle growth, and strength. The right exercises combined with the right foods are a perfect fit for you and your child.

Making It a Family Affair

The best way for kids to get physical activity is by incorporating it into their daily routine. For best results, establish a list of physical activities that your child can enjoy with minimal stress. Make physical activity a family priority:

• Take family walks after dinner
• Go on weekend bike rides together
• Play active games in the backyard
• Choose active vacations like hiking or swimming

According to the CDC, preventing childhood obesity involves creating a supportive environment where physical activity is valued and practiced by the whole family.

The Long-Term Benefits

By providing a well-balanced eating plan and exercise regimen, your child will be on their way to a healthy lifestyle for years to come. The habits formed in childhood often persist throughout life, making your efforts now an investment in your child’s lifelong health and wellbeing.

Physical activity isn’t just about preventing obesity—it’s about building confident, healthy, happy children who will grow into active, healthy adults. Start today, and watch your child thrive!