How to Keep Kids Active: 5 Easy Fitness Tips for Parents
Daily movement helps kids sleep better, stay fit, have fun

Daily movement helps kids sleep better, stay fit, have fun
It’s well known that regular exercise is important for children’s health. Staying active helps build strong bones and muscles. It also boosts the immune system, improves sleep and enhances mental well-being.
However, with the growing influence of screens, busy schedules and less outdoor play, it can be challenging for families to keep kids active every day.
So, what can parents do to help their children stay active? A lot, says Gwendolyn Wright, MD, a pediatrician at Scripps Coastal Medical Center Hillcrest. The key is to make physical activity a fun and natural part of daily life.
“Anything that gets their heart beating faster or their muscles working harder counts. Just make sure to keep it fun so that they want to do more of it,” Dr. Wright says.
By making it enjoyable, you can encourage your child to stay active consistently.
“Regular physical activity is important,” Dr. Wright adds. “It helps build strong muscles and bones, prevents weight gain and promotes better sleep.”
How much exercise do kids need?
Children and teens ages 6 through 17 should get at least 60 minutes of physical activity every day, according to the Office of Disease Prevention and Health Promotion (OASH). Unfortunately, only one in four children meet this goal.
As kids grow older, competing demands from school, social media and other obligations can push exercise aside. But daily movement is crucial for maintaining a healthy weight, building coordination and even managing stress and anxiety.
Research shows that regular exercise can help prevent issues like high blood pressure and support overall heart health. Keeping kids active is a key component of developing healthy habits that will last a lifetime.
Try these simple tips to encourage your child to be physically active:
1. Exercise with your kids: Be a role model
Children learn by example. They will be more motivated if you or the entire family participates in a fun activity. Bike rides, walks or backyard games are a few examples of how you can exercise together.
Start early, though it is never too late to try a new sport or play it for fun. Teach them your favorite sport if you can. Take notice of what they enjoy most and build on that.
“Keep in mind that when you move with your kids, you get the health benefits too,” Dr. Wright says.
2. Reduce screen time to encourage movement
Parents play a crucial role in their children’s use of electronic devices. It may seem hard to find a sport or physical activity that can compete with watching TV or playing video games, but it is important.
Too much screen time can cut into exercise. Set a family media plan to limit devices and make time for movement like dance breaks or jumping jacks with your child.
“Remember to be a role model here too. If you use your screen less and exercise more, your child may very well follow your path,” Dr. Wright says.
3. Give active toys that keep kids moving
Gifts that encourage exercise have many health benefits. So, look for gifts that encourage movement and coordination, such as:
- Bikes, scooters and skates
- Basketball, soccer balls or jump ropes
- Hula hoops, kites or frisbees
- Indoor gear like yoga mats or mini trampolines
Make sure you have space or can go to a park or playground to practice and play. To get kids more active, encourage them to walk or bike to school when they can. This helps them stay active and can improve their focus during the school day.
4. Use safety gear for all activities
Injuries can keep kids from staying active, so safety comes first.
Always provide the proper gear like helmets, wrist pads and knee pads for activities like biking, scootering, skateboarding or roller skating. Just as important, teach them how to ride safely. Knowing the rules and using caution helps prevent injuries before they happen.
5. Count all movement, even chores
Prolonged sitting and lack of physical activity are known risk factors for childhood obesity. That is why any movement is better than none. Even simple chores count. They help burn calories, build muscles and keep kids active throughout the day.
Encourage your kids to:
- Help with yardwork
- Wash the car
- Vacuum the house
- Take the stairs
“Moving around the house or going for a walk is better than sitting in front of the screen,” Dr. Wright says.
Why it matters
Physical activity is more than just about fitness. It boosts mood, builds self-esteem and improves focus – all critical for healthy development.
The key is to lifelong health is making daily movement a natural part of everyday life. When parents model an active lifestyle, kids are more likely to view physical activity as fun and rewarding. This positive outlook helps children build healthy habits they're more likely to carry into adulthood.
If your child struggles to stay active or shows signs of physical or emotional challenges, talk to your pediatrician.
Your child’s pediatrician can check for health issues or developmental concerns. They can provide advice based on your child’s age and abilities. They can help families set realistic activity goals and routines for a healthy lifestyle.