THINK, SAY, DO: How to Make Physical Activity Easy and Fun for Kids
Physical activity provides many physical and mental health benefits. Unfortunately, less than 20% of children and teens meet the evidence-based, recommended 60 minutes of daily moderate-vigorous physical activity). Caregivers can help address this problem. In this article, we’ll provide some useful tips for caregivers to mindfully consider, communicate, and model physical activity. These tips can make movement an everyday activity!
Tips to Encourage Physical Activity for Kids
What to THINK: Mindful Parenting Related to Physical Activity
Caregivers can think of physical activity as a tool to support physical and emotional health. It is important to be aware of the many benefits of physical activity such as improved sleep and mood.
Think about your physical activity as benefiting the whole household. Taking a family walk to de-stress after a long day teaches both healthy coping and healthy activity. Plus, you have more quality time together.
What to SAY: Communication Techniques to Promote Physical Activity
Our beliefs, self-esteem, and support systems affect our ability to meet goals. Help your child find fun and meaningful physical activities to increase their motivation. Talk about why being active is important and its benefits. Maybe your child wants more energy, better sleep, or to get stronger for a sport they enjoy. Encourage them to notice their progress and celebrate wins along the way. Keep the conversation positive and supportive!
Planning ahead leads to success. SMART goals are a tool for making achievable plans. SMART goals are Specific, Measurable, Achievable, Relevant, and Timely. Parents can work with their children to set SMART goals.
Imagine your child wants to be more active but is often tired after dinner. You might plan for a quick game of basketball after school instead of waiting until after dinner. This planning addresses barriers early to make goals more realistic and easier to achieve.
What to DO: Modeling an Active Lifestyle
Children with active parents are more likely to be physically active and build social, athletic, and thinking skills. Parents can model morning stretches, daily walks, and active play. Parents can also participate in adult recreational sports such as pickleball, basketball, kickball, racing or engage in a regular exercise routine (e.g., strength training, yoga, walking/running/cycling).
Modeling looks different for young children versus teenagers due to ability levels. Young children benefit from observation and inclusion in an activity (e.g., running with your toddler in a stroller). Teens may take a more active role (e.g., running or bicycling with a parent).
Apply and modify these strategies in ways that work best for the family!
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