We all know the benefits of being active – healthy muscles and bones, decreased risk for diabetes and heart disease, and improved sleep. But what if your kids aren’t as excited about those benefits or moving their bodies as you might be?
If this sounds like your household, you’re not alone. According to the American Academy of Pediatrics (AAP), 3 out of 4 children don’t get the recommended 60 minutes of active time each day. As kids grow older, staying active can become even more challenging. So, what factors discourage kids from being active? We spoke with Anthony Morando, General Manager Sports Performance at Sanford Sports, to gain insight into the main barriers that prevent kids from enjoying physical activity. According to him, these are:
- Lack of motivation, often driven by excessive screen time.
- Overscheduled routines, such as an increased focus on schoolwork or other commitments.
- Not feeling as “good” at physical activity as their peers.
- Lack of role models and designated time to move their bodies.
- The idea that exercise is “just for athletes."
While these challenges may feel daunting, both you and your child can take simple steps to stay consistently active. “We need to incorporate play into daily routines, limit screen time, provide opportunities for fitness, and be engaged with our own kids when it comes to being healthy and active,” advises Anthony. With these strategies in mind, here are some tips for helping your kids find the joy in being active:
- Focus on fun and feeling good! Anthony emphasizes, “Kids should be able to choose activities they enjoy.” They don’t need to run, lift weights, or play a sport to get the recommended 60 minutes of physical activity. They can enjoy fun and low-pressure activities such as tag, scavenger hunts, bike rides and swimming. When kids are moving their bodies, what’s most important is that they are safe and feel great while doing it! “We should always avoid using movement as punishment and we should always create opportunities for active play in the kids’ daily routine; basically, focus on the joy of movement rather than the exertion involved,” says Anthony.
- Validate their interests in movement opportunities. Once your child finds a movement they enjoy, validate it! Do they enjoy walking outside? Go for a walk with them! Do they like throwing a ball? Try playing catch with them or if possible, get involved in recreational sports leagues if they’d like. Some programs even offer grants to cover youth sports registration fees! It’s important to also remain flexible in supporting your child’s evolving interests as they get older. “Listen to them! Be involved with their changes and give them choices that can run within some type of parallel to those changes,” urges Anthony. If they dislike a certain activity, Anthony suggests introducing them to a similar activity that uses the same energy system within the body.
- Try some active play toys. Active play requires movement during play and is usually unplanned and self-directed. Active play toys such as balls, jump ropes, sensory paths, or play sets, especially at an early age can help introduce movement to children. By getting familiar with active play toys early on, kids may continue to feel comfortable with similar movement activities as they age.
- Plan family active time. As kids get older, be intentional about planning active time together. “A positive family dynamic plays a crucial role in keeping kids active. As caregivers, we set the standard through participation, creating a supportive environment where physical activity is seen as a normal part of life, and fostering a sense of fun and community through shared active experiences,” says Anthony. By showing kids the importance of making time to move their bodies, they’re more likely to do that independently as they age. Plus, this can be a great time to build connections with your kids. Try going for a walk or hike or check out a new fitness class together.
- Encourage movement through example. Similar to teaching kids how to prioritize physical activity, it's important to model a healthy relationship with movement through both words and actions. “It starts with the caregivers,” stresses Anthony. “I work out every day and on the weekend my kids see me do it. They see me sweat, they see me work hard, they see that it is important to me to invest in my longevity and it’s all for them,” he adds. Work on your own unhealthy habits and share your changes with your family. Once your kids see you taking steps to change, they’re more likely to make changes alongside you. When having conversations around movement, avoid talking about exercise or physical activity as a chore or something you don’t enjoy. Approaching movement with a positive mindset will encourage your kids to do the same!
- Celebrate progress, not perfection. Encouragement goes a long way when it comes to helping kids enjoy being active. Some kids may feel discouraged or shy away from physical activity if they don’t feel “good enough.” Anthony highlights, “Building confidence and finding joy in movement needs to be framed differently.” Our society often links physical activity solely to sports and structured programs, but movement is for everyone. Anthony believes that caregivers can use their influence to break this mold by embracing the idea that "every BODY can move." Becoming healthier and stronger doesn’t require special talent – just the willingness to move and improve. It’s all about taking small steps toward becoming the best version of yourself, no matter where you start! It’s also important to celebrate their efforts, no matter how small. Whether they try a new sport, run a little farther, or simply play outside for longer, make sure to praise their hard work. Positive reinforcement helps build confidence and keeps them motivated to continue being active.
No matter what, remember that being active doesn’t have to be complicated. The most important thing is to get your child moving and feeling good while being safe! For an added boost of motivation, you can use the Move Challenge Tracker as a family. It’s a fun way to track activity and keep everyone engaged in staying active together!
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