Parenting Advice From Your Physicians at Kaiser Permanente

We know children need to be active to thrive. Kids who exercise an hour a day get better sleep, develop fewer chronic diseases, do better in school, and have less trouble with depression and anxiety. They’re happier and healthier. But not all kids naturally love to exercise.

Some kids are born athletes and live to challenge their bodies. They play multiple sports, and, even when not at practice or a game, they’ll still be found outside throwing a ball around or climbing a tree.

Other kids are more likely to be found reading a book or playing a board game inside. However, these kids need to use their bodies to keep them in good shape. In fact, if they’re allowed to be as inactive as they’re inclined to be, it can cause them to have even less energy. An active kid has tons of energy partly because of their activity. An inactive child doesn’t benefit from the release of natural compounds in our body that boost energy.

So, how does a parent of one of these natural “couch potatoes” get them up and moving?

Follow their interests. Not every child wants to play organized sports. That’s okay as long as they use their body in other ways. If your child loves to dance—dance with them. Turn on the radio and have a dance party. Enroll them in dance classes. If your kid likes to skateboard, give them safety equipment, and help them find a good place to ride.

Have fun! Remember that play is exercise. Fly a kite, toss a frisbee, bounce a ball. Enjoy the swings at the park. Think back to the games you played as a kid? Kids still love the oldies but goodies: try Kick the Can or Can of Sardines. My favorite as a child was Ghost in the Graveyard and Flashlight Tag.

Work exercise into the day. When you go to the store, park far away from the front door so that you walk further. Skip elevators and use stairs. Ride your bikes together to the store. Walk to school. These little steps add up to make healthy changes and start healthy habits.

Talk directly with them about the problem. Kids are smart—your child will likely understand and be more willing if you discuss why they need to move more.

Exercise as a family. Dance parties, walks after dinner, or pickup games at the park can be fun things to together. And, if you’re active as a family often enough, it becomes a natural part of your kids’ routine.

Challenge each other. You can see which family member gets the most steps each day. This works for any kid old enough to have a phone. My family uses a fitness tracking app. Watching each other’s progress and egging each other on is motivational. I know it gets me moving when I see that my own mother has already finished her 3-mile walk!

Also, it helps to set a good example for your children by being active yourself in big and small ways. Have fun!