MSU Extension

In the United States, less than a quarter of children ages 6 to 17 years get enough daily exercise. National guidelines from the Centers for Disease Control and Prevention recommend kids are active for at least 60 minutes every day. Most children are spending double or even triple that amount of time looking at a screen. Children who move more are at lower risk for many diseases, have stronger bones and muscles, may improve their mental health, and perform better in school. If you have children in your life, consider these ideas for how you can get them moving more often. 

Set an example: Be a role model and set a good example by being active yourself. Kids will often join trusted adults, especially if they see that you enjoy the activity. One way to do this is to participate in activities together or as a family. It can also be useful to give them a reason to move. Help them understand why it is important to take care of their health and remind them that it can be enjoyable.  

Fit it into your schedule: Remember, the goal for children is at least 60 minutes a day! All movement counts, not just traditional exercise. Set a goal to get at least 10-minute blocks of activity at a time and add them up throughout the day. The Move Your Way campaign has a tool to help your family reach 60 minutes. A routine can help you stick with the habit. Consider setting a regular time for family exercise, such as walking after dinner or a weekend bike ride. Some movement is better than none – it is okay to adjust your goal to something more realistic. Use an activity planner to watch your movement add up.  

Explore your area: Take advantage of places to move locally. Try school playgrounds, local parks, or find your area’s trails for walking, biking, or running. Some areas even have public outdoor fitness equipment. Let kids play in safe spaces or take on a group activity, like tennis or soccer. Local high schools, colleges, and universities may offer free or reasonably priced facilities like pools, gyms, sport courts, and tracks. Even places like zoos and museums offer a way to get some movement in! 

Keep it fun: Encourage kids to participate in active play and help them find activities they enjoy. Make equipment, like sports balls, jump ropes, and hula hoops, easy for children to access. When you cannot go outside, dedicate space inside for activities like dancing, yoga, or games like “Simon says.” Look into local after-school or sports programs. Many areas offer groups like Boys and Girls clubs, parks and recreational activities, or 4-H programs at low or no cost. To learn about what’s offered at 4-H through Michigan State University Extension, contact your county’s office for more information.  

Add it into your day: Sneak in extra movement to add up to your movement goal. Try to have the kids use the stairs whenever possible. Walk to nearby places like parks or libraries. Park your car towards the back of the lot to get extra steps. When using video or computer games, try to choose  ones that include physical activity. Dance or do quick exercises during TV show commercial breaks. Chores, like sweeping, raking and taking out the trash, count as activities too. Try making less fun tasks like homework or cleaning into active games such as relays or races.  

Be positive about exercise: Make sure to keep exercise positive and compliment children for moving their bodies. Keep kids involved and engaged by asking them to help plan what activity they would like to do. Encourage them to find activities they enjoy and remind them that there is fun to be had off screens!  

Taking small steps like these can help kids move more and have fun. When kids are active, they help promote their lifelong health and are more likely to continue being active through adulthood. Michigan State University Extension helps get families moving with online resources. Check out the physical activity website to find more ideas to be active. For more tips on healthy living, visit the Michigan State University Extension website. It’s never too early – or too late – to get the mental, physical, and social health benefits of staying active!