Experts External link (PDF, 13.8 MB) suggest that preschool-age children (ages 3 through 5 years) should be physically active throughout the day to help them grow and develop. As a parent or caregiver, you play a big role in helping kids get up and get moving.
If you are caring for preschoolers, try to make sure they get about 3 hours of physical activities each day. Those activities could be light, moderate, or vigorous in intensity. If you are caring for school-age children (ages 6 through 17 years), try to get them to do at least 1 hour of physical activity each day. Experts suggest activities that are moderately or vigorously intense. Bicycling, jumping rope, and playing basketball or soccer are some ways for children to be active.
How can I help my child be more active?
There are many ways you can help.
As you work to develop a physical activity routine, you can be a role model for your children. If they see you being physically active and having fun, they might grow to like it and stick with it.
Involve the whole family in activities like dancing or playing a favorite sport.
Focus on fun. You can do a lot of walking during trips to the zoo or park.
Include children in family activities like walking the dog, washing the car, or cleaning the house.
Sign up your children for after-school programs or lessons in an activity or sport they enjoy, if they’re available and you can afford it.
Team up with your children to play sports or dance video games that get everyone moving.
Share tips External link with your children about how to be physically active throughout the day.
Consider using an interactive online tool External link to find ways to help your children get more physical activity.
Reduce inactive screen time. Sitting for hours at a time, while using computers, hand-held devices, music players, or TVs, may reduce your child's active playtime.
Pediatricians suggest limiting the time children use digital media outside of homework time. Between ages 2 and 5, allow your children no more than 1 hour of screen time. For children ages 6 and older, set consistent limits on media time. That will help you be sure they have enough time for physical activity, play, sleep, and other healthy behaviors.3,4
Try these tips to reduce your child's screen time
Do not use screen time to reward your child.
Set up a family game night and turn off all the screens in your home.
Eat meals together with no media use. Do not eat in front of a screen.
Limit time in front of TV or other devices and remove them from your child's bedroom.
Designate media-free places in your home, such as bedrooms.3,4
What should I do if my child is overweight or has obesity?
Children who are overweight are more likely to become adults who are overweight. These children may develop high blood pressure, type 2 diabetes, and other serious health problems. Weight problems may also lead to stress, sadness, and low self-esteem in children. Because children grow at different rates at different times, it is not always easy to tell if a child is overweight. For example, it is normal for boys to have a growth spurt in weight and catch up in height later.
Ask your health care professional to measure your children and tell you if they are in a healthy range for their age and gender. You can also calculate your child's body mass index (BMI) NIH external link, then discuss any concerns with your child's health care professional. BMI is a measure of body fat calculated from weight and height. If your provider tells you that your child weighs more than he or she should, there are ways you can help your child who is struggling with his or her weight.
How can I help my child with his or her weight?
Here are some do’s and don’ts.
Accept and love your child at any weight. Doing so will boost self-esteem.
Involve the whole family in following healthy habits, even if other family members are not overweight.
Focus on healthy eating, regular physical activity, and adequate sleep, rather than a number on the scale.
Help your child find ways other than food or beverages to handle setbacks or mark successes.
Talk with your health care professional to get trusted advice about addressing your child’s health habits and weight. The internet is full of misinformation that may be hard to distinguish from good advice.
Remember, you play the biggest role in your children's lives. You can help your children learn healthy eating, physical activity, and other habits to follow for the rest of their lives.