Encouraging physical activity at home
A smiling primary school-aged girl being pushed on a swing.
For children, exercise isn’t just about staying fit — it’s also about having fun, developing motor skills, and building social connections. Here are some engaging and enjoyable exercises that can help your child stay active and healthy.
Outdoor adventures
Children love exploring, and the great outdoors offers endless opportunities for physical activity. Take your child to a local park or nature reserve where they can run, jump and climb. Activities like scavenger hunts, nature walks and obstacle courses can make exercise feel like an adventure.
Dancing
Turn up the music and have a dance party in your living room! Dancing is a fantastic way for children to get moving and express themselves. You can make it a family activity by learning a simple dance routine together or playing dance-based video games.
Sports and games
Introduce your child to a variety of sports and games to see what they enjoy the most. Football, basketball and tennis are great for developing coordination and teamwork. For something less structured, games like tag, hide and seek or hopscotch can be just as effective in keeping them active.
Cycling and scootering
Cycling and scootering are excellent ways for children to exercise while having fun. Ensure they have the proper safety gear, such as helmets and knee pads, and take them to safe, open spaces where they can ride freely.
Yoga and stretching
Yoga isn’t just for adults — children can benefit from it too. Simple yoga poses and stretching exercises can improve flexibility, balance and concentration. There are many child-friendly yoga videos available online that you can watch at home.
Swimming
Swimming is a full-body workout that’s also incredibly fun. Whether at a local pool or during a beach holiday, swimming helps build strength and endurance. Plus, it’s a valuable life skill that every child should learn.
Interactive play
Encourage your child to engage in interactive play that involves physical activity. This could be anything from building a fort with pillows and blankets to playing with a hula hoop or skipping rope. The key is to make movement a natural part of their playtime.
Family fitness challenges
Make exercise a family affair by setting up fitness challenges. These could be as simple as who can do the most jumping jacks or hold a plank the longest. Not only does this promote physical activity, but it also fosters a sense of healthy competition and family bonding.
Tips for encouraging physical activity
Be a role model
Children are more likely to be active if their parents enjoy physical activity. Lead by example and make exercise a regular part of your routine.
Keep it fun
The most important aspect of physical activity for children is that it should be fun. Avoid making it feel like a chore or a punishment.
Praise and encourage
Positive reinforcement can go a long way. Praise your child for their efforts and encourage them to try new activities.
Limit screen time
Encourage more active play by setting limits on screen time. Balance is key, so ensure plenty of time for relaxation and physical activity.
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