Exercises for Young Children
Car seats, strollers, and high chairs are great for keeping your little one safe and secure while you are traveling or getting things done at home.
But, if kids spend too much time being sedentary, it can interfere with their motor development. Also, they can get too comfortable being sedentary and less likely to play and be active. This inactivity adds to the rising rate of childhood obesity.
You do not need to engage your young child in any serious physical activity, just encourage him to do more of what kids are naturally inclined to do—explore and play. Exercise is important to help your child learn to use muscles and develop coordination. Just keep in mind that if an activity is too difficult, kids become frustrated and lose motivation to try again.
Infants (Birth to 12 months)
Engage your infant in some activity every day. This includes setting up safe areas for the infant to play in, playing games with him, and carrying him to different environments to explore. Do not keep infants in baby seats or other restrictive settings for long periods of time. Instead, place them in settings that encourage play for short periods of time several times a day.
To encourage your infant to be active, try the following:
Toddlers (12 to 36 months)
As walking skills progress, toddlers have a lot of energy. Encourage your child to participate in active play as much as he would like to in a safe environment. Do not keep your child in a baby seat or inactive for long periods of time. Along the same line, do not sit your child who is younger than 2 years old down in front of the TV. In children older than 2 years, limit TV viewing to 1-2 hours per day. It is important for your child's overall health that he is physically active.
Toddlers should accumulate at least 30 minutes of structured physical activity each day. Unstructured activity should exceed 60 minutes..
To encourage active play, try the following:
Preschoolers (3 to 5 years)
Continue to encourage your young child to participate in active play as much as possible throughout the day. Provide structured physical activity for at least one hour each day. Unstructered activity should take up one hour to several hours per day.
Emphasize fun, not competition. Preschoolers lack the social and cognitive development for organized team sports. Getting involved can leave them frustrated and make them lose interest in sports.
Again, it is important that you limit how much time your child spends doing sedentary activities, like watching TV or playing video games. Keep "screen time" to less than 1-2 hours a day! That way, your child will have more time for active play.
For Kids of Any Age
Physical activity should become part of the family's daily routine. This means parents, too! Kids are more likely to stick with it if they see their parents and older siblings being active. Look for chances to fit in exercise and make it a part of your family's lifestyle.
Plan day trips or vacations that include hiking, kayaking, swimming, bicycling, roller skating, skiing, or horseback riding. At home, set limits on TV time and encourage kids to get outside and play. Also, involve the whole family in housework and yard work. Try to make these activities fun.
If you make exercise a priority in your life, your children will likely do the same.
American Academy of Pediatrics
National Association for Sport & Physical Education
About Kids Health
Healthy Living Unit
Active star: A statement of physical activity guidelines for children from birth to age 5. National Association for Sport & Physical Education website. Available at: http://www.aahperd.... Accessed June 11, 2012.
NHLBI integrated guidelines for pediatric cardiovascular risk reduction. EBSCO DynaMed website. Available at:http://www.ebscohost.com/dynamed/ . Updated February 28, 2012. Accessed July 13, 2012.
Last reviewed May 2012 by Brian Randall, MD