Kids & Parents

Kids

Exercise Is Play

Playing is a great way to move your body and get exercise.
Playing tag, skating, riding a bike, or being on a sports team are just a few ways that your body can stay healthy by playing.
Playing in active ways can help you have strong muscles and bones. Playing also helps you have a healthy heart.
The more playing you do, the better you get at whatever you’re doing!

You can do it!

The most important thing about exercise is to have fun. Find activities you like and do it! Group sports and activities are also a great way to make friends.

Activities you can think about doing to exercise are:

Soccer
Basketball
Bike riding
Swimming
Karate
Skateboarding
Rollerblading
Baseball
Tag
Hide-n-seek
Dancing
Skiing or snowboarding
What can you think of?

Q & A (kids)

Q: My mom wants me to play a sport like soccer, but I don’t want to. My friends like to skateboard, but I don’t like that either. What can I do?

A: Try different things until you find something you like. Maybe you’ll like swimming or baseball or even karate or ice-skating! You can also get exercise without playing sports. You can walk the dog after school or play freeze tag in the park. If your friends are skateboarding, you can ride your bike. Remember - we’re all unique in what we like to do!

To learn more, go to:

Parents and Caregivers

Helping Your Child Be Active

Kids need at least 60 minutes of physical activity each day to be healthy. This can mean playing an organized sport like soccer or simply playing outside with friends.

There are many things you can to help your child be active:

Set a good example. Plan family activities that involve physical fitness (swimming, walking, biking, etc) and join in the activities – don’t just watch.
Limit time in front of the TV and computer and encourage outside physical play.
Support your child’s participation in sports and activities in school, community sports, classes and individual sports.
Help your child find an activity or group of activities they enjoy. Lots of kids like to do things that aren’t “traditional” exercise, like freeze tag, dancing, ice-skating, etc.
Develop a routine by having a regular schedule for physical activity. Afternoon walks and Saturday trips to the park are fun and will keep your kids active.
Keep games and activities on hand. Even inexpensive things like balls, hula-hoops, and jump ropes can keep kids busy and active.

You can do it!

Seeing you being active will encourage your kids to be active, too. Tips for busy parents to stay active include:

Make physical activity a priority. You’ll feel better and be healthier.
Plan ahead by scheduling time to be active. Adults need 150 minutes of moderate activity a week. With 15 to 30 minutes a day you'll have your 150 minutes before you know it!
Exercise doesn’t always mean spending time in the gym:
- Park the car farther from the entrance and walk.
- Take stairs instead of the elevator or escalator.
- Keep an extra pair of shoes at work or in the car and walk during your breaks, at lunch, or whenever you’re inspired.
- Run errands or get to work by walking or biking.
- Walk or jog with the dog while the kids are riding bikes.

Q & A (parents)

Q: My daughter wants to play on a community soccer team, but I don’t feel I have the time or money to let her do it. Any advice?

A: Talk to an organizer or coach about scholarships or discounts that might be available to make it more affordable. They may also know kids who have outgrown shoes and shin protectors that can be passed on to help defray cost. As far as time, talk to other parents to see if they’re interested in taking turns taking the kids to games and practices. If there are other kids in the neighborhood that might be interested in playing, talk to their parents about signing them up for the same team and alternating the responsibility of getting the kids to practices and games. If these options aren’t feasible, help your daughter find another activity that will be better suited for your family. Maybe the school has an after school sports team or the local community center has more affordable activities.