Physical inactivity is a major risk factor for cardiovascular problems such as obesity, high blood pressure, low HDL (“good”) cholesterol, and diabetes. According to the American Heart Association (AHA), “all children age 2 and older should participate in at least 60 minutes of enjoyable, moderate-intensity physical activity every day.” If they don’t have a full 60-minute activity break each day, they should have “at least two 30-minute periods or four 15-minute periods” for “vigorous activities appropriate to their age, gender and stage of physical and emotional development.”

The following tips might help you move your children towards meeting that goal:

• Help your child choose activities that are both fun and developmentally appropriate. Consider signing up for an organized activity that your child will enjoy and be able to do well. For example, soccer, gymnastics, swimming, and dance are appropriate choices from a young age; weightlifting is not. If your child finds a physical activity fun, he’s more likely to stick to the program.
• Make time for being active. Make sure your child has time and a place to exercise. It’s easier to make sure physical activity happens when it is on the calendar, or when it is part of the daily routine.
• Safety-check your child’s activity. Consider the location of your child’s activity. Check the required equipment and apparel. Keep an eye on your child’s interactions, including any coaching. If you have concerns, talk with your child’s coach or instructor.
• Support active free play. Have toys (e.g., balls, jump ropes, Frisbees) and protective gear (e.g., helmets, knee pads) easily available to your children. Encourage them to make up games of their own, or search online for ideas about (free!) outdoor activities.
• Get active yourself—solo and with your child. Be a good role model, and involve your child in your activities whenever possible. For example, go for a bike ride together, take a walk on a nature trail or around your neighborhood. Ask your children to help you garden (physical activity doesn’t have to be sweat and contact sport; anything that gets them off the couch and on their feet is sufficient).
• Limit electronics. The American Academy of Pediatrics (AAP) recommends no more than 1–2 hours of screen time each day for children over the age of 2. That includes television shows and movies, computers, and video games.
• Engage in games to get everyone moving. Even when children are stuck indoors due to bad weather, children can move around. Games like Twister, Cranium’s Hullabaloo, and musical chairs get even young children on their feet. Video games like Wii Fit and Dance and Dance Revolution require some screen time, but keep players on their feet.
• Engage friends. Talk with other parents to find out what activities their children are interested in. Any activity is a chance for your child to make new friends, but it’s often more fun to start an unfamiliar activity with a friend than alone.

For more information on children and physical activity recommendations, visit the website for Centers for Disease Control and Prevention (CDC).