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Effective Ways to Encourage Your Child to Be More Active
A structured overview of what credible sources and parent perspectives commonly say about this topic.
Quick answer
To encourage your child to be more active, set clear limits on screen time as recommended by the American Academy of Pediatrics and CDC, provide daily opportunities for at least 60 minutes of physical activity, and engage in family activities that promote movement. Avoid using screens as a primary calming tool and focus on interactive, outdoor, and unstructured play.
At a glance
Things to try now
What to do now
- 11. Establish a daily routine that includes at least 60 minutes of physical activity, mixing structured and unstructured play.
- 22. Create screen-free zones and times, such as during meals and the hour before bedtime, to encourage active alternatives.
- 33. Plan a family outdoor activity today, like a walk, bike ride, or visit to a playground.
What to say
- “Let's put away the tablets for now and go outside to play together!”
- “You get to choose: do you want to ride your bike or play catch in the yard?”
- “Being active helps us sleep better and feel happier — let's try some fun moves!”
What to practice consistently
- Consistently limit screen time according to age-appropriate guidelines.
- Encourage daily outdoor play and exploration.
- Model active behavior by participating in physical activities with your child regularly.
What to avoid
- Using screens as the primary way to calm or entertain your child.
- Allowing unlimited or unmonitored screen time that displaces physical activity.
- Pressuring children to be active in ways they find unpleasant or stressful.
These are common approaches mentioned in sources and by parents. They are informational, not prescriptive.
What this usually involves
- Setting daily physical activity goals, such as 60 minutes of moderate to vigorous activity
- Limiting screen time to one hour per day for children aged 2 to 5, and setting clear boundaries for older children
- Encouraging unstructured outdoor play like running, climbing, and exploring nature
- Modeling active behavior by participating in physical activities as a family
- Creating screen-free zones and times, such as during meals and the hour before bedtime
- Providing age-appropriate choices in activities to foster a sense of control and enjoyment
Related questions
Children aged 6 and older should get at least 60 minutes of moderate to vigorous physical activity daily, according to the CDC.
Set clear daily limits, create screen-free zones and times, co-view media, and offer engaging physical alternatives.
Yes, excessive screen time, especially before bed, can disrupt sleep and reduce time available for physical activity.
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From around the web
Physical Activity Basics
Overview of physical activity recommendations and benefits for children.
Centers for Disease Control and Prevention
Screen Time and Children
Guidance on managing screen time and creating family media use plans.
American Academy of Pediatrics
Outdoor Play and Learning
Importance of outdoor play for physical and cognitive development.
Head Start / ECLKC
Helping Kids Manage Screen Time
Tips for balancing screen time with other healthy activities.
Child Mind Institute