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Encouraging Your Child to Be More Physically Active
A structured overview of what credible sources and parent perspectives commonly say about this topic.
Quick answer
To encourage a child to be more active, parents can set daily physical activity goals (such as 60 minutes per day recommended by the CDC), limit sedentary screen time, and provide opportunities for unstructured outdoor play. Involving children in choosing activities and modeling active behavior are effective approaches.
At a glance
Things to try now
What to do now
- 11. Establish a daily routine that includes at least 60 minutes of active play or physical activity.
- 22. Create screen-free zones (e.g., bedrooms, dinner table) and set screen-free times, especially before bed.
- 33. Offer your child choices about physical activities to increase their motivation and engagement.
What to say
- “Would you like to play outside with the ball or go for a walk together?”
- “I love how you kept moving during playtime today! Great job being active.”
- “Let's take a break from screens and do some jumping jacks or dancing!”
What to practice consistently
- Consistently limit screen time and encourage active alternatives daily.
- Model active behavior by joining your child in physical activities regularly.
- Provide opportunities for unstructured outdoor play where your child can explore and move freely.
What to avoid
- Using screens as the primary way to calm or distract your child.
- Pressuring or forcing your child to be active, which can create resistance.
- Allowing excessive sedentary behavior that displaces sleep or social interaction.
These are common approaches mentioned in sources and by parents. They are informational, not prescriptive.
What this usually involves
- Setting a daily goal of at least 60 minutes of physical activity as recommended by the CDC
- Creating screen-free zones and times to encourage active play instead of passive screen use
- Offering children choices in activities to increase their engagement and sense of control
- Modeling active behavior by parents and caregivers to set a positive example
- Balancing structured activities (like sports) with unstructured outdoor play for sensory and social development
- Using positive reinforcement to praise active behaviors and participation
Related questions
The CDC recommends at least 60 minutes of physical activity per day for children aged 2 and older.
Set clear daily limits, create screen-free zones and times, co-view media, and prioritize interactive, educational content.
Unstructured outdoor play like running, climbing, digging, and age-appropriate sports or games that encourage movement.
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From around the web
Physical Activity Basics
Overview of recommended physical activity levels and benefits for children.
CDC
Screen Time and Children
Guidance on setting limits and creating a family media use plan to balance screen time.
American Academy of Pediatrics
Outdoor Play and Learning
Importance of unstructured outdoor play for physical and cognitive development.
Head Start / ECLKC
Helping Children Manage Screen Time
Tips for balancing screen use with physical activity and healthy habits.
Child Mind Institute