It can be a challenge to inspire your kids to get and stay active, especially if they aren't interested in sports. However, kids who exercise regularly are kids who enjoy reduced health risks, proper growth and development and a better chance of keeping healthy habits for life. Set a good example by being active yourself, and encourage kids to follow fitness plans that appeal to them.
Sports
Joining a sports team and going to regular practices is a way for kids to get exercise on a regular basis. It's harder to skip activities when they're structured, so having scheduled practice times is a way to guarantee that your kids will get well-rounded exercise. Most coaches incorporate stretching, flexibility and cardio exercises in their practices, so kids on a team will get a balanced fitness plan with expert supervision as well.
Encourage your kids to sign up for sports that interest them. If they're reluctant, KidsHealth.org recommends choosing a sport and sticking with it for a while, trying individual sports instead of team sports and making physical activities as low-pressure as possible.
Walking
Walking and hiking are family-centered activities that are appropriate for kids of all ages. The CDC recommends taking a family walks every day and incorporating other active games into your schedule as well. The Mayo Clinic echoes the recommendation to walk with your children and notes that kids from ages 6 to 17 should get at least 60 minutes of moderate activity per day. Walking strengthens muscles and mildly elevates the heart rate, so it's a good choice for moderate cardiovascular exercise. Encourage your kids to walk with you, walk a dog and take exploratory treks around the neighborhood and beyond. To stay safe and avoid heat exhaustion, bring water and have your kids take sips of it often.
Strength Base
Some kids have an interest in solitary exercises that are not aerobic, such as strength training. When they're combined with occasional light cardio activities such as walking or biking, strength exercises can form the base of an effective fitness plan for kids. The Mayo Clinic notes that most strength exercises are completely OK for kids to do but that adults should supervise the exercises and help kids focus on proper technique and avoiding injuries. If your kids want to use weights, start them off with light dumbbells. For variety's sake, encourage them to do other exercises as well, such as using resistance bands for stretching or push-ups to build chest and shoulder muscles.
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