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Physical activity is good for children's bodies. It promotes growth and development and should be encouraged throughout the day for younger children (ages 3 to 5). At least 60 minutes of activity a day helps older children and adolescents grow strong bones and muscles, build endurance and maintain a healthy weight. There's mounting evidence that moderate to vigorous physical activity also helps boost children's critical thinking skills, grade point averages and standardized test scores.

Plan time in your schedule for your children to engage in at least 60 minutes of physical activity each day, which can accumulate with shorter chunks throughout the day. Remember to praise, reward and encourage your kids' physical activity, according to Eatright.

1. Start with your child’s interests

First, make a list. Have your child make a list of things they enjoy doing. Be ready for answers like playing video games or watching YouTube videos. Next, highlight anything that might include physical activity, such as going outside or going shopping. Those activities are good places to start when getting them to start moving every day. If everything on the list lacks movement, it’s time to get inventive, Chop.edu advised.

2. Get Help With Household Chores

Encourage your children to participate in active outdoor chores such as raking leaves, pulling weeds, watering plants, sweeping the walks or cleaning the garage. Make the chores feel fun with upbeat music and be sure to join in to get them done as a family.

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3. Limit Screen Time

Kids ages eight and under average two hours and 19 minutes a day looking at a screen, according to research from Common Sense Media. They also found that mobile exposure has risen from 15 minutes in 2013 to 48 minutes a day in 2017. These numbers might not shock you if you have TV or video game-obsessed kids, but it's important to be aware of how much time both you and your child spend on your devices, Parents commented.

4. Emphasize safety in all they do

All physical activity poses some risks, but by making sure the activity is developmentally and age-appropriate and making sure your child has the right equipment and a safe environment to play in, you are doing everything you can to protect them. Make sure they don’t overdo any exercise or physical activity and talk to the pediatrician about any precautions you should take and any signs or symptoms you should watch out for. Remember that the benefits of physical activity far outweigh the risk of injury, Orthodonticslimited said

5. Involve the whole family.

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Invite everyone to participate in activities. “It’s one of the most successful ways to change your kid’s exercise habits,” Harrison says. You can volunteer to coach a soccer team and encourage your kids to play, sign-up for a martial arts class as a family, join an outdoor adventure, swimming or running club, or take a ball or flying disk when your family goes to the park or beach, Mdanderson noted.

6. Make Fitness Part of Your Child's Day

When school is in session, if your children can walk or bike to and from school, they will get many of the physical and mental benefits of being active, while you save on trips to the gas station. When school is not in session, walk or bike with your kids when you can and organize family walking or bicycling trips around the block.

7. Be an Active Role Model

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Present physical activity as an important time to take care of your body and health, rather than a chore. Find activities you enjoy and be active for at least 30 minutes five days a week. When your children see that you are enjoying time being active, they will be more likely to model your behavior.


What's more, tell them how good it would be if they do excercise everyday: Active kids may be smarter kids. Regular exercise may do more than help your kids stay lean and fight off diseases. Some research suggests kids who are physically fit do better in school than ones who are less fit.

“Physical activity helps kids develop mental clarity, feel less stressed and provides an outlet for their energy,” Harrison says. “Just remember, all kids aren’t created equal,” Harrison adds. “Kids with better motor skills tend to be more active and some kids are genetically inclined to be overweight.” And, you should guide – not force – your kids to increase their activity level.

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