Clinical Hub,Patient Education,Health and Nutrition Facts For You,Pediatrics, Parenting

Keeping Kids Active (7951)

Keeping Kids Active (7951) - Clinical Hub, Patient Education, Health and Nutrition Facts For You, Pediatrics, Parenting


Keeping Kids Active

Physical Activity is so important for
children! Here are the benefits of kids
being active:
ξ Reduces risk of heart disease
ξ Strengthens muscles and bones
ξ Helps to maintain a healthy weight
ξ Decreases the risk of chronic illness
such as type 2 diabetes and high
blood pressure
ξ Can help to improve cholesterol

Kids naturally want to be active but if
given the option of screen time (video
games, computer, phone, iPad) they will
often choose this instead of being active.
Here are some goals to keep in mind:
ξ 1 hour or more of moderate and
vigorous physical activity most days
of the week
ξ Avoid periods of inactivity of more
than 1 hour (unless sleeping)
ξ Kids can earn screen time by being
active (default should be activity
first, then screen time)
ξ Be active together!

Sports participation can be great for
many kids, although there are many kids
who aren’t interested or don’t like sports.
Here are some ideas for how to keep kids
active if they don’t like sports:
ξ Play at a playground
ξ Jumping rope
ξ Riding a bike
ξ Working in the garden
ξ Playing catch in the yard
ξ Try a structured activity that you may
not have tried before:
o Yoga
o Zumba
o Swimming
o Martial Arts
o Bowling
o Running
o Ice Skating

It can be especially hard to find ways to
be active in the winter, here are some

ξ Play music and dance (parents too!)
ξ Make a snowman
ξ Bowling
ξ Swimming at an indoor pool
ξ Ice Skating (indoor or outdoor)
ξ Balloon activities – try to keep it in
the air, toss it back and forth, use
paper plates as “racquets” (for kids
older than 3 years)
ξ Indoor hopscotch (use painter’s tape
on the floor)

ξ Simon Says
ξ Red Light Green Light
ξ Active video games (don’t sit down
while playing)
ξ Go sledding
ξ Yoga (find a video online or from
the library)
ξ Play catch with stuffed animals
ξ Wheelbarrow, crab and bear-walk
ξ Follow the leader
ξ Obstacle course – use cushions,
ξ Animal races (hop like a bunny or
frog, waddle like a duck)
ξ Stomp on bubble wrap
ξ Bean bag toss
ξ Tape streamers/string in the hallway
as an obstacle course to get through
ξ Musical chairs
ξ Play leapfrog

Tracking Systems
Some children/adolescents find that
wearing something that keeps track of
how active they are can help motivate
them to be more active. Here are some
options (no particular brand is

Pedometers: Tracks steps only

LifeTrak: A pedometer with multiple
functions (time, sleep, calories burned,
distance, etc.)

Fit Bit, Up 24: Bracelets with a
computer chip that downloads to your
smart phone or computer; tracks steps,
distance, sleep, calories, and more.

Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright © 1/2017 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Department of Nursing HF#7951.