WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
Some kids are natural movers who are ready to race around the backyard at a moment’s notice and others are perfectly happy settling in with a book, game or favorite show. All kids should get at least 60 minutes of physical activity each day. So, no matter where your child falls, there are plenty of ways to help them get the activity they need! The best place to start? Finding activities that fit your child’s age, interests and energy level.
Ideas by Age and Activity Level
There’s no one-size-fits-all way to get moving. Try these ideas based on your child’s age and how they like to spend their time.
Ages 3-5:
At this age, activity is all about play. Let kids explore, pretend and use their imaginations while they move!
For kids on the go:
- Play tag or chase bubbles
- Create an obstacle course
- Have an animal-walk race
- Run, jump and play at the park
- Dance to their favorite songs
- Kick or toss a ball
For kids who prefer quieter play:
- Go on a nature walk and look for interesting things
- Play follow-the-leader
- Take a walk around the neighborhood
- Play red light, green light
- Play “I Spy” while walking
- Have them help with simple, active chores like putting away toys
Ages 6-9:
School-age kids can try all kinds of activities as they discover what they enjoy. Keep it fun and give them plenty of options.
For kids who prefer fast-paced activities:
- Ride bikes or scooters
- Play tag, hide-and-seek or relay races
- Shoot hoops
- Play backyard soccer
- Build an outdoor obstacle course
For kids who like to take it slow:
- Take a family walk
- Go on a Pirate Treasure Hunt
- Walk or ride bikes with a friend
- Visit a playground or park
- Try these indoor family games
Encourage your kids to try different things and find a type of movement that’s fun for them.
Ages 10-12:
Kids this age may start developing stronger interests, and that can be a great way to find activities they enjoy!
For kids who love competition:
- Play basketball, soccer or another sport
- Race bikes or scooters
- Challenge friends to a game of tag
- Do a Kid Circuit Workout
For kids who aren’t interested in traditional sports:
- Try an active video game
- Take a walk with a friend
- Go apple picking
- Walk around a farmers market
- Fly a kite
- Visit a museum
Giving kids a say in the activity can make it easier to get them moving. Let them pick the game, choose the music or decide where to go.
Ages 13-17:
Teens have busy schedules and their interests can change quickly. Giving them choices can help physical activity fit naturally into their day.
For teens who already love being active:
- Play recreational sports
- Go for a run
- Play basketball with friends
- Organize a backyard tournament
- Play tennis or pickleball
- Do yard work
- Take a bike ride
For teens who prefer more low-key activities:
- Walk with friends
- Wash the car
- Do yard work
- Walk the dog
- Walk around the mall
- Stretch or do yoga
- Take movement breaks while studying or gaming
The goal isn’t to make every teen love all forms of physical activity. It’s to help them find ways to stay active that fit their interests.
Their Daily 60 Minutes Don’t Have To Happen All at Once
One of the easiest ways to make 60 minutes of activity more manageable is to break it into smaller chunks throughout the day! This keeps kids from getting bored and feeling like moving more is a chore.
For example:
10 minutes: Walk the dog before school
15 minutes: Play outside after school
20 minutes: Ride bikes with friends
15 minutes: Take a family walk after dinner (try these 10 ways to make it even more fun!)
Mix and match activities based on what your family naturally does.
Tips for Adding More Movement to Busy Days
- Park a little farther from your destination for a few extra minutes of activity
- Turn on music and have a five-minute dance party
- Play outside for 10 minutes before screen time
- Get kids involved in active chores around the house (a win-win!)
- Take short movement or stretch breaks during homework or screen time
Every Kid Can Find a Way To Move
Some kids will jump at the chance to run around. Others might need a little more time, encouragement or creativity to find an activity they enjoy. Both are okay! The goal is to make movement a normal, enjoyable part of the day.
Start with what your child likes, try something new, take a few extra minutes to move together and remember: it all adds up!