Physical Activity

Finding time every day for your child's physical activity can seem hard. But remember — the recommended 60 minutes of play your child needs every day doesn't have to be all at once. It's the total amount of time that counts, so add it up! Plus, physical activity for kids under 5 is more than running and jumping. It can be as simple as:

• For babies - rolling over and supervised “tummy time” to build arm and neck muscles.
• For toddlers - learning to climb stairs, twirling around the family room, and chasing bubbles.
• For preschoolers - dancing, stretching, hula hooping, and jumping rope.

Make Fitness “Fit” Into Everyday Activities:

• Ask your child to help with age-appropriate household chores like sweeping the floor with a small broom or walking with you while you take out the trash.
• Encourage your child to walk beside you in the grocery store instead of riding in the shopping cart.
• Walk more and drive less whenever you can when running errands. Walking is great for you and the kids — and it saves gas and bus money too!
• Take the stairs instead of riding in elevators or on escalators whenever possible.
• Place toys slightly out of reach so your baby will stretch and reach for them.

Physical activity is a great way to get the whole family moving. When kids are supported and encouraged by their parents, siblings, and grandparents, they gain confidence in their running, jumping, biking, and playing abilities. When physical activity is fun for everyone, no one will want to be left out!

Ways to Be Active Together!

• Organize a family park day, swim day, or bike day.
• Make an obstacle course together out of pillows, couch cushions, and blankets for your toddler to climb.
• Plant a garden and let the kids help water it, pull weeds, and pick the fresh veggies.
• Take a family walk around the neighborhood after a meal.
• Play a game of tag, follow the leader, or “Simon Says.”
• If your family has a dog, ask your child to help you walk it every day.

Before You Head Outside to Play. . .

• For kids older than 6 months, apply sunscreen about 30 minutes before they go outside, and dress them in a hat or sunglasses. Bring a wide umbrella or a pop-up tent for longer outside activities. Infants under 6 months should always be in shaded areas.
• When playing outdoors, bring enough water to keep everyone hydrated. Water is the best thirst quencher anytime, anywhere, and especially after physical activity.
• Boost energy by planning nutritious snacks ahead of time, like fresh strawberries, low-fat cheese sticks, unsweetened dried fruit, or a boiled egg. Toddlers and preschoolers need to eat about two to three snacks a day — and these snack times are just as important nutritionally as a meal.

Did you know that the average child under age 5
watches about two hours of TV a day?

It's time to turn off the tube!
(And that includes computers and video games, too.)

The more time kids spend in front of a screen, the less they actively play. This becomes a bad habit, leading to obesity, sleep problems, and a lack in attention span. That's why the American Academy of Pediatrics recommends no screen time for children under age 2 and less than two hours of quality programming a day for older kids.

Teach Good TV Habits

• Limit the number of TVs in your house, and keep TVs and computers out of your child's bedroom.
• Turn off the TV during meals.
• Make a new house rule: no sitting still during TV commercials.
• Preview a program before letting your child watch it to make sure it's appropriate.
• Ask your child care provider to limit how often the TV is turned on.
• Set a good example by limiting the amount of time you spend in front of a TV or computer.