As parents, we all want our children to grow up healthy, happy, and well-adjusted. In today’s digital age, with the rise of sedentary activities like screen time and video games, it’s more important than ever to encourage our kids to be active and develop healthy habits early on. Not only does regular physical activity help improve their physical health, but it also has a positive impact on their emotional well-being, cognitive function, and social skills. Raising healthy, active kids requires a combination of encouragement, modeling good behaviours, and making fitness fun. Here are some tips to help you raise kids who are both healthy and active.

1. Be a Role Model

Children often mimic the behaviours of their parents, so one of the best ways to encourage healthy habits in your kids is by setting a good example yourself. If you make physical activity a regular part of your life, your children are more likely to see it as a normal and enjoyable part of their day. Whether it’s going for a daily walk, taking part in a fitness class, or simply playing outside, make sure your kids see you moving and prioritising your own health.

In addition to physical activity, model healthy eating habits. Enjoy a balanced diet with plenty of fruits, vegetables, whole grains, and lean proteins, and involve your kids in meal planning and preparation. When they see you making nutritious food choices, they’re more likely to adopt similar habits.

2. Make Physical Activity Fun

The key to getting kids excited about exercise is making it fun! When physical activity feels like a game rather than a chore, children are more likely to engage in it regularly. Get creative with the activities you do together. Some fun ideas include:

• Treasure hunts or scavenger hunts: Create a map and hide items around your yard or local park, encouraging your child to run or walk to find the treasures.
• Dance parties: Put on some upbeat music and have a dance-off in the living room. Dancing is not only fun but also a great cardiovascular workout.
• Sports: Introduce your child to different sports and games. Whether it’s soccer, basketball, or a game of catch, sports are a great way to develop coordination, teamwork, and fitness.
• Obstacle courses: Set up an obstacle course in your backyard using items like cones, ropes, and pool noodles. It’s a fun way to improve balance, strength, and agility.

By making physical activity enjoyable, you’ll help your kids develop a love for movement that lasts a lifetime.

3. Encourage Outdoor Play

Spending time outdoors is one of the best ways for children to stay active and connect with nature. Whether it’s playing in the park, riding bikes, hiking, or simply running around the yard, outdoor activities provide countless opportunities for exercise and adventure. Encourage your kids to spend time outside every day, regardless of the weather, and make it a regular part of their routine.

If you have a backyard, set up outdoor games like badminton, volleyball, or a mini soccer field. Nature-based activities, such as gardening or rock climbing, also offer great ways for kids to stay active and explore their environment.

4. Limit Screen Time

While technology can offer educational benefits, too much screen time—whether through watching TV, playing video games, or using devices—can contribute to a sedentary lifestyle and poor health habits. According to the American Academy of Pediatrics, children aged 2 to 5 should have no more than one hour of screen time per day, and children over the age of 6 should have consistent limits on the amount of screen time they’re allowed.

Set boundaries for screen time and encourage your kids to engage in physical activities instead. This could mean going for a walk after school, riding bikes to a friend’s house, or playing a game of tag outside. By limiting screen time, you help create space for more physical activity and face-to-face interactions with family and friends.

5. Make Healthy Eating a Family Affair

Healthy eating is an important part of raising active, healthy kids. Involve your children in meal planning, grocery shopping, and food preparation to make eating well more fun and educational. Let them help pick out fruits, vegetables, and healthy snacks at the store, and teach them about the benefits of various foods.

You can also turn cooking into an activity by trying out new recipes together. Encourage them to experiment with making healthy meals or snacks like smoothies, homemade granola bars, or veggie pizzas. When children feel involved in the process, they’re more likely to develop an appreciation for healthy food choices.

6. Provide Opportunities for Social Interaction

Physical activity is an excellent opportunity for kids to learn social skills, including teamwork, communication, and cooperation. Encourage your child to participate in team sports or group activities where they can interact with their peers while staying active. Sports like soccer, basketball, swimming, and gymnastics help develop both physical and social skills in a fun, structured environment.

Organising family playdates, joining a local kids’ sports league, or signing up for group classes like dance or martial arts are great ways to encourage social interaction while keeping your kids active. Socialising while being active can help them stay motivated and enjoy the process of getting fit.

7. Create a Routine

Incorporating regular physical activity into your child’s daily routine is key to ensuring it becomes a habit. Just like brushing teeth or doing homework, physical activity should be a part of their day. Schedule time for exercise, whether it’s a walk after dinner, a morning bike ride, or a family fitness session on the weekend. The more consistent the activity, the more likely your child will grow accustomed to it and see it as a regular part of life.

Consistency also applies to healthy eating. Having regular mealtimes and offering a variety of nutritious foods encourages a positive relationship with food and promotes long-term healthy habits.

8. Make Active Time a Bonding Experience

Physical activity is an excellent opportunity for quality family bonding. Spend time together as a family doing activities like hiking, playing sports, going to the park, or simply taking a walk. When kids see their parents prioritising their own health and making time for family fitness, they’re more likely to follow suit.

Active family time promotes connection, teamwork, and communication, while also reinforcing the importance of a healthy lifestyle. It’s a wonderful way to create lasting memories and ensure that being healthy and active is something the whole family values.

9. Encourage Rest and Recovery

While staying active is important, rest and recovery are just as essential for kids’ health and well-being. Ensure that your children are getting enough sleep each night, as proper rest helps their bodies recover from physical activity and supports overall growth and development. Encourage them to take time to relax and recharge, whether through reading, journaling, or simply spending quiet time at home.

Balancing activity with adequate rest allows kids to stay energized and motivated to stay active in the long run.

Final Thoughts

Raising healthy, active kids is about more than just encouraging them to exercise—it’s about creating an environment where physical activity is enjoyable, accessible, and part of everyday life. By leading by example, encouraging outdoor play, limiting screen time, and fostering healthy eating habits, you can help your children develop lifelong habits that promote their physical, mental, and emotional well-being. With a bit of creativity and consistency, you can raise happy, active kids who enjoy being healthy and fit every day.