How to encourage kids to be active

Tips to encourage your child to be active

The keys to getting your child to be active are:

giving your child time and space for daily physical activity
aiming to give your child a variety of physical activities
role-modelling a positive attitude to physical activity
planning how to keep your child physically active
walking somewhere every day.

Dancing around the house, skipping and running around the backyard, playing with balls or flying a kite – it doesn’t matter how children move, as long as they have plenty of opportunities to move in ways they enjoy.

Give your child space for physical activity

Whatever space you have for physical activity and play is fine, so long as your child can move around and have fun.

If you don’t have a lot of space at home, you could take your child to a park, sports field, beach, friend’s or family member’s house, library, school, community centre, indoor sports centre or other place with space to play and be active.

You could also talk to neighbours with children about taking turns supervising your children’s play outside or at the local park.

Children who spend more time outdoors tend to be more active, so take every opportunity to get outside and play.

Give your child time for physical activity

When your child has plenty of time to play and be active, they can explore and use spaces in their own way.

You might need to adjust your family schedule to help your child be more active. For example, you might schedule in active play with your child when you’re not working. This could be activities like kicking a ball or playing in the park.

You can also fit in more time for your child’s active play if you include it in everyday activities. For example, you could time how fast your child can pack away their toys or games. And the next time your child is packing up, see whether they can beat their record.

Aim for variety in your child’s physical activity

Plenty of variety in your child’s mix of play, sports, games and activities will keep them excited about moving. And when your child tries out different activities, they can pick up new skills, stay interested and challenged, and get enough physical activity into their day. They’re also more likely to find something that’s fun and enjoyable.

You can help your child find and try different activities. For example, children who like balancing might enjoy climbing, cycling, playgrounds, dance or gymnastics. Others who like hand-eye coordination tasks might enjoy ball games in the park, ten-pin bowling, Frisbee or sports like cricket or tennis.

Children with disability can do many physical activities and sports. Many sports can be modified so that children with disability can fully participate and be included.

Be a role model for physical activity

You are your child’s most important role model. You can help your child be active by being a good role model and sending positive messages about being physically active.

Role-modelling tips

Be active yourself – your child will notice and be more likely to follow your lead.
Make time to have fun playing actively with your child – it’s great to find something you both enjoy doing.
Give your child praise and encouragement for participating in physical activity.
Support your child when they’re learning something new. For example, say, ‘I enjoy watching you play’.
Go along to watch and support your child when they try an organised sport or group lesson for the first time.
Practise physical activities with your child. For example, you could run or skip together and talk about how your fitness and skills are improving.

Plan physical activities for your child

Time and space for unplanned physical activity is great. But sometimes you might want to organise physical activity for your child. You can still keep the focus on fun:

Set up playdates that involve activity – it could be as simple as meeting friends at the park or playground.
Go camping or nature walking as a family.
Make an obstacle course or a chalk racetrack at the local playground.
Have an activities box at home and in the car with balls, bats, kites, beach buckets and spades so that you’re always prepared for outdoor games.
Consider gifts that encourage activity, like kites, skipping ropes, balls, sporting equipment or bikes and scooters.

You can use screen time and digital technology to encourage physical activity. For example, choose games or apps that get your child to move, like dancing games or virtual sports simulators. Use a digital map to plan a walk to the shops or a bushwalk. Or video your child learning a new physical skill.

Walk somewhere every day

One of the easiest ways to incorporate activity into your child’s routine is to take regular walks together. You can start when your child is a baby with outings in a sling, carrier or pram. And as your child gets older, family walks can be a great way to spend time together.

Benefits of daily walking

It keeps you and your child feeling happy and well.
Your child can learn and practise road rules and road safety.
You and your child can talk and spend time together.
If you and your child walk to school, you can chat with other parents at the school gate.
Your child can meet their neighbours, learn about their neighbourhood and feel good about where they live.

How to walk more

Walk to school, preschool or child care.
Walk around your neighbourhood, looking for parks along the way.
Park your car or get off the bus a little distance from the playground or park and walk the rest of the way.
Take trips to interesting locations – for example, botanical gardens, local bushland or places with waterfalls.
Follow nature trails in parks.