If you’re like me, a parent juggling work, school schedules, and trying to make sure your kid eats something other than instant noodles, you might sometimes forget one key thing: physical fitness. We all know how important it is, but let’s be real—how often do we actually think about making sure our kids are moving enough during the day? If the answer is “not often,” don’t worry. You’re in good company.
My daughter, Sophie, is a ball of energy—until I tell her we need to go outside for some exercise. Then, she transforms into the world’s smallest couch potato. After trying to wrestle her away from her tablet for the 100th time, I realized something: physical fitness doesn’t have to be boring or feel like a chore. So, here are five fun ways you can make physical activity a natural and enjoyable part of your child’s daily routine. Trust me, even the most stubborn little screen addicts will find something to love.
Table of Contents
1. Make Exercise a Family Affair
One of the easiest ways to get your kids into physical fitness is to do it with them. Kids mimic what we do, right? (Just ask my son, Lucas, who now says “oh no” every time I drop something!) Why not use that to your advantage?
Start small. Take a walk after dinner, ride bikes on the weekend, or even have a mini dance party in the living room. The trick is to make it feel less like exercise and more like family time. Personally, our weekend hikes have become a favorite in our household. The kids love exploring, and before they know it, they’ve clocked in their daily steps without a single complaint about “having to exercise.” It’s amazing how fast they forget they’re working on their physical fitness when they’re hunting for frogs by a stream.
2. Turn Chores into a Game
Chores: the ultimate bane of a child’s existence. But what if you could trick your kid into seeing chores as part of their physical fitness routine? Yes, really.
We turned cleaning day into a competition. Every Saturday morning, I set a timer and tell Sophie and Lucas, “Whoever picks up the most toys or sweeps the most floors gets to pick the movie for family night.” You should see how fast they sprint around the house. Sure, some of the “cleaning” might need a bit of a redo (especially when Lucas “mops” by skating across the floor in his socks), but it gets them moving. In the end, they’ve had a workout, and the house is (mostly) cleaner. That’s what I call a win-win for both physical fitness and parental sanity!
3. Use Screen Time to Your Advantage
I know, I know. Screen time is the enemy of physical fitness, right? It doesn’t have to be. As much as we all want to limit our kids’ time on devices, we also know it’s nearly impossible to completely eliminate it. So why not use it in our favor?
There are tons of apps and games that encourage kids to move. From dance challenges to augmented reality games that get them running around the yard, the options are endless. Sophie loves this app where she gets to practice yoga with colorful animated characters, while Lucas is a fan of anything that involves chasing virtual creatures through the neighborhood. They’re engaging in physical fitness without even realizing it!
One afternoon, I found myself joining in on a dance challenge with Sophie, and let me tell you, my calves were sore for two days. But hey, it was fun, and we got some quality mother-daughter time in the process.
4. Sign Them Up for Activities They Actually Like
Not every child is going to be a soccer star or love swimming. And that’s okay! The key to incorporating physical fitness into your child’s routine is finding an activity they genuinely enjoy. For Sophie, it was gymnastics. For Lucas, it was karate.
Before we found those activities, though, we went through quite the trial-and-error phase. Sophie’s short-lived soccer career was marked by more flower-picking than goal-scoring. And Lucas? He flat-out refused to wear his swimming goggles because, in his words, “they make me look like an alien.” The lesson? Don’t force it. Try different things until something sticks. Once your child finds an activity they love, physical fitness will become part of their routine without feeling like an obligation.
5. Incorporate Movement Into Everyday Life
This is perhaps the simplest tip, but it’s also the most effective. Physical fitness doesn’t have to be limited to “exercise time.” You can sneak it into your child’s daily life in a variety of ways.
For instance, instead of driving to the park that’s just down the road, we walk or ride our bikes. When Sophie and Lucas are waiting for the bus, we do a quick round of jumping jacks or practice balancing on the curb. Even something as small as taking the stairs instead of the elevator can make a difference over time.
One thing I’ve noticed? The more movement I incorporate into their routine, the more they start to crave it. Lucas now insists on racing me to the mailbox every afternoon (and yes, I let him win—most of the time).
Why Physical Fitness Matters
We all know the health benefits of physical fitness—stronger muscles, better coordination, a healthy heart—but it’s more than just the physical aspects. Getting kids moving boosts their mood, improves focus in school, and builds confidence. It’s not just about avoiding childhood obesity or checking a box on your “good parenting” to-do list. It’s about setting them up for a healthier, happier life.
So, how do we get there? Start small, make it fun, and be consistent. Physical fitness doesn’t have to be this big, daunting task. Sometimes, it’s as simple as taking a walk after dinner or challenging your kids to a dance-off in the living room.
At the end of the day, I think we can all agree: kids need to move, and it’s up to us to help them. So, what are you waiting for? Let’s get moving—literally!
