Why Kids' Fitness Matters: Making Movement a Family Priority
In a world where screen time is at an all-time high and outdoor play is declining, prioritizing kids’ fitness is more important than ever. Regular movement is crucial for physical, mental, and emotional well-being, setting the foundation for a lifetime of healthy habits.
Scientific research highlights the importance of regular physical activity for children. The Canadian 24-Hour Movement Guidelines recommend that children aged 5-17 get at least 60 minutes of moderate to vigorous physical activity per day, incorporating activities that strengthen muscles and bones at least three times per week. Studies also indicate that active children tend to perform better academically, have improved mood regulation, and develop better motor skills.
The Growing Need for Kids' Fitness
Concerns about childhood obesity, increased screen time, and declining participation in physical activities continue to rise. According to the World Health Organization (WHO), the global prevalence of overweight and obesity among children and adolescents aged 5–19 has increased from 4% in 1975 to over 18% in 2016. In Canada, nearly 30% of children and youth are classified as overweight or obese, according to Statistics Canada.
One contributing factor is excessive screen time. Research from ParticipACTION states that only 39% of Canadian children and youth meet the recommended physical activity guidelines, while they spend an average of nearly eight hours per day on screens. This sedentary lifestyle, combined with poor dietary habits, has led to increased risks of type 2 diabetes, cardiovascular issues, and mental health concerns in young populations.
Organizations like ParticipACTION and Active for Life promote physical literacy, helping children develop fundamental movement skills that support lifelong fitness. Schools and community programs have also introduced structured physical activity initiatives to address this issue.
Benefits of Regular Physical Activity for Kids
Engaging in consistent physical activity supports:
Motor Skill Development: Running, jumping, and balancing improve coordination and muscle control.
Healthy Lifestyle Habits: Early encouragement of movement helps maintain activity levels into adulthood.
Mental Well-being: Exercise reduces stress and supports mood, focus, and sleep.
Academic Performance: Studies suggest that physically active children have better concentration and problem-solving abilities.
Activities to Promote Kids' Fitness
Encouraging children to be active can take many forms, whether through outdoor adventures, indoor activities, or structured fitness routines.
Outdoor Activities
Ice Skating: Helps develop balance and coordination.
Sledding or Tobogganing: Strengthens leg muscles through repeated uphill walking.
Hiking: Encourages exploration and engagement with nature.
Skiing or Snowboarding: Builds endurance, balance, and coordination.
Snowshoeing: Provides a low-impact way to stay active.
Building a Snow Fort: Encourages teamwork and creativity.
Scavenger Hunts: Keeps children engaged while promoting movement.
Indoor Activities
Trampoline Parks: Helps improve balance and coordination.
Swimming: Provides a full-body workout.
Bowling or Rock Climbing: Enhances coordination and strength.
Laser Tag: Encourages movement and teamwork.
Obstacle Courses or Ninja Warrior Gyms: Develops strength and agility.
Home-Based Activities
Obstacle Courses: Using household items to create a movement challenge.
Dance Sessions: Encouraging free movement to music.
Kid-Friendly Workouts: Simple exercises like jumping jacks, bear crawls, and yoga poses.
Yoga for Kids: Promotes flexibility and relaxation.
Jump Rope Challenges: Enhances coordination.
Balloon Volleyball: A safe and engaging indoor alternative to traditional volleyball.
The Role of Parents in Supporting Kids’ Fitness
Parental involvement is a key factor in shaping a child's relationship with physical activity. Studies indicate that children who see their parents engaging in fitness, including strength training, are more likely to develop a positive association with exercise.
Encouraging participation in different forms of movement, allowing children to explore activities without pressure, and reinforcing their efforts positively all contribute to long-term motivation. Observational learning, a concept from social learning theory, plays a role in this process—children who see parents prioritizing exercise are more likely to adopt similar behaviors.
Fostering an active lifestyle in childhood can have lasting benefits. Whether through outdoor activities, structured fitness routines, or simple movement at home, supporting kids’ fitness helps promote long-term health and well-being.
Hope that helps,
Happy Exercising!
Robyn
ParticipACTION Report Card on Physical Activity for Children and Youth: The 2024 Report Card indicates that only 39% of Canadian children and youth (ages 5-17) meet the recommended 60 minutes of moderate- to vigorous-intensity physical activity per day.
World Health Organization (WHO) on Childhood Obesity: The WHO reports that the global prevalence of overweight and obesity among children and adolescents aged 5–19 has risen dramatically from just 4% in 1975 to over 18% in 2016.
Statistics Canada on Childhood Obesity: In Canada, nearly 30% of children and youth are classified as overweight or obese.
ParticipACTION on Screen Time and Physical Activity: Research from ParticipACTION states that only 39% of Canadian children and youth meet the recommended physical activity guidelines, while they spend an average of nearly eight hours per day on screens.