Children exercise in the form of being active and playing outside. Whether they are in organized events like gym class, sports practice, and dance, or just playing with friends at recess or in the neighborhood, children are getting exercise. Talking with children about the many benefits of exercising as well as stressing the importance of the three elements of fitness will help keep them active and healthy.

Children who are active will be less likely to become overweight, decrease the risk of health problems such as high blood pressure, cholesterol levels, and type 2 diabetes, have stronger muscles and bones, be able to sleep better, have more energy, and have a better outlook on life. Physically fit children are also better able to handle physical and emotional challenges

The three elements of fitness are endurance, strength, and flexibility. Engaging in aerobic activity helps develop endurance which improves oxygen flow to the body and strengthens the heart. Examples of endurance improving activities include running, bicycling, jogging, ice-skating, inline skating, playing basketball and soccer, swimming, tennis, and walking. On the playground children often play tag or kick ball which are also examples of aerobic activities. Improving strength means increasing the amount of weight muscles can lift and the length of time they can lift weight. Simple activities like push ups, sit ups, chin ups, climbing, and wrestling can increase strength. Stretching is an important activity to help increase flexibility between the bones and joints and reducing injury after exercising. Children stretch was they reach for toys, perform cartwheels, and practice splits.

Physical activity can start with infants and continue through school age children. Infants should be encouraged to move in ways that promote motor development. Toddlers should have at least 30 minutes of planned activity and 60 minutes of free play for a total of 1.5 hours of activity per day. 2 hours of daily activity should be divided evenly between structured and unstructured activities for preschool age children. Activity with school age children should be broken up in 15 minute segments over one or more hours to encourage physical activity but not boredom.

Additional tips that parents can use to instill healthy living include setting an example by eating healthy and being active, establishing a regular activity schedule, including activity into daily routines, encouraging participation in a variety of activities, and keeping exercising fun!