Physical activity is any movement that uses energy. Getting enough physical activity has many benefits. It helps kids build strong bodies, maintain a healthy weight, lower anxiety, and improve mood. It can also encourage friendships and keep kids from spending too much time on screens. 

Physical activity doesn't have to happen all at once or always be intense. Any kind of activity is beneficial!

Here are some ways to help your kids be active every day. Follow your children's lead and be sure to join in the fun! It sets a good example for your kids, is bonding to be active together, and gets you moving too. Making physical activity part of your family routine is one of the best ways to keep the whole family active.

Help your children be physically active.

Kids ages 3–5:

• Encourage active play like hopscotch, skipping, jumping, and climbing on playground equipment.
• Play games with your child, such as tag or hide-and-seek.
• When buying toys, consider which ones encourage movement. A rubber ball, a jump rope, or a tricycle are all great choices.
• Go on walks, hikes, and bike rides together. Have a family dance party.
• Limit screen time to no more than 1 hour a day of educational programming.

Kids ages 6–12:

• Encourage your child to sign up for active sports. These can be teams, such as soccer, basketball, or swimming, or individual sports like martial arts, dance, or gymnastics.
• Play games with your child, such as catch, kickball, and frisbee. Or set up an obstacle course for everyone to try.
• Encourage some muscle-building activities, such as tug-of-war, rope climbing, and swinging on playground equipment.
• Encourage bone-building activities like jumping, running, and skipping. 
• When buying toys and equipment, consider which types encourage movement. A rubber ball, a jump rope, a frisbee, or a bike are all great choices.
• Go on walks, hikes, and bike rides together. Have a family dance party.
• Help your child limit their screen time so it doesn't prevent them from getting enough physical activity.

Teens ages 13–17:

• Encourage your child to sign up for active sports. These can be teams, such as soccer, basketball, or swimming, or individual sports like martial arts, dance, or gymnastics.
• Help teens find activities they enjoy, such as walking, swimming, or going to the gym. 
• Encourage some muscle-building activities, such as resistance-band training, rope climbing, and push-ups.
• Encourage bone-building activities like jumping and running. 
• If you have a dog and there is a safe area for your teen to stroll, have your child take your pet for a walk. 
• Encourage a balance between screen time and physical activity.
• Help your teen make time in their schedule for physical activity.
• When buying equipment, consider which types encourage movement. A frisbee, a football, or a bike are all good choices. 
• Go on walks, hikes, and bike rides together. Let your teen pick the family activity.
• Talk with your teen about how they can limit their screen time so it doesn't prevent them from getting plenty of physical activity.

How much physical activity is recommended? Remember that any physical activity is good! In general, experts recommend that:

• Kids age 3–5 years get at least 180 minutes (3 hours) of physical activity every day, including at least 60 minutes (1 hour) of energetic play. This means they should be active 15 minutes of every hour that they are awake.
• Kids age 6 years and older should get at least 60 minutes (1 hour) of moderate to vigorous physical activity daily. They should also do both muscle- and bone-strengthening activities at least three days a week.