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In today’s digital age, getting kids exercising can be a formidable challenge. The irresistible allure of video games, smartphones, and endless streaming content often keeps them glued to screens, relegating physical activity to a secondary concern. Yet, it’s more important than ever to promote an active lifestyle from a young age, as it plays a pivotal role in ensuring your children’s overall health and well-being.

In this article, we’ll delve into a variety of effective strategies to not only inspire but also sustain your kids’ enthusiasm for exercise, ultimately setting them on a path toward a healthier and more fulfilling future. With childhood obesity rates on the rise and the adverse effects of a sedentary lifestyle becoming increasingly evident, parents must take proactive steps to instill good exercise habits. These habits not only enhance physical fitness but also nurture crucial life skills such as discipline, perseverance, and teamwork. By cultivating a positive and supportive environment, parents can ensure that their children view exercise as an enjoyable and integral part of their daily lives.  Here are some proven ways you can get your kids exercising.

How To Get Your Kids Exercising

Be a Role Model

Children often mimic their parents’ behaviors, making it imperative for parents to lead by example when it comes to fostering an active lifestyle. Demonstrating your commitment to physical activity is a powerful way to instill healthy habits in your children. Engaging in various physical activities yourself, whether it’s jogging, cycling, hiking, or simply taking a daily walk, not only benefits your own health but also sets a compelling example for your kids to follow.

  • Family Workouts

Include your kids in your exercise regimen by organizing family workouts. These can be as simple as stretching routines or more interactive activities like family yoga sessions. Make it a fun bonding experience.

  • Outdoor Adventures

Plan outdoor adventures such as nature hikes, scavenger hunts, or even camping trips. These outings not only provide opportunities for physical activity but also allow your children to connect with the natural world.

  • Sports and Games

Play sports or active games together in your backyard or at a nearby park. Games like frisbee, catch, or soccer can be enjoyable for the entire family.

  • Active Commuting

If feasible, consider walking or biking with your kids to school or nearby destinations instead of driving. It’s a great way to incorporate exercise into your daily routine.

  • Weekend Adventures

On weekends, explore new recreational activities as a family. Try activities like rock climbing, roller skating, or paddleboarding to keep things fresh and exciting.

By involving your children in your own physical activities and presenting exercise as a fun and enjoyable endeavor, you not only foster a love for movement but also create lasting memories and bonds that will benefit your family’s well-being for years to come.

Make It Fun

Exercise should never be a tedious chore, especially for children. One of the best ways to encourage to get kids exercising is to turn it into a delightful and engaging family affair. Here’s how you can do that:

  • Active Playtime

Incorporate active games into your family routine. Classics like tag, hide-and-seek, or soccer are fantastic choices. These games not only get your children moving but also provide opportunities for laughter and bonding.  It gets kids exercising while they are just playing.

  • Creative Obstacle Courses

Create obstacle courses in your backyard or living room using household items. Let your kids design their own courses and challenge each other to complete them. This fosters creativity, problem-solving skills, and physical activity.

  • Family Challenges

Turn exercise into friendly competition. Organize family challenges like who can do the most jumping jacks or hula-hoop the longest. Consider keeping a scoreboard and rewarding the winner with a small prize or recognition.

  • Themed Workouts

Host themed workouts that align with your children’s interests. For instance, if your child loves superheroes, create a “Superhero Training Day” where they can emulate their favorite characters’ movements and abilities.

  • Nature Excursions

Plan regular family outings that involve physical activity in natural settings. Hiking, biking, picnicking, or visiting a nearby botanical garden or nature reserve can make exercise feel like an adventure.

  • Dance Parties

Crank up the music and have impromptu dance parties in your living room. Dancing is not only a great way to exercise but also a wonderful avenue for self-expression and creativity.

  • Playdates with a Purpose

Coordinate playdates with friends or neighbors and organize active group activities. Whether it’s a friendly game of kickball or a scavenger hunt in the park, kids often become more motivated to exercise when they do it with friends.

  • Rewards and Incentives

Consider offering rewards or incentives for active participation. For instance, promise a special healthy treat or a favorite family movie night after a day of active play.

The key to making exercise enjoyable for kids is to let their imaginations run wild and ensure that they associate physical activity with happiness and fun. By incorporating these playful strategies into your family’s routine, you can create lasting memories while instilling a lifelong love for exercise in your children.

Explore Various Activities

It’s essential to recognize that not every child is drawn to traditional team sports like soccer or basketball. Every child is unique, and their interests and passions may lead them to different forms of physical activity. Encouraging your kids to explore a wide range of activities can help them discover a pursuit that truly resonates with them, making exercise a natural and enjoyable part of their lives.

Here are some suggestions for introducing your children to various physical activities.  In other words, it gets kids exercising without even realizing it.

  • Dance Classes

Enroll your child in dance classes such as ballet, hip-hop, or jazz. Dance not only promotes physical fitness but also fosters creativity and self-expression.

  • Martial Arts

Martial arts classes, like karate, taekwondo, or judo, offer discipline, self-confidence, and physical conditioning in a structured and respectful environment.

  • Swimming

Swimming is an excellent full-body workout that can be both enjoyable and lifesaving. Consider enrolling your child in swim lessons or spending family time at the pool.

  • Skateboarding

Skateboarding is a fun way to improve balance and coordination. It can also be a social activity when kids skateboard with friends at a local skate park.

  • Gymnastics

Gymnastics classes help develop flexibility, strength, and agility. Many children are drawn to the challenge of mastering various gymnastic skills.

  • Yoga

Yoga is not only great for physical fitness but also promotes relaxation and mindfulness. Some yoga studios offer children’s classes tailored to their age and abilities.

  • Climbing

Indoor climbing gyms provide a safe and adventurous way to get kids exercising and stay active while building strength and problem-solving skills.

  • Cycling

Riding bicycles is not only an excellent cardiovascular workout but also an eco-friendly mode of transportation. Family bike rides can be a wonderful bonding experience.

  • Nature Exploration

Encourage outdoor activities like hiking, birdwatching, or geocaching to connect with nature while being physically active.

  • Parkour

Parkour, the art of navigating obstacles creatively, is appealing to many kids who enjoy movement challenges and adventure.


The key is to be open to your child’s interests and provide opportunities for them to explore different activities. Remember that the goal is to help them find joy in movement and foster a lifelong commitment to physical fitness. When they discover an activity they genuinely love, they’re more likely to stay engaged and make it a regular part of their lives.

Limit Screen Time

Excessive screen time has become a prevalent issue in today’s digital age, and it can significantly contribute to a sedentary lifestyle in children. To promote a healthier and more active lifestyle, it’s crucial for parents to set reasonable limits on the amount of time their children spend in front of screens, whether it’s watching TV, playing video games, or using smartphones. Here are some practical steps to get your kids exercising more instead:

  • Establish Screen Time Rules

Create clear and consistent rules regarding screen time for your children. Set daily or weekly limits, and stick to them. Be firm but reasonable, taking into account their age, schoolwork, and other responsibilities.

  • Lead by Example

Children are more likely to follow rules if they see their parents abiding by them. Make sure that the whole family, including adults, limits screen time to set a positive example.

  • Designate Screen-Free Zones

Create specific areas in your home where screens are not allowed, such as the dining room or the bedroom. This encourages family members to engage in other activities like conversation or reading.

  • Encourage Active Alternatives

Instead of turning to screens for entertainment, suggest alternative activities that involve physical movement. Encourage your children to play outside, go for a bike ride, or engage in creative arts and crafts.

  • Plan Balanced Screen Time

When screen time is allowed, make it more purposeful and balanced. Encourage educational programs, limit mindless scrolling on social media, and engage in interactive games that promote learning and problem-solving.

  • Screen-Free Mealtime

Make mealtime a screen-free zone to encourage family conversations and mindful eating. This not only promotes healthier eating habits but also strengthens family bonds.

  • Use Parental Controls

Take advantage of parental control features on devices and apps to limit screen time automatically. These tools can help enforce your rules consistently.

  • Involve Kids in Decision-Making

Include your children in discussions about screen time limits. Explain the reasons behind the rules and encourage them to participate in creating a family agreement regarding screen time.

  • Set a Daily Routine

Establish a daily routine that includes designated times for homework, kids exercising, chores, and screen time. This structure helps children understand when and how screens fit into their day.

  • Offer Alternatives

Provide a variety of engaging activities that compete with screen time, such as board games, puzzles, sports equipment, or art supplies. The more appealing these alternatives are, the less attractive excessive screen time becomes.

Remember that the goal is not to eliminate screen time entirely but to strike a balance that encourages physical activity, creativity, and social interaction while reducing the negative effects of excessive screen use. By setting reasonable limits and offering engaging alternatives, you can help your children develop a healthier relationship with screens and a more active lifestyle.

Create a Routine

Establishing a consistent exercise routine is a key step in in getting kids exercising and making physical activity a habit for your whole family. When exercise becomes a regular part of your schedule, it’s more likely to become ingrained in your daily life. Here’s how you can make this happen:

  • Prioritize Family Fitness

Treat exercise as a non-negotiable part of your family’s routine. Just as you allocate time for meals, homework, and bedtime, assign specific times for physical activity. This sends a clear message that exercise is important and should not be skipped.

  • Create a Family Calendar

Use a family calendar or schedule to plan exercise sessions. Include everyone’s input when deciding on the timing and type of activity. This collaborative approach ensures that everyone is on board and committed to the plan.

  • Consistency is Key

Choose a schedule that works for your family’s daily rhythm. It could be a morning stretch routine to wake up and energize, an afternoon bike ride to unwind after school or work, or an evening walk to relax before bedtime. Consistency helps build habits.

  • Set Realistic Goals

Define achievable fitness goals for each family member. Whether it’s increasing the number of steps taken each day, running a certain distance, or mastering a new yoga pose, setting goals provides motivation and a sense of accomplishment.

  • Variety Keeps it Fresh

Rotate through different types of exercises to prevent boredom. You can have a yoga day, a hiking day, a family sports day, or a strength-training day. This variety keeps the routine interesting and encourages participation.

  • Celebrate Successes

Celebrate milestones and achievements as a family. Recognize and reward effort and progress. Positive reinforcement enhances motivation and reinforces the importance of exercise.

  • Make it Fun

Keep the exercise routine enjoyable. Incorporate games, challenges, or friendly competitions to make it engaging for everyone. Consider trying new activities or exploring different parks and trails.

  • Weather-Proof Plan

Have a contingency plan for inclement weather. If outdoor activities are your preference, be prepared with indoor alternatives like home workouts, dance sessions, or fitness games.

  • Track Progress

Use a fitness tracker or app to monitor your family’s activity levels. Many of these tools provide a visual representation of progress, which can be motivating for both parents and children.

  • Be Flexible

While consistency is crucial, be open to adjustments when necessary. Life can be unpredictable, so adapt your schedule as needed, but always return to your exercise routine to keep your kids exercising.

By setting aside dedicated times for exercise and making it a priority in your family’s schedule, you create a structured environment that fosters a lifelong habit of physical activity. Remember that consistency and commitment are key factors in helping your family stay active and healthy.

Enroll Them in Classes

Enrolling your kids in organized sports or fitness classes can be an excellent way to promote physical activity while offering numerous additional benefits. These structured activities not only provide a sense of community but also help children build skills, stay active, and make lasting friendships. Here’s why you should consider these options:

  • Skill Development

Organized sports and fitness classes are designed to teach specific skills and techniques. Whether it’s learning to dribble a soccer ball, swim proficiently, or master a dance routine, these activities offer valuable opportunities for skill development and improvement.

  • Teamwork and Cooperation

Team sports teach children the importance of teamwork, cooperation, and communication. They learn to work together toward common goals, share responsibilities, and support their teammates, fostering valuable life skills.

  • Discipline and Time Management

Committing to a regular practice or game schedule instills discipline and time management skills in children. They learn to balance their commitments and prioritize their responsibilities.

  • Physical Fitness

Participation in sports and fitness classes ensures that children engage in regular physical activity, which is essential for maintaining a healthy lifestyle, improving cardiovascular health, and building strength and endurance.

  • Self-Confidence

Achieving success in sports and fitness activities can boost a child’s self-confidence. As they master new skills and see their progress, they gain a sense of accomplishment and self-worth.

  • Social Interaction

These activities provide opportunities for social interaction and the development of meaningful friendships. Children bond with their peers who share similar interests and experiences, promoting a sense of belonging and camaraderie.

  • Healthy Competition

Healthy competition teaches children to set goals, persevere through challenges, and handle both victory and defeat gracefully. It helps them develop resilience and a growth mindset.

  • Structured Environment

Organized sports and fitness classes provide a structured and supervised environment, ensuring safety and adherence to rules and regulations.

  • Exposure to Diversity

Children in sports and fitness classes often interact with individuals from various backgrounds and cultures, promoting tolerance, diversity appreciation, and social skills.

Enjoyment and Passion: Exposing your children to a variety of sports and activities can help them discover a passion they may pursue throughout their lives. Whether it’s swimming, gymnastics, tennis, or martial arts, they have the opportunity to find what truly resonates with them.  This will keep kids exercising because they are doing what they love and won’t think of it as exercise.

When considering organized sports or fitness classes, involve your child in the decision-making process. Allow them to choose activities they are genuinely interested in to ensure a higher level of engagement and enthusiasm. These classes not only promote physical fitness but also contribute to a well-rounded and socially connected childhood, laying the foundation for a healthy and active future.

Offer Rewards and Recognition

Positive reinforcement is indeed a powerful motivator, especially when encouraging children to exercise regularly. It provides them with a sense of accomplishment and a tangible reward for their efforts. Here’s how you can use positive reinforcement effectively to motivate your kids to stay active:

  • Sticker Charts

Create a sticker chart or exercise log where your child can track their daily physical activity. Each day they complete their exercise routine, reward them with a sticker. When they accumulate a certain number of stickers, they can earn a predetermined reward.   This is a powerful way to keep kids exercising.

  • Rewards

Offer small rewards for reaching specific exercise milestones. These rewards can be age-appropriate and tailored to your child’s interests. For example, a favorite healthy snack, a new book, a trip to the park, or extra playtime with their favorite toy.

  • Recognition and Praise

Don’t underestimate the power of praise and recognition. When your child accomplishes an exercise goal, celebrate their achievement with verbal praise and encouragement. Highlight their dedication and hard work.

  • Family Celebrations

Turn exercise milestones into family celebrations. For instance, when your child completes a certain number of workouts or achieves a fitness goal, plan a special family outing, picnic, or movie night to commemorate their success.

  • Healthy Treats

Offer healthy treats or special privileges as rewards for consistent exercise. For example, your child could earn the privilege of choosing the family’s next outdoor activity or a fun healthy recipe to cook together.

  • Goal Setting

Involve your child in setting exercise goals and rewards. When they have a say in the process, they are more likely to feel motivated and committed to achieving those goals.

  • Consistency is Key

Be consistent with rewards and recognition to reinforce the connection between exercise and positive outcomes. This consistency helps create a strong motivation loop.

  • Non-Material Rewards

Not all rewards have to be material. Consider non-material rewards like additional playtime with friends, an extended bedtime, or a “skip chores” day.

  • Encourage Intrinsic Motivation

While external rewards can be effective, aim to nurture your child’s intrinsic motivation as well. Teach them to appreciate the benefits of exercise for their health, energy levels, and mood.

  • Keep it Age-Appropriate

Tailor your rewards to your child’s age and preferences. What motivates a young child may be different from what motivates a teenager.

Remember that the key to successful positive reinforcement is to strike a balance. While rewards can be motivating, it’s essential to emphasize the intrinsic value of exercise and help your child develop a genuine appreciation for staying active. Positive reinforcement should ultimately reinforce the idea that exercise is not just a means to an end but a fulfilling and enjoyable part of life.

Be Supportive, Not Pushy

Encouraging physical activity in children is vital for their well-being, but it’s equally important to strike a balance and create an environment where exercise is a positive and enjoyable choice rather than a source of pressure. Here are some essential guidelines to ensure you promote exercise in a supportive and healthy manner:

  • Support Their Interests

Pay attention to your child’s individual interests and preferences when it comes to physical activities. Encourage them to explore activities they genuinely enjoy, whether it’s dancing, swimming, cycling, or playing a sport. Tailoring activities to their likes increases the chances of them staying motivated.

  • Be a Role Model

Lead by example and demonstrate your commitment to an active lifestyle. Children are more likely to engage in physical activity when they see their parents enjoying it. Join them in their activities, and emphasize the fun aspect of exercise.

  • Positive Reinforcement

Celebrate your child’s efforts and accomplishments in a positive and supportive manner. Recognize their hard work, but don’t overemphasize winning or achieving specific results. Encourage the process of improvement over time.

  • Avoid Comparisons

Never compare your child’s performance or abilities to those of others. Every child develops at their own pace and has unique strengths and weaknesses. Focus on their individual progress.

  • Provide Choices

Give your child choices when it comes to physical activities. Let them have a say in what they want to try or where they want to go for exercise. This sense of autonomy can boost their motivation to keep your kids exercising.

  • Limit Screen Tim

Set reasonable limits on screen time to create more opportunities for physical activity. However, avoid using exercise as a punishment for too much screen time, as this can create negative associations with physical activity.

  • Encourage Play

Promote unstructured playtime, which allows children to be active in a spontaneous and fun way. Activities like playing tag, building obstacle courses, or going on nature scavenger hunts can be both enjoyable and active.

  • Be Patient

Understand that children may resist exercise initially, especially if they’re not used to it. Be patient and don’t force them into activities they dislike. Gradually introduce new activities and give them time to adjust.

  • Create a Positive Environment

Make exercise a positive and inclusive experience. Encourage teamwork and camaraderie rather than competition. If your child is involved in organized sports, choose programs that prioritize skill-building and fun over winning at all costs.

  • Open Communication

Keep communication channels open with your child. Listen to their thoughts, concerns, and feelings about physical activity, and address any fears or hesitations they may have.

Remember that the goal is to instill a lifelong love for physical activity and a healthy attitude toward exercise. By creating a supportive and enjoyable environment, you’ll encourage your child to stay active while respecting their individuality and preferences.

Emphasize the Benefits

Teaching your children about the multitude of benefits that come with regular exercise is an effective way to motivate them to embrace physical activity as a part of their daily routine. When kids understand how exercise positively impacts their lives, they are more likely to stay motivated and engaged. Here are some key benefits to discuss with your children:

  • Boosts Energy Levels

Explain that regular exercise can increase their overall energy levels. Engaging in physical activities helps improve circulation and oxygen flow to muscles and organs, making them feel more awake, alert, and ready to tackle the day’s challenges.

  • Enhances Mood

Share that exercise releases endorphins, often referred to as “feel-good” hormones. These endorphins can boost their mood, reduce stress, and alleviate symptoms of anxiety and depression. Regular exercise can help them feel happier and more relaxed.

  • Strengthens Physical Fitness

Emphasize that exercise enhances their physical fitness by making their muscles stronger, improving flexibility, and increasing endurance. This improved fitness can help them excel in sports, dance, or any other physical activities they enjoy.

  • Supports Healthy Growth

Let them know that regular exercise is crucial for healthy growth and development. Exercise helps build strong bones and muscles, promotes proper posture, and supports a healthy weight.

  • Boosts Concentration and Cognitive Skills

Explain that physical activity has a positive impact on their brain function. Regular exercise can improve concentration, memory, and problem-solving abilities, helping them perform better in school and other cognitive tasks.

  • Promotes Better Sleep

Share that exercise can lead to better sleep quality. When they get enough restorative sleep, they’ll wake up feeling refreshed and ready to take on the day’s activities with more energy.

  • Builds Confidence and Self-Esteem

Point out that accomplishing fitness goals, whether it’s running a mile or mastering a new dance move, can boost their self-esteem and confidence. They’ll learn that they can achieve anything with dedication and effort.

  • Enhances Social Skills

Encourage them to participate in group activities or team sports, as these experiences promote social interaction, teamwork, and communication skills. Building positive relationships with peers is an important aspect of personal growth.

  • Healthy Habits for Life

Explain that the habits they establish during childhood often carry into adulthood. By embracing regular exercise now, they are setting themselves up for a healthier and more active future.  Kids exercising now means adults exercising later!

  • Balances Screen Time

Stress the importance of finding a balance between screen time and physical activity. Exercise allows them to disconnect from screens, reducing the risks associated with excessive sedentary behavior.

To reinforce these benefits, consider using age-appropriate books, videos, or documentaries that showcase the positive impact of exercise on physical and mental health. Engage in conversations about how they feel after physical activities, highlighting the positive changes they experience.

Ultimately, when children understand the advantages of regular exercise and how it positively impacts their lives, they are more likely to view physical activity as a valuable and enjoyable part of their daily routine.

Be Patient and Persistent

Getting your kids exercising more is indeed a journey that requires patience, persistence, and adaptability. While you may not see immediate results, remember that the long-term benefits of a healthy and active lifestyle are well worth the effort. Here are some essential points to keep in mind as you embark on this journey:

  • Progress Takes Time

Understand that building a habit of regular exercise is a gradual process. Changes in behavior and attitude may not happen overnight, so be patient with your child’s pace of adaptation.

  • Try Different Activities

Children have diverse interests and preferences, so don’t be discouraged if one activity doesn’t immediately click. Continue to introduce them to various physical activities until they find one that resonates with them.

  • Be Flexible

Be open to adapting your approach as your child’s interests and needs change. Their enthusiasm for specific activities may ebb and flow, and that’s perfectly normal. Flexibility in your approach ensures continued engagement.

  • Lead by Example

Maintain your own commitment to an active lifestyle, and encourage family members to do the same. Your consistency can serve as a motivating factor for your child.

  • Set Realistic Goals

Establish realistic and achievable goals for your child’s exercise routine. Focus on gradual progress rather than immediate results. Celebrate even small achievements along the way.

  • Listen to Their Feedback

Actively listen to your child’s thoughts and feelings about exercise. Their input is valuable in shaping the activities they find most enjoyable and motivating.

  • Emphasize Fun

Keep the focus on fun and enjoyment rather than competition or performance. When children find physical activities enjoyable, they’re more likely to stick with them.

  • Encourage Social Interaction

Encourage your child to engage in physical activities with friends or participate in group classes. Social interaction can make exercise more enjoyable and create a sense of community.

  • Stay Positive

Maintain a positive and supportive attitude throughout the journey. Offer words of encouragement and praise for their efforts, no matter how small.

  • Celebrate Milestones

Celebrate significant milestones and achievements. Whether it’s completing a fun run, learning a new skill, or consistently sticking to a routine, these moments provide opportunities for positive reinforcement.

  • Balance and Moderation

Promote a balanced approach to exercise. While consistency is important, ensure that your child does not overexert themselves. Exercise should be enjoyable and sustainable, not a source of stress.

  • Reassess and Adjust

Periodically reassess your child’s interests and progress. If they lose interest in a particular activity, consider exploring new options to keep their exercise routine fresh and exciting.

Remember that the ultimate goal is to instill a lifelong love for physical activity and a commitment to a healthy lifestyle. By being patient, persistent, and adaptable, you can help your child develop a lasting habit of regular exercise that benefits their physical and mental well-being throughout their lives.


Getting your kids exercising more is a worthwhile investment in their long-term health and happiness. By setting a positive example, making exercise enjoyable, and providing support and encouragement, you can help your children develop a lifelong habit of staying active. Remember that the goal is not only to keep them physically fit but also to instill in them a love for an active, healthy lifestyle that they will carry with them into adulthood.