June 14, 2024

The Ultimate Guide to Creating Healthy, Active Kids

Here at Create Better Health, we are passionate about physical activity and its benefits. This summer we are promoting the amazing benefits of physical activity for kids! It's getting harder and harder for kids to live active lives. But the benefits of running, climbing, and playing are good for them inside and out.

In this post we're covering everything you need to know to Create Healthy, Active Kids. Check out the side bar to jump to the section that fits your needs, or scroll through and get inspiration.

Physical Activity Guidelines By Age

Children's bodies are growing and changing all the time. Different ages have different needs. Check out the information below to learn how much activity kids need at different stages of life. Recommendations are based on the Physical Activity Guidelines for Americans 2nd Edition.

Preschool-Aged Children (3-5): an exact amount of time is not defined for physical activity among preschool-aged children. However, the CDC recommends a rough target of 3 hours of active playtime each day.

School-Aged Children (6-17): It is recommended that children, ages 6-17, participate in 60 minutes (1 hour) or more, of moderate to vigorous physical activity each day. There is an emphasis on the need to participate in bone-strengthening activities as the majority of bone mass is developed during the years prior to puberty.

*The CDC advisory committee did not review data on physical activity recommendations for children under the age of 3.

Benefits of Physical Activity in Children

The benefits of physical activity in children are abundant.

Check out this beautiful infographic created by the CDC. Take a moment to review these benefits and let them sink in. Encouraging children to be physically active provides them a life with strong bones, reduced chronic disease, improved mental health, and more.

The benefits of physical activity in children info graphic

Physical Activity Games for Kids

Keeping kids physically active doesn't need to be complicated, but it definitely can and should be fun. Here are some ideas for you:

Tag: A classic game where one person is "it" and tries to tag others. Once tagged, the new person becomes "it."
Hide and Seek: One child counts while the others hide, then the seeker looks for the hidden kids.
Simon Says: One person gives commands starting with "Simon says," and the others must follow only if the command includes that phrase.
Red Light, Green Light: One child acts as the traffic light, calling out "green light" to run and "red light" to stop. Players try to reach the traffic light first.
Jump Rope: Kids can jump rope individually or in groups, trying different tricks and challenges.
Duck, Duck, Goose: Children sit in a circle while one walks around, tapping heads and saying "duck" until they choose someone by saying "goose," who then chases the tapper.
Relay Races: Set up simple races where kids can run, hop, or crawl to a finish line.
Obstacle Course: Create a fun and safe course using household items that kids can navigate through.
Freeze Dance: Play music and have kids dance until the music stops, then they must freeze in place.
Hula Hooping: Challenge kids to keep a hula hoop spinning around their waist for as long as possible.

Indoor Physical Activity for Toddlers

Keeping kids active is one thing, but running out toddlers energy while you're stuck indoors is a whole other game! Here are some great ideas for indoor physical activities for toddlers:

Dance Party: Play fun music and let your toddler dance around. You can join in and make it a family activity.
Simon Says: Use simple commands like "Simon says touch your toes" or "Simon says hop like a bunny."
Obstacle Course: Set up a course using pillows, chairs, and blankets for your toddler to crawl under, climb over, and walk around.
Ball Games: Roll a soft ball back and forth or set up a mini bowling game using plastic bottles as pins.
Animal Walks: Encourage your toddler to mimic animal movements, such as crawling like a bear, hopping like a frog, or slithering like a snake.
Bubble Chasing: Blow bubbles and let your toddler chase and pop them. This is great for coordination and fun.
Treasure Hunt: Hide small toys or objects around the room and let your toddler search for them.
Parachute Play: Use a bedsheet or lightweight blanket as a parachute. Lift it up and down while your toddler runs under it or places soft toys on top to watch them bounce.
Tunnel Fun: Create a tunnel using a large cardboard box or a play tunnel, and let your toddler crawl through it.
Yoga for Kids: Introduce simple yoga poses suitable for toddlers, like "cat" and "cow" poses or "tree" pose, to help with balance and flexibility.