Getting plenty of exercise is important for optimal growth and development and helps set the groundwork for healthy habits later in life. Yet today’s kids tend to be far less active than those of previous generations. That’s why, as a parent, you need to do everything you can to encourage your kids to be more active

How much exercise do kids need?

Canada’s Physical Activity Guides for Children and Youth recommends that kids get at least 90 minutes of activity a day, some of which should be spent doing vigorous exercise like running or soccer. To build up to that point, start by adding 30 minutes of activity every day (all at once, or in five- or 10-minute segments), as well as decreasing sedentary activities by an equal amount.

Get a good activity fit with your kids

It’s important to include your kids in the process of becoming more active. Let them choose their preferred activity, and try to help them find an enjoyable environment. Some find the competitive atmosphere of organized sports too stressful and may prefer programs offered at a gym or through a local recreation program.

"The younger they are, the greater their chance of success if you participate with them,” advises Marla Gold, Director of the McGill Cardiovascular Health Improvement Program (CHIP). “As they move into their teens, exposure to individual activities rather than team sports will increase your kids’ chances of sticking with it as they get older."

Girls are often less self-conscious in girls-only classes or sports, and teen girls may prefer to join classes aimed at young adults, such as a women’s Pilates or aerobics class. Regardless of context, try to make sure the setting is supportive rather than high-pressure or critical.

Keep in mind that being active with friends at any age will make exercise more fun. Encourage your kids to sign up for an exercise class with a friend, or include their friends in family activities.

Ideas for active families

There are many other things you can do to help encourage your kids to get more exercise:

• Play at home. Set up a basketball hoop or a skateboard area outside, play lively music to encourage dancing, or set up a backyard ice rink in the winter. Keep a basket filled with a baseball and glove, Frisbee®, and skipping rope near the back door.
• Take it outside! A fresh-air environment gets everyone away from computers and TV and encourages movement.
• Sign up as a duo. Introduce your kids to exercise at a young age by signing up for a mom-and-tot swimming or fitness class.
• Get help around the house. Depending on their age and abilities, insist your kids help out with chores like raking leaves, clearing snow, walking the dog, or helping to carry groceries in order to receive allowance or computer time.
• Adapt current interests. Video game fans may enjoy active computer games on an interactive play module. Avid viewers of dance competition shows may be interested in interactive dance video games.
• Become more active as a family. Plan family outings like skiing, cycling or hiking, and invite their friends along.
• Learn together. Try out a new activity as a family: dog sledding or skiing in the winter, tennis or golf in the summer, for example.
• Empower your kids. Encourage children, and especially girls, to take a self-defense or martial arts class.
• Start positive habits. Get into the routine of an after-dinner walk a couple of nights each week. Encourage kids to walk or bike to school, if it’s not too far.
• Celebrate the active way. For birthdays or other special occasions, choose fun activities like mini-golf, horseback riding, geocaching or whitewater rafting./li>
• Join a gym. Have a trial session at a kids-only fitness club or indoor rock-climbing gym and see if they’d like to join.

Above all, remember to spend time pursuing activities that you enjoy. Being enthusiastic about your own fitness activities is often the best way to set a positive example of life-long fitness.