Turning your child's playfulness into a lifelong love of physical activity starts with your good example. So step away from the TV, unplug from your computer and let your actions demonstrate what you value – like being physically active and eating a well-balanced diet.

Consider the benefits of physical activity: It builds strong bones, strengthens muscles and enhances healthy growth and development. It improves physical self-esteem and helps children meet new friends.¹

Setting a good example for children's activities can include making decisions like:

• Making fitness fun. Younger children might enjoy crawling, hopping or stretching like one of their favourite animals. Older children may want to compete to see who can rake the biggest pile of leaves or make the most baskets.
• Taking turns being in charge. Whether it's a trip to the bowling alley or a day at the batting cages, let children call the shots about which activity the family will participate in.
• Rewarding with activities, not food. Show your children how proud you are of their latest report card by taking them to the skate park or ice rink, rather than going out for dinner or ice cream.
• Planning for activities on vacation. Hiking, horseback riding, and even long walks are all ways to work incidental exercise into a trip. These are also great ways to create lifelong memories with your children.²

Regardless of the activities you choose — whether it's organized sports, incidental exercise or a scheduled hour at the gym — you have the power to instill in your children lifelong activities that strengthen their bodies.

How much is enough?

All children, regardless of age or athleticism, should be physically active. Choosing activities that encourage their natural interests will help ensure your success. For example: If your child is an animal lover, take a family walk while commenting about all of the animals you see along the way. If she loves to dance, turn on the tunes and let her spin, twirl and leap to her heart’s content. If he loves nature, bring a “treasure bag” with you while hiking, and let him gather his favourite rocks, sticks and leaves.

The Public Health Agency of Canada recommends that children³:

• Increase the time currently spent on physical activity starting with 30 minutes more per day.
• Reduce “non-active” time spent on TV, video, computer games and surfing the Internet, starting with 30 minutes less per day.
• Gradually reach at least 90 minutes of daily physical activity including a combination of moderate and vigorous activities. Add it up in periods of at least five minutes at a time for children and youth.
• Start slowly and build up!

References:

1. “ Canada’s Physical Activity Guide to Healthy Active Living: Family Guide to Physical Activity for Children (6-9 years of age).” Public Health Agency of Canada. Available at http://www.phac-aspc.gc.ca/pau-uap/paguide/child_youth/resources.html#1. Accessed May 15, 2007.
2. “Fitness for kids: Getting your children off the couch.” Mayoclinic.com. Available at http://www.mayoclinic.com/health/fitness/FL00030. Accessed Jan. 31, 2007.
3. “Canada’s Physical Activity Guide to Healthy Active Living: Family Guide to Physical Activity for Children (6-9 years of age).” Public Health Agency of Canada. Available at http://www.phac-aspc.gc.ca/pau-uap/paguide/child_youth/resources.html#1. Accessed May 15, 2007.