How can parents encourage their children to be more physically active?

Parents can encourage their children to be more physically active by serving as good role models, providing opportunities for active play, limiting screen time, and making physical activity a fun and regular part of daily life. Most children need at least one hour of physical activity per day, while preschool children (aged 3-5 years) need about 3 hours of physical activity spread throughout the day [2, 3].

Regular physical activity is important for children's growth and development; it helps them build strong bones, muscles, and joints, maintain a healthy weight, improve sleep, reduce stress, and feel good about themselves [1, 3].

Be a Good Role Model and Participate

Parents play a major role in shaping their children's healthy habits. When children see their parents being physically active and enjoying it, they are more likely to mimic them and engage in the activities themselves [2]. You do not need to be an expert in any activity; just get up, move, and show your children how fun being active can be [2]. You can walk together as a family, ride bicycles, or even wash the car together [1, 2]. Make physical activity a part of your daily routine, such as walking to the shop instead of driving for a short distance [1].

Provide Various Opportunities for Activity

It is important to provide a variety of activities that children can enjoy. This can include playing outdoors, signing up for after-school programs or sports classes that they enjoy, or even playing video games that require movement [2]. Focus on fun rather than competition, as the goal is to get children to love moving [2]. Trips to the zoo or parks can be a great opportunity for walking and playing [2].

Set Screen Time Limits

Children and teenagers spend a long time sitting in front of screens, whether for television, computers, or tablets [1, 3]. Experts recommend limiting screen time not related to study or work to two hours or less per day [1]. Parents can set rules to limit their children's screen time and remove televisions and computers from children's bedrooms to encourage them to spend time with the family and engage in physical activities [1]. Instead of using television time as a reward or punishment, offer alternatives such as playing outside or learning a new hobby [1].

Make Physical Activity Fun and Part of the Routine

To get the most out of physical activity, it must be fun and regular. Parents can involve children in planning and choosing activities [2]. Talk to your children about the benefits of physical activity and how it makes them feel better [2]. Use positive and encouraging phrases such as: "You are running so fast!" or "You are building a strong and healthy heart!" [2]. You can also turn screen time into active time by performing simple exercises during TV commercial breaks, such as push-ups or jumping jacks [1].

For additional information on the importance of physical activity for children and teenagers, you can visit Physical Activity for Children and Teenagers: Building Healthy Habits for Life (Arabic).

Medical references

• Heart-Healthy Living For Children
• Helping Your Child: Tips for Parents & Other Caregivers
• Exercise for Children