How Much Physical Activity Does Your Child Need Each Day?
Are you concerned that your child spends too much time on screens and not enough time moving? You’re not alone—and your concerns are valid. According to the American Academy of Pediatrics, only about 1 in 4 children get the recommended amount of daily physical activity.
At Aspire Family Medical, we encourage families to make regular movement a part of daily life. Building a routine that includes physical activity is one of the best ways to support your child’s health now and in the future.
How Much Activity Do Children Need?
The American Academy of Pediatrics recommends that children aged 6 and older get at least 60 minutes of moderate to vigorous physical activity on most days of the week.
Physical activity includes anything that gets kids breathing harder, feeling warm, and working up a sweat. That could mean organized sports, walking to school, playing at the park, jumping rope or even active games like tag or hopscotch.
Why is Physical Activity So Important?
Physical activity is crucial not just for physical development, but also for emotional and mental well-being. The benefits are wide-ranging and long-lasting:
Physical Benefits:
Reduces risk of heart disease and diabetes
Supports healthy weight management
Improves sleep quality
Builds strong bones, muscles, and joints
Strengthens the cardiovascular system
Enhances coordination and flexibility
Reduces long-term health risks
Emotional and Mental Benefits:
Reduces stress and anxiety
Improves focus and academic performance
Boosts self-esteem and confidence
Encourages teamwork and social skills
Builds resilience and emotional regulation
Tips to Increase Family Activity Levels
As kids grow, their physical activity tends to decrease—so it’s important to intentionally build movement into your family’s routine. Here are some practical ways to make it fun and consistent:
Explore Local Parks: Walk, hike, bike, play basketball, or swim as a family.
Delay Screen Time: Set a goal to keep screens off until after dark or only use them on the weekends.
Create Active Routines: Try a walk after dinner, weekly family game nights, or home yoga sessions.
Incorporate Movement into Daily Tasks: Park farther from entrances, walk the kids to school, or add a loop around the store while shopping.
Set Family Goals for a Healthy Lifestyle
Encourage healthy habits with these simple, sustainable goals:
Eat five or more servings of fruits and vegetables daily
Create a Family Media Use Plan to balance screen time and active time
Get at least 1 hour of physical activity each day
Choose water or milk instead of sugary drinks
It’s never too early—or too late—to build healthy habits. If you’d like help creating a more active and balanced lifestyle for your family, the team at Aspire Family Medical is here to support you. Ask us about tools and strategies at your next visit!