ages 2-5 
ages 6-8 
ages 9-12
Wherever you see this key, the activities have been carefully selected for the age groups listed.
Computer games, cable TV, instant messaging—it has become increasingly difficult for families to make time for physical activity (and going from the couch to the fridge doesn’t count). Most importantly, sedentary kids are not healthy kids. In fact, physically active kids are healthier, stronger, do better in school, and sleep better than their less energetic peers. Regular exercise offers other benefits as well, including improved self-image and increased self-confidence. So how do you get your kids on the path to a healthy lifestyle? Throw on your helmet, jump onto your own bike or into your rollerblades, and invite your children to come along!
mom and dad! get a move on!
"Parents need to take time out from their busy lives and partner up with their children to exercise," says teacher and coach Steve Connaughton of Hamilton, Ohio. Fitness and health experts agree that it’s the example parents set and encouragement they provide that get kids to enjoy physical exercise. Children with parents who both exercise are six times more likely to grow up active. This means it’s crucial to get kids excited and engaged in physical activity at an early age.
big fun for little ones
Young children love movement and they can cover maximum ground on wheeled things. They also want to do whatever Mom, Dad, and the big kids are doing. Being on their own wheels—tricycles or big-wheeled toys—helps them identify and join in the fun. A daily rolling routine will give your young one the minimum 30 minutes of moderate physical activity suggested by the American Heart Association® for kids 2 and older.
patience, practice
Six- to eight-year-olds can begin to learn the fundamentals of rollerblading and skateboarding and move from training wheels to a regular bike. Hopping on wheels is a gender-neutral activity that allows boys and girls to interact comfortably. In addition, kids get a chance to show off cool skills to their friends and feel good about themselves. It’s important that you lead by example through each stage of their development, riding and skating along with them. “Stay positive and let them learn at their own pace,” says Coach Connaughton. Your child will gain confidence in his skill and the exercise needed for cardiovascular health.
rolling into the future
As children grow more adept on their wheeled transports, they’ll want to hit the road on their own and with friends. This increased prowess can lead to definite advantages for your child, not only in physical fitness but also in self-esteem and socialization. Mom and Dad don’t have to step back as role models at this point, though. More challenging physical adventures, such as bike-a-thons or cycling vacations, will be possible as a family.
the power of protein
Protein builds bodies: Every living cell, every drop of blood, and all muscles and organs contain protein. According to Lillian M. Beard, M.D., a Nestlé Family advisor, children, in particular, need protein to help build growing muscles. The protein Recommended Daily Allowance for children depends on age and weight; ask your pediatrician for details.
Good sources of protein: eggs, meats, poultry, fish, shellfish, nuts (including peanut butter!), and dairy products. STOUFFERS® Large Family Size Lasagna with Meat & Sauce has more than 18 grams of protein per serving.
Regular exercise helps kids control their weight and build strong bones. It protects their heart, and it may benefit their mental health as well. Active children are healthier, stronger, do better in school, sleep better and generally grow up to be fit adults. Despite this knowledge, by the time they reach their teens, almost half of children still report that they don't regularly engage in vigorous activity. One-quarter admit they don't participate in any vigorous activities at all. And the rates of childhood obesity have more than tripled over the past 30 years.
Many adults associate the word exercise with a form of physical punishment. So do some children. By promoting activity rather than exercise, you might see your child's enthusiasm grow.
Back to top