Staying physically active is a key building block for a healthy lifestyle. Some of the benefits of staying active include decreasing risk for obesity & heart disease, improves focus in school, improves sleep, boosts self esteem, and reduces stress, among other positive outcomes. Exercise can become part of any child’s daily routine by keeping it fun and interesting. 

The AAP recommends using the FITT Plan to help everyone in the family become and stay active. The FITT plan follows the general guidelines around physical activity, but it is important to remember that some people’s activity requirements may change based on age, fitness level, and resources. 

“F” stands for Frequency. In general, it is important to have some form of daily physical activity incorporated into your schedule. 

“I” stands for Intensity. Start by choosing an activity that is at least moderate intensity. As you build strength and endurance, begin working in more vigorous activities throughout the week. A vigorous intensity exercise is one that causes sweating and makes you breathe harder. 

“T” stands for Time regarding the duration of the physical activity. Toddlers and preschool-age children are recommended to have at least 3 hours of physical activity daily. Anyone older than 6 years old is recommended to have at least 1 hour of vigorous activity every day. The duration of the activity does not need to be consecutive, but can be divided throughout the day. 

“T” is for Type of activity. Physical activity can be found in many forms, including organized sports, family activities, walking, biking, playing on a playground, and more! Find something fun to do, or shake it up and rotate through a variety of activities to keep your family engaged  and entertained!

Fitness should be a part of every family’s lifestyle to keep everyone healthy! Remember to act as a role model for your child by participating in activities with them and on your own. Finding ways to make physical activity fun and interesting can keep your children interested in it for years to come!

Healthy Children. (April 5, 2011). The FITT Plan for Physical Activity. https://www.healthychildren.org/English/healthy-living/fitness/Pages/The-FITT-Plan-for-Physical-Activity.aspx

Healthy Children. (August 5, 2020). Making Physical Activity a Way of Life. https://www.healthychildren.org/English/healthy-living/fitness/Pages/Making-Fitness-a-Way-of-Life.aspx