Physical Activities for a Child

Childhood obesity in the U.S. has more than tripled in the last 30 years, according to the Centers for Disease Control and Prevention. Excessive weight in childhood increases the risk of developing adulthood weight-related diseases, such as Type 2 diabetes, high cholesterol and some cancers. The CDC, the American Heart Association and the U.S. Department of Health and Human Services all recommend that children and adolescents do a minimum of 60 minutes of daily physical activity.

Choosing an Activity

• The activities your child can choose are vast and varied. Focus on your child's age, personality and interests. Team sports or community-run playgroups are perfect for the social child. If your child prefers to play alone, consider an individual sport. Choose an activity where your child can be successful and, most importantly, have fun. For example, do not enroll them in swimming if they are afraid of water or diving if they are afraid of heights. Focus on recreational activities for the noncompetitive child, stressing good health and social interaction versus competition. If money is limited, encourage daily play at the local playground or arrange play dates with children in the neighborhood.

Individual Activities

• There are countless individual activities your child can participate in. If you have access to an ice rink, consider figure or speed skating. Most community centers that have pools offer swimming and diving classes, both recreational and competitive. Racquet sports, such as tennis, badminton or squash can be played year round. Consider marital arts or gymnastics. Ski if you live in a winter climate. Free activities include playing basketball at the local school or playground, skipping rope on the driveway, walking the dog or jogging around the block.

Team Sports

• Team sports are offered in all communities and in most schools. Depending on your child's interests and goals, recreational and competitive leagues are available for many sports, including baseball, soccer, basketball, field hockey, ice hockey and football. For free activities, start your own teams. For example, invite the neighborhood children for a game of soccer or baseball in the local playground.

Family Activities

• Set an example for your child by starting your own fitness program or exercising together. Limit television, computer and cell phone time, and center daily family time around exercise. Walk the dog or jog together. Plan weekend family hikes. Play tag or hide and seek at the playground. Ride bikes or go roller skating, bowling, golfing or swimming together. Go skating or tobogganing if you live in a winter climate. Being physically active as a family sets a lifetime example for your child while promoting family bonding.

Benefits

• The benefits of daily physical activity are huge. Your physically active child will develop stronger bones and better concentration skills. Maintaining a healthy weight will increase self-esteem and confidence through improved body image. Individual and team sports promote important life skills, such as communication, empathy, time management, commitment and leadership. The American Heart Association says sedentary children typically become sedentary adults with a decreased life expectancy and an increased risk of developing weight-related diseases. Establishing regular exercise in childhood sets the foundation for a lifetime of healthy and active living.