Did you know that less than half of Canadian children and youth get the physical activity they need? For parents, it can be a real challenge to think of ways to get kids moving.

This article offers some key tips for parents, followed by a “Top 40” list of suggested activities for parents and kids to enjoy on their own, or together.

Three Large Steps Forward for Parents
Active parents have active kids! Before you read our “Top 40” list, take a moment to first consider how much influence you have on your children. Are you an active parent, somewhat active or mostly sedentary?

In order to boost your own physical activity and that of your children, here are three large steps you can take:

• Step forward and be a role model for your kids by being physically active, on your own and together with your children.
• Make sure your kids spend as much time as possible outdoors all year round.
• Reduce your kids’ screen time. Screen time can take away from active time.

Being a Role Model
If you are active, it’s much more likely that your children will be active. When children see their parents being active regularly, it’s natural for them to follow along or develop similar habits. In addition to leading by example, you can help your kids be more active by:

• signing them up for activities that they enjoy
• encouraging them to try new activities
• watching your kids participate
• praising their participation and hard work, and doing their best
• taking them to parks, playgrounds and other places where families can play together
• planning regular active family time, e.g., swimming, biking, going for a walk
• choosing gifts that make kids move, e.g., balls, bicycles, skates, kites or other games and sports
• keeping equipment readily available (e.g., at home or in your vehicle), such as baseball gloves, soccer balls, a Frisbee, sand pails and shovels for fun at the beach, hockey skates, and more

Playing Outside
Children love to play, plus it’s a great way for them to learn.

When they play outside, they can be much more active, especially when compared to less active indoor activities or sedentary time watching TV or playing computer games.

With lots of space and fresh air, children are free to leap, run, shout, swing, and climb. Outdoor play is a way to learn active skills and get better at throwing, catching, kicking, and jumping. When kids feel good about their abilities, they are more likely to be active.

Think back to your childhood. Some of your fondest childhood memories might be of playing outside— the same can be true for your own children! After all, being outside is a natural thing for kids to do.

[new]
Reducing Screen Time
Today’s kids face a barrage of media and “screen time.” Whether it’s TV, DVDs, cellphones, computers or other electronics, kids are often going from “one screen to another.” In addition to screen time, our kids also spend a lot of sedentary time in vehicles, daycares and classrooms.

The large amounts of screen time and sedentary time can become a problem when it takes time away from children being physically active and from going outside.

Canada’s Physical Activity Guides for Children and Youth ask parents to limit the amount of time their kids spend watching TV and playing video games. The Guides suggest that children and teens be moderately active at least 90 minutes every day.

Screen time should be limited to no more than two hours a day to make time for active play. When your children’s friends are over, encourage them to play actively rather than watching TV or playing video games.

Our Suggested Top 40 Ways to Get Moving
Sometimes all it takes is one good idea to get you off your feet. Well, we’ve got a great “Top 40” for you and your kids to try! Most importantly, choose activities that you or your kids think are fun.

For adults, always consider your abilities and current level of fitness before trying something new. Starting slowly is safe for most people. If in doubt, consult your health professional.

For kids, sometimes a new activity can be intimidating. Go slowly and be encouraging towards your children. Don’t force the issue – if one activity doesn’t work out, try another one on the list! Or, think up your own ideas and create a list of favourites for you and your kids to enjoy in different seasons or year-round. Above all, have fun!

Top 40 Activities:
Outdoors

• Go for regular family walks, in the neighborhood or on nearby trails.
• Plan an active family vacation. Aim to be physically active every day, with activities such as hiking, cycling, camping or swimming.
• Go for a family bike ride. Do it daily or as often as you can.
• Make a family commitment to try a new activity each season. Try activities such as snowshoeing, curling, fishing, in-line skating, running or anything else that interests your family.
• Dig into gardening! Plant a garden and get everyone to help out with their own special section.
• Have a picnic in the park, or at home. During the picnic, play with a soccer ball, football, croquet set or bocce balls.
• On a windy day, go to an open field and fly a kite.
• Set up a low-cost badminton net in your yard all summer long, or take it with you on outings to parks or the lake. Get some low-cost rackets and teach the whole family to play, relax and have fun!

[new]

• Go bird watching. See how many birds you and the kids can spot.
• Go outside and wash and wax the car with the whole family.
• Take a moonlight or flashlight walk in the evening. Go stargazing.
• Shovel the snow together.
• Build a snowman or a snow fort.
• Build an outdoor skating rink at home, or join the local community league to access skating rinks.
• Learn to do winter sports together, such as cross-country skiing, downhill skiing or snowboarding.
• Go for a family walk and make it a scavenger hunt. Have each of your children collect common things such as a round rock, a leaf, and a pinecone.
• Organize a “walking school bus" in your neighborhood. Have local parents take turns walking groups of children to school.
• Encourage all family members to walk or cycle to work or school.
• Go often to the neighborhood playground and help your children to climb and swing.
• Play tag or other outdoor games with the whole family, in the yard at home, or at a park or playground.

Games and Other Ideas

• Challenge your children to a basketball, volleyball, tennis or baseball game, or any other game!
• Play a game of charades.
• Take the kids to an indoor playground.
• Go bowling.
• Learn how to hacky sack together. Check out tricks and games on the Internet and then practice them at home.
• Have a scavenger hunt as part of birthday celebrations to encourage activity.
• Organize neighborhood games to help your kids make active choices. A soccer, football, baseball, or dodgeball game that is parents vs. children involves everyone.
• Play "remote control hot potato." Pass the TV remote control and whoever is left holding the remote at a commercial break has to lead the family in an exercise break.
• Involve the whole family in doing yard or garage clean-up. When you're done, take the family for an outing such as a swim or walk.
• Encourage informal play. Organized sports have value, but it's important for your children to "play" creatively on their own. Playing house, building a fort, or putting together a show are all ways to engage the brain and body.
• Create a family obstacle course using objects from the house or yard. Keep a chart with everyone's time, and challenge each other to improve. This is a great game for the basement on a rainy day. 
• Buy or borrow an exercise or yoga DVD and follow the routines. Involve family members.
• Allow your children to select only one or two favourite TV programs. For every hour they watch, get a commitment for equal time engaged in physical activity. Make it fair by having the parents do the same.
• Reward children with activity, instead of food or movies. For example, give them swim passes to the local pool.
• Use home exercise equipment regularly. Consider buying equipment that you or family members will use often, such as a ping pong table.
• Go to a local gym, fitness club or public recreation facility. Take part in swimming, racquet sports, skating or other programs and options.

[new]

• When taking public transit, get off a few blocks early and walk the rest of the way home.
• Take the stairs. Use the stairs while at school or work, or in office buildings, malls or parkades.
• Form a "family health club" that meets once a week to do an activity, such as bike riding, a swim, or floor hockey. Take turns choosing the activity.
• As a family, train and fundraise for a charity walk or run.

[endpage]
Learn More

Canada’s Physical Activity Guide to Healthy Active Living

Canada’s Physical Activity Guides for Children and Youth

Activities to Try With Children
A helpful booklet from the Public Health Agency of Canada.

Youth In Motion
Ideas to get young bodies moving. A great resource from the Saskatoon Health Region’s In Motion initiative.

Adults In Motion
Ideas to get adults moving. A great resource from the Saskatoon Health Region’s In Motion initiative.