Active play is a vital part of childhood development, yet fewer than 1 in 5 school-aged children are meeting the recommended 60 minutes of daily exercise.
So, how can we encourage kids to prioritise movement? And as busy adults, how can we lead by example, even when time feels limited?
The value of energetic play
Physical activity for kids should be fun and full of energy. Activities like running, hopping, jumping and climbing allow children to stay active throughout the day. For younger kids, these activities lay the groundwork for healthy habits, that are likely to stay with them as they grow.
Recommended physical activity by age group
The Australian Government’s Physical Activity and Exercise Guidelines highlight age-appropriate activity goals:
Infants (under 1 year): Frequent activity daily through supervised floor-based play, including tummy time.
Toddlers (1–2 years): At least 180 minutes (3 hours) of varied physical activity throughout the day, focusing on movement.
Pre-schoolers (3–5 years): Similar to toddlers, with at least 180 minutes (3 hours) each day, of which 60 minutes is dedicated to energetic play.
School-aged children (5–17 years): At least 60 minutes each day of moderate to vigorous aerobic activity, with lighter activities encouraged.
Setting a good example: The power of modelling
Children often mimic what they see. If adults make physical activity a priority, kids are likely to follow suit. Unfortunately, 75% of Australian adults don’t meet the recommended physical activity guidelines. By making movement a regular part of daily life, we show children that staying active is fun and normal, turning family time into a healthy habit.
Simple ways to get moving together
Getting active as a family doesn’t have to be complicated or time-consuming. Adding just 10–15 minutes of movement each day can make a difference. Plus, these moments offer valuable family bonding time.
Here are five easy ideas to help the whole family move more:
Visit the playground: Take advantage of local playgrounds for climbing, sliding, swinging and running. Kids love it when adults join in, whether you’re climbing with them or cheering them on.
Choose active transportation: Leave the car at home and walk, scoot, or bike to nearby destinations like the park or local shop.
Balloon, bubble and ball play: Indoors or outdoors, try balloon-bouncing games, bubble-popping or playing with a beach ball. These activities get kids moving and laughing with minimal planning.
Have a dance party: Feeling a bit cooped up? Blast some music and start a dance party. Not only will everyone get moving, but the positive energy is sure to boost everyone’s mood.
Play classic games together: Share childhood games like Duck, Duck, Goose, Hide & Seek, or set up an obstacle course in your backyard. Even simple games like handball or cricket can be great ways to move.
Plan active family outings
When you have more time, plan family outings around physical activities. Try bushwalking, scavenger hunts, swimming or bike rides. These special outings help kids see physical activity as an exciting part of life.
Making screen time better for children
Eliminating screen time may not be realistic, but you can make it healthier. Educational shows, especially when watched together, can boost literacy and language skills. Talking about what’s happening in the show (“Why do you think Bluey feels sad?”) encourages understanding and communication. Mix recreational and educational content and monitor total screen time to keep it balanced.
There are plenty of free apps out there that help kids get moving and learn healthy habits while having fun. For example, Podsquad is a free app available to Queensland families, designed by childhood health experts and co-created with kids aged 5-12. It’s packed with games, puzzles and quests that teach children about healthy eating, staying active and the importance of sleep- plus, they earn rewards along the way!
Building healthy habits for life
Ultimately, the best way to encourage activity in kids is through consistent role modelling and engaging, fun movement. The time you spend moving together today can pave the way for healthier habits that last a lifetime.
This blog article was supported by AI generation and while intended to be helpful, should not be relied upon as individual health advice. Always consult a healthcare professional before making health decisions. The accuracy, completeness or recency of the information cannot be guaranteed and we cannot be held responsible for any loss incurred from acting on this information. Content developed in partnership with Health and Wellbeing Queensland.
Information source: https://hw.qld.gov.au/blog/how-to-get-active-with-your-kids-when-youre-time-poor
