Always check with your physician prior to engaging in a regular exercise program.

Children are curious about their body’s abilities and world around them, and it’s natural for them to want to move! If you don’t believe us, just try asking a child of any age to sit completely still, even for just five minutes. One of the best ways we can care for our children is to engage this youthful energy into both structured and unstructured playtime everyday. Activity helps improve a child’s endurance, strength, body composition, and flexibility as well as his/her mental and social development. Being active at a young age promotes good physical fitness and wellness throughout a child’s entire life. You don’t have to volunteer to be a team coach. The best thing you can do for the child you love is to be an active role model—to watch out for their safety and play with them. It will be fun for both of you.

PYRAMID
Each week choose activities from the Everyday, Some Days, and Most Days categories. If you think of more activities write them in on the chart. You can do these fun things with your family, friends or by yourself. Don’t be afraid to try something new—you’ll have a great time!

Why you should exercise:
You’ll feel better, have more energy and be happier.
You’ll have strong bones and muscles.
You’ll do better in school.
You will be more flexible and coordinated.
Your internal organs, respiratory and circulatory systems will work better.
You’ll become an active adult.

Everyday
Use the stairs, not the elevator or escalator.
Play outside with friends or siblings or by yourself.
Ride your bike or walk to your friends’ houses if they are close.
Help with chores around the house or in the yard.
Walk the dog (or skip around the block a couple times if you don’t have a dog to walk).

Most Days
Play an organized game like foursquare, tag, basketball, soccer, or kickball.
Skate, skateboard, or scoot around your neighborhood.
Practice skills for your favorite activity: pirouette; shoot free throws; kick goals; dive into the pool.
Try to do as many cartwheels or somersaults as you can.
Jump rope.

Some Days
Go for a swim.
Play on the jungle gym, monkey bars and swings at the playground.
Do push-ups, pull-ups, sit-ups and sit and reach.
Go fly a kite.
Dance around to your favorite music.
Volunteer with your family to help clean up a beach, park, or neighborhood.

Few Days
Play video games.
Watch more than 30 minutes of TV.
Watch a movie.