Fitness Goals for Kids

Physical activity benefits people of all ages, including kiddos. Despite widespread recognition of the positive impact physical activity has on children, many kids are not getting enough exercise. In an analysis of data collected as part of the 2019 Youth Risk Behavior Survey, the Centers for Disease Control and Prevention found that less than 1 in 4 children between the ages of 6 and 17 participate in 60 minutes of physical activity per day. 

When established in childhood and adolescence, good habits like exercising regularly can set young people up for a long, healthy life. Perhaps in recognition of that, parents often look for ways to promote physical activity to their youngsters. Setting fitness goals is one way to help young people exercise more, and the following are a handful of strategies parents can try as they seek to promote a love of physical activity in their children.



Adults recognize the importance of planning when aspiring to achieve certain goals, and a plan can be just as integral to getting kids to be more physically active. When devising a fitness plan, parents should be sure to include activities kids like to do. Just because dad liked playing baseball doesn’t mean his children will. Identify activities that kids enjoy, whether it’s hiking, cycling, or playing an organized sport, and include that in the fitness plan.



Parents often make exercising a family affair, but a study from the National Library of Medicine found that children’s physical activity was positively associated with influence from friends.. In essence, children are more inspired to exercise with friends than they are with family members. When establishing fitness goals for kids, parents can work with other parents so kids can pursue those goals together, increasing the chances that those pursuits will be successful.



Physical activity should be part of everyone’s daily routine, and kids are no exception. Such activity does not need to be a grueling workout, and indeed children’s bodies will need time to recover after strenuous exercise. Setting aside time each day to be physically active is a good way to ensure kids’ lifestyles are not predominantly sedentary.



Parents may know before kids begin exercising or notice shortly after they start being more physically active how much they can reasonably handle. The YMCA notes that’s an important factor to consider, as fitness goals should be attainable so anyone adjusting to a new regimen, even kids, stays motivated. A child’s pediatrician can advise on how much exercise youngsters should get each day, and parents can help kids gradually reach that point by setting challenging but attainable goals.

Regular physical activity can benefit kids for the rest of their lives. Parents can pitch in by embracing various strategies to help kids establish attainable goals that make fitness fun.

This article was originally published in July 2023.

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