Getting Started with Physical Activity

It can be a challenge getting your children to be more active but these simple steps can help you to begin increasing your whole family’s physical activity.

1. Track your kids’ current activity

Find out how much physical activity your kids do daily in order to know if they should be doing more.

Ask them if they had gym at school, if they went outside and ran around at recess and lunchtime, if they participated in Daily Physical Activity (DPA), and what they did after school.

See the section on How Much Activity do Children Need? to find out if your children are active enough.

2. Create a Family Action Plan

Set a few family physical activity goals. The goals should be realistic and fairly short term so that kids can see their progress. Write down how the family is going to reach the goals and by when. Post the Action Plan where the entire family will see it.

Example of an Action Plan:

Goal: By the end of next month, increase physical activity by 30 minutes three days per week.
Actions: Take a family walk in the evening two days per week. Walk to school one day per week.

3. Track family progress

Try to praise even the small steps your kids take towards being more active. Ask family members how they are doing with the Action Plan.

Have a place for the family to track what activity they have done each day. Discuss any obstacles that stand in the way of reaching your goals. Come up with solutions together.

4. Reward and set new goals

Celebrate as a family once your goals have been reached.

Next, set new goals for the family to work towards and continue with changes that you have already made.