Being physically active doesn’t have to involve going to a gym or playing sports.

Quick and easy exercises for your child

Here are some quick and easy exercises that you can incorporate into your child's daily life:

Take the stairs instead of the lift or escalator.

Take a walk around the neighbourhood together after dinner.

Do light exercises like sit-ups and walking on-the-spot while watching TV.

Involve your child in household chores like mopping, sweeping, or washing the car.

Encourage your child to walk to school, or get off one bus-stop earlier and walk the rest of the way.

Introducing your child to sport

Try not to make fitness feel like a chore. Here are some tips to make physical activity fun:

Let your children choose activities they like

Finding out what interests them always works better than forcing them to do a sport. Encourage your child to take part in out-of-school physical activity lessons (e.g. martial arts or dance).

Be a role model

Take part in physical activity enthusiastically, and your child will probably follow.

Encourage participation in team sports

These help your child develop both physical and technical prowess as well as social and communicative skills.

Include sports in your family’s weekend activities

The perfect family weekend balances physical and leisure activities. Find something kids of all ages can enjoy together, like ball games, frisbee or cycling.

Select ‘toys’ or gifts that promote physical activity

Things like a ball, jump rope or pair of in-line skates can get your child moving while bringing many hours of fun.

Exercise safely

Sometimes, in the excitement of being active, children may forget about their safely. Teach them to observe some safety issues and ensure adult supervision when necessary.

To avoid injuries while exercising, here are some simple tips to follow:

Put on suitable clothes and shoes when exercising.

Exercise before meals or at least 2 hours after meals.

Warm up and cool down before and after exercise.

Avoid exercising when unwell or soon after recovery from an illness.

Stop immediately if you feel any pain, breathlessness or giddiness.

Avoid exercising outdoors during the hottest time of the day.

Wear protective gear such as helmet, knee and elbow guards for activities like roller-blading.

Drink plenty of water before, during and after exercise.

For more information, refer to National Physical activity Guidelines for Children and Youth aged up to 18 years: Professional guide