Kids, grandkids and activity

How do you make exercise fun for children?

Treat activity as play, time together or learning a skill rather than as “exercise” or weight loss, and let children have a say in what they do. Framing it this way appeared to help families engage, though it looks like a promising approach rather than a proven one⁵. Fun matters: children mainly start sport and activity for enjoyment, and a lack of fun is commonly the main reason they drop out¹.

Keep it easy. Family programmes have only had a small effect on children's activity, so there is no need to overcomplicate things⁵.

• Turn everyday tasks into games. Race to tidy up, or dance together in the kitchen while dinner cooks².
• Let children choose. Ask which game or activity they'd like to do, and rotate through a few. Grandparents see involving grandchildren in choices as giving them some autonomy, which helps children be active⁴.
• Offer variety. Trying a range of sports and activities is linked with a greater chance of staying active over time¹.
• Skip the label. Movement doesn't need to look like exercise; it just needs to be fun².

How do you teach children lifelong healthy habits?

Make activity a regular part of family life, and keep it enjoyable. Habits learned in childhood are much more likely to stay into adulthood, and activity falls markedly as children get older and move through school, so early routines matter⁶.

Children aged 6 and older need at least 60 minutes of activity a day, plus bone- and muscle-strengthening exercise on at least a few days a week⁶. For ages 6 to 17, most of that can be moderate-intensity activity, which is anything that gets the heart beating faster. On at least 3 days a week it can include vigorous activity that makes children breathe fast⁷.

How you encourage matters:

• Encourage rather than nag or shame. Parental encouragement is linked with more active children³. Joining in, praise, watching, driving them to activities and supplying equipment are linked too, though less strongly³. In adults, feeling pressured tends to lead to defiance and dropout⁸, so keep it light.
• Praise effort and let children choose some activities. Having a say may build a sense of autonomy, which is linked with motivation for physical activity⁴.
• Fit movement into routines you already have, and move alongside them where you can.

How can parents and grandparents set an active example?

Do something active where children can see it or join in. Children's activity is linked with the activity of the adults around them, including grandparents^3,4. This is an association, not proof that your example changes a child's behaviour.

You can start small. Some activity is better than none, so begin with small amounts and gradually increase how often, how hard and how long you are active⁹. Replacing sitting time with activity of any intensity, including light activity, has health benefits⁹.

• You don't need to be skilled. Let children see you try something new, wobble and keep smiling².
• Pick one thing you already enjoy, such as a walk, a kick-about or gardening, and do it where children can see or join in.
• You benefit too. When you move with your kids, you get the health benefits as well⁷.

Grandparents tend to be more active and to sit less on days they look after grandchildren, especially during the caring itself¹⁰.

How can grandparents help a family stay active?

Build shared activity into the care you already give. Fitting it into routines such as walking the dog or walking the grandchildren to school cuts the effort of organising it⁴.

• Let grandchildren choose which activities they want to do⁴.
• Encourage play with other children, and keep some play equipment at home⁴.
• Choose things you can both do. A large garden or a playground nearby can motivate you to be more active with your grandchildren¹¹.
• Keep it cheap and low-effort, and suited to your age, health and local area⁴.
• If your body limits you, be active as your abilities and condition allow, and choose activities that suit what your body can do. Any movement counts. You can still find a good outdoor spot for them to play, and cheer them on⁴.
• Check in with the children's parents so you're on the same page.

Start small and build up gradually⁹. As a longer-term direction, the WHO recommends that older adults do varied multicomponent activity at moderate or greater intensity on 3 or more days a week, to improve functional capacity and prevent falls⁹.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. If a child has a health condition, check with their doctor about the right kind and amount of activity. If anyone develops new symptoms while building up their activity, see a doctor or other health professional⁹.

For a sore muscle or joint, ease off, and see a doctor or other health professional if it persists or gets worse. Unusual tiredness isn't something to push through, so get it checked by a doctor.

If a child is in structured sport training, it is sensible for qualified professionals to oversee it, to avoid excessive training¹.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.