Active weekends: Encouraging fun and healthy physical activity for kids

Active weekends: Encouraging fun and healthy physical activity for kids

Dr. Stan (Stan Cohen MD)

Is a pediatric gastroenterologist at the Children’s Center for Digestive Health Care / GI Care for Kids, whose books on nutrition for parents led him to start Nutrition4Kids with his co-founders.

15 Tips and Ideas for encouraging your child to get moving and stay active

Weekends are a time for relaxation and enjoyment, but they're also a fantastic opportunity to get moving and stay active. Regular physical activity is not only crucial for a child's physical health but also essential for their mental well-being. And we have practical tips and ideas for encouraging your child to stay active on weekends.

The importance of physical activity for kids

Physical activity is more than just a way to burn off energy; it plays a vital role in a child's growth and development. Here why: 

  1. Physical health: Regular physical activity helps maintain a healthy weight, build strong muscles and bones, and improve cardiovascular health. It can also reduce the risk of chronic diseases like obesity, diabetes, and heart disease later in life.
  2. Mental health: Exercise releases endorphins, which are chemicals in the brain that improve mood and reduce stress. Physical activity can help kids manage anxiety and depression, boost self-esteem, and enhance cognitive function.
  3. Social development: Participating in sports and physical activities can teach kids important social skills like teamwork, communication, and sportsmanship. It also provides opportunities to make new friends.
  4. Academic performance: Studies have shown that regular physical activity can improve concentration and academic performance by helping kids stay focused and alert in school.
  5. Healthy habits: Encouraging physical activity from a young age can establish lifelong healthy habits. Kids who are active tend to carry those habits into adulthood.
  6. Quality sleep: Regular physical activity can improve the quality of sleep, helping kids feel more rested and alert during the day.
  7. Developmental milestones: Physical activity helps children reach important developmental milestones as it improves motor skills, coordination, and balance.

Practical tips for encouraging physical activity on weekends

Now that we understand why physical activity is essential, here's some practical ways to encourage kids to stay active on weekends.

  1. Lead by example: Kids often follow their parents' lead. If you make physical activity a priority and engage in it yourself, your child is more likely to do the same.
  2. Set realistic goals: Establish achievable physical activity goals for you and your child. Whether it's taking a 30-minute walk or playing at the park, setting specific objectives can motivate them to get moving.
  3. Mix it up: Encourage your child to try different activities. Variety keeps things interesting and helps them discover activities they enjoy. Options include 
  • biking 
  • swimming 
  • hiking, walking  
  • dancing
  • tennis and pickle ball
  • playing or practicing basketball 
  • team sports
  1. Family fitness: Make physical activity a family affair. Plan activities that the whole family can enjoy together, like a nature hike, a game of tag, or a bike ride.
  2. Limit screen time: Set limits on screen time, including TV, video games, and computers. Use screen time as a reward for completing physical activities. The American Academy of Pediatrics  suggests limiting screen use to one hour per day of high-quality programs for 2-5 year olds and careful monitoring of the quality and use of social media for older children. .
  3. Create a fun environment: Make physical activity enjoyable by turning it into a game or challenge. For example, create obstacle courses, have races, or play fun sports games.
  4. Encourage active play: Provide toys and equipment that encourage active play, such as jump ropes, balls, frisbees, and hula hoops. These items can make physical activity more appealing.
  5. Join a sports team: Enroll your child in a sports team or activity they are interested in. It's a great way for them to stay active while making friends and learning new skills.
  6. Visit local parks and playgrounds: Explore your local parks and playgrounds. These spaces offer plenty of opportunities for outdoor play and exploration.
  7. Plan active outings: Instead of a movie or indoor activity, plan outings that involve physical activity. Visit a zoo, go mini-golfing, or explore a botanical garden.
  8. Dance party: Crank up the music and have a dance or Zumba party in your living room. Dancing is a fun and energetic way to get moving.
  9. Gardening: Gardening is a physical activity that kids can enjoy. Digging, planting, and watering can be both fun and educational.
  10. Family challenges: Create family challenges or competitions that involve physical activity. For example, see who can do the most jumping jacks or who can run the fastest.
  11. Active playdates: Arrange playdates with friends who also enjoy physical activities. They can engage in active play together, like riding bikes or playing sports.
  12. Celebrate Achievements: Celebrate your child's physical activity achievements, no matter how small. Praise their efforts and offer rewards to motivate them further.

Benefits of different types of physical activities

Encouraging physical activity doesn't have to mean organized sports. There are many types of physical activities, each with its own set of benefits. Here's a look at some popular options:

  1. Team sports (for example, soccer, basketball, baseball): Team sports promote teamwork, cooperation, and social interaction. They also help with cardiovascular fitness and coordination.
  2. Individual sports (like tennis, swimming, martial arts): Individual sports build self-discipline, independence, and self-confidence. They can also improve flexibility and agility.
  3. Dance: Dancing is a creative and fun way to stay active. It enhances flexibility, balance, and coordination, while also providing an emotional outlet.
  4. Hiking and nature walks: Exploring nature while hiking or taking nature walks promotes a sense of wonder and curiosity. It also provides cardiovascular benefits and encourages an appreciation for the outdoors.
  5. Cycling: Riding a bike is an excellent way to improve cardiovascular health and leg strength. It's also an eco-friendly mode of transportation.
  6. Swimming: Swimming is a full-body workout that enhances cardiovascular fitness and builds strength. It's also a valuable life skill.
  7. Yoga: Yoga improves flexibility, balance, and relaxation. It can be a great way to reduce stress and promote mental well-being.
  8. Gymnastics: Gymnastics promotes strength, flexibility, and body awareness. It also builds confidence and self-esteem.
  9. Skating (e.g., roller skating, skateboarding): Skating activities help develop balance and coordination while providing an enjoyable way to stay active.
  10. Martial arts: Martial arts teach discipline, self-control, and self-defense skills. They also enhance physical fitness and self-confidence.

Creating a safe and supportive environment

When encouraging physical activity, it's important to create a safe and supportive environment for your child. Here are some tips for doing so:

  1. Safety first: Ensure that your child wears appropriate safety gear, such as helmets, knee pads, and gloves when necessary. Also, teach them about basic safety rules, like looking both ways before crossing the street and making sure the play or swimming area is safe. 
  2. Supervision: Depending on your child's age and activity, appropriate supervision may be necessary. Always keep an eye on them to ensure their safety.
  3. Encourage exploration: Allow your child to explore their physical abilities and interests. They may discover a passion for a particular activity.
  4. Positive reinforcement: Praise your child's efforts and achievements, no matter how small. Positive reinforcement can boost their confidence and motivation.
  5. Set realistic expectations: Understand that every child is different. Set realistic expectations and don't push your child too hard. Encourage them to enjoy the activity rather than focusing solely on performance.
  6. Stay involved: Show interest in your child's activities. Attend their games, performances, or practices to demonstrate your support.


Encouraging your child to stay active on weekends is a worthwhile investment in their physical and mental well-being. Physical activity offers a wide range of benefits, from improved physical health and academic performance to enhanced self-esteem and social skills. By creating a fun, safe and supportive environment, setting realistic goals, and exploring various types of physical activities, you can help your child develop a love for staying active that will serve them well throughout their lives. So, lace up those sneakers, grab a water bottle, and get ready to enjoy active weekends that lead to a healthier and happier future!


US Department of Health and Human Services

World Health Organization

American Academy of Pediatrics

Harvard Health


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