View trusted insights from KidsHealth.org, the No. 1 most-viewed health site for children, created by the experts at Nemours. We've also provided information from the most-respected nonprofit organizations.
From Nemours' KidsHealth
- Fitness and Your 13- to 18-Year-Old
- Fitness and Your 4- to 5-Year-Old
- Fitness and Your 2- to 3-Year-Old
- Fitness and Your 6- to 12-Year-Old
- Kids and Food: 10 Tips for Parents
- School Lunches
- Your Child's Weight
- Healthy Eating
- Fitness for Kids Who Don't Like Sports
- Obesity Special Needs Factsheet
- Weight Loss Surgery (Bariatric Surgery)
- Motivating Kids to Be Active
- Kids and On-the-Go Nutrition
- Figuring Out Food Labels
- Overweight and Obesity
- Kids and Exercise
- Body Mass Index (BMI) Charts
- Keeping Portions Under Control
Trusted External Resources
- American Academy of Pediatrics
- National Initiative for Children’s Healthcare Quality
- National Institutes of Health
- National Guidelines Clearinghouse
- North American Society for Pediatric Gastroenterology, Hepatology
- U.S. Food & Drug Administration: Food Facts for Consumers
- National Dairy Council
- U.S. Department of Agriculture
- Centers for Disease Control and Prevention BAM! Body and Mind
- National Heart, Lung & Blood Institute
- The Mighty Timoneers
Fitness and Your 4- to 5-Year-Old
By the time kids are 4 to 5 years old, their physical skills like running, jumping, kicking, and throwing, have come a long way. Now they'll continue to refine these skills and build on them to learn more complex ones.
Take advantage of your child's natural tendency to be active. Feeling confident about his or her abilities builds self-esteem, and staying fit decreases the risk of serious illnesses later in life.
Fitness for Preschoolers
Physical activity guidelines for preschoolers recommend that each day:
- they get at least 60 minutes of structured (adult-led) physical activity
- they get at least 60 minutes of unstructured (free play) physical activity
- they not be inactive for more than 1 hour at a time unless sleeping
It's important to understand what preschoolers can handle. They should participate in fun and challenging activities that help build skills and coordination but aren't beyond their abilities.
Kids this age are learning to hop, skip, and jump forward, and are eager to show off how they can balance on one foot (for 5 seconds or longer), catch a ball, or do a somersault. Preschoolers also might enjoy swimming, hiking, dancing, and riding a tricycle or bicycle with training wheels.
Many parents look to organized sports to get preschoolers active. But the average 4- or 5-year-old has not mastered even the basics, such as throwing, catching, and taking turns. Even simple rules may be hard for them to understand, as any parent who has watched their child run the wrong way during a game knows.
And starting too young can be frustrating for kids and may discourage future participation in sports. So if you decide to sign your preschooler up for soccer or another team sport, be sure to choose a peewee league that focuses on the fundamentals.
No matter what the sport or activity, remember that fitness should be fun. If your child isn't having fun, ask why and try to address the issue or find another activity.
Family Fitness Tips
Walking, playing, running in the backyard, or using playground equipment at a local park can be fun for the entire family.
Other activities to try together, or for a group of preschoolers to enjoy, include:
- playing games such as "Duck, Duck, Goose" or "Follow the Leader," then mixing it up with jumping, hopping, and walking backward
- kicking a ball back and forth
- hitting a ball off a T-ball stand
- playing freeze dance or freeze tag
- pretending to be statues to practice balancing
Kids can be active even when they're stuck indoors. Designate a safe play area and try some active inside games:
- Treasure hunt: Hide "treasures" throughout the house and provide clues to their locations.
- Obstacle course: Set up an obstacle course with chairs, boxes, and toys for the kids to go over, under, through, and around.
- Soft-ball games: Use soft foam balls to play indoor basketball, bowling, soccer, or catch. You can even use balloons to play volleyball or catch.
When to Call the Doctor
If your child refuses to play or join other kids in sports or complains of pain after being active, talk with your doctor.
Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can improve self-esteem, prevent obesity, and decrease the risk of serious illnesses such as high blood pressure, diabetes, and heart disease later in life.
Reviewed by: Mary L. Gavin, MD
Date reviewed: September 26, 2016