Go Outside
Let your children play outside at least four days a week. Children typically don't need exercise plans or workout programs, because the physical activity they engage in outside provides a necessary exertion of energy.
Boundaries
Restrict the frequency and duration that your children are allowed to play video games, use the computer and watch television. The American Heart Association recommends limiting "screen time"--the time a child is allowed to stare at a screen, whether it is a computer, television or video game system--to two hours each day while supplementing the remainder of the child's free time with physical activity.
Family Activities
Plan routine activities that get the family outside and active together. A key to physical fitness among children is establishing a healthy and active lifestyle, and this can be reinforced through family activities. Nature walks and hikes, trips to the beach, visits to the local swimming pool or park to play or even going out into the backyard or driveway to play active games together can help achieve this goal. One family activity a week can help establish this form of exercise as routine.
Team Sports
Organized sports help children develop a number of social and interpersonal skills, but they're also a great outlet to get exercise and relieve stress. Take note of the sports your children are interested in and offer to enroll them in a league so they can compete with other children.
Chores
Giving your children such chores as mowing the lawn or raking leaves will get them moving and exerting energy. Active chores help teach responsibility to your children as well as good exercise habits, according to the American Heart Association. It is important to keep in mind the physical limitations of your children when assigning chore duties.
