By the time kids are 4 and 5 years old, they have mastered many of their basic movement skills, such as running and jumping, and have plenty of energy to put those skills to good use. During these years they will continue to refine their movement skills and build on the basics to learn more complex tasks.

Take advantage of your child's natural tendency to be active. By encouraging your child to participate in physical activities in these early years, you are setting the stage so that your child leads a fit and healthy lifestyle now and down the road.

Fitness and My Child

The National Association of Sports and Physical Education recommends that every day preschoolers should:

• get at least 60 minutes of structured physical activity (adult-led activity)
• get at least 60 minutes of unstructured physical activity (free play)
• not be inactive for more than 1 hour at a time (unless sleeping)

It's important to understand what your child can do and what skills are appropriate for this age. Engage your child in activities that fun and challenging, but not beyond your child's abilities. Preschool children are learning to hop, skip, and jump forward. They are eager to show off how they can balance on one foot (for 5 seconds or longer), catch a ball, or do a somersault.

Your child may also enjoy swimming, hiking, dancing, and riding a tricycle or bicycle with training wheels. All of these activities help develop skills and coordination. It is important that your child engage in a variety of activities to encourage a wide range of movement and skills.

Many parents look to organized sports as a way 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 a 4- or 5-year-old to understand, as any parent who has watched their child run the wrong way during a game can attest to. Starting too young can be frustrating for a child and may discourage future participation in sports. But if you decide to sign your 5-year-old up for soccer or other team sport, be sure to choose a peewee league that emphasizes 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 your child does enjoy.

Family Fitness Tips

Walking, playing, and running in the backyard or using playground equipment at a local park can be fun for the entire family. There are also other activities that you can play with your preschool child or encourage your child to play with friends who are his or her age.

• Play games such as duck, duck, goose or follow the leader. Mix it up with jumping, hopping, and walking backward.
• Kick a ball back and forth or set up a goal for your child.
• Practice hitting a ball off a T-ball stand.
• Play freeze dance or freeze tag.
• Practice balance by pretending to be statues.

Your kids can be active, even when they have to be indoors. Designate a safe play area and try some active inside games:

• treasure hunt: You can hide "treasures" throughout the house and provide clues of where they might be
• obstacle course: You can set up an obstacle course with chairs, boxes, and tours 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.

Talking to Your Child's Doctor About Fitness

If your child refuses to play or join other children in sports or complains of pain after being active, it's a good idea to talk with your child's doctor.

Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can improve self-esteem, help a person maintain a health weight, and decrease the risk of serious illnesses such as high blood pressure, diabetes, and heart disease.

Updated and reviewed by: Mary L. Gavin, MD
Date reviewed: June 2005
Originally reviewed by: Steven Dowshen, MD