Key Takeaways
- Many kids lose interest in organized sports by age 13.
- Continuing to exercise is important to develop heathy habits.
- There are many resources available to help kids stay motivated.
Sports aren’t for everyone, but everyone needs exercise!
A DECLINE IN SPORTS INTEREST
Approximately 70% of young athletes drop out of competitive sports by age 13. Whether it’s injuries, pressure, burnout, access or time commitment, sports participation peaks in childhood and declines with age. Some kids don’t have an interest in sports at all – they may be introverted, prefer small groups, or don’t like the pressure.
WHY IT’S IMPORTANT FOR KIDS TO EXERCISE ANYWAY
Even if kids don’t enjoy sports, it is important to find an alternative exercise because starting and continuing healthy habits in childhood helps prevent chronic diseases later in life. The CDC states that children and adolescents should accumulate a minimum of 60 minutes of moderate to vigorous exercise each day. But they don’t have to do it all at once!
HOW TO FIND NON-SPORTS ACTIVITIES KIDS LIKE
To help kids find physical activities they enjoy, I like to ask them questions about their interests and provide options for them to explore. Here are some sample questions to start:
- What is your favorite thing to do outside?
- When was the last time you got sweaty and what were you doing?
- What is your favorite activity during gym class?
- Is there an indoor activity that gets your heart rate up?
- What is the most fun activity you can think of?
PHYSICAL ACTIVITES THAT AREN’T SPORTS
This is not a comprehensive list, but rather examples that might help generate more ideas. Some alternative activities include:
- Bike riding
- Dancing
- Disc golf
- Gardening
- Group fitness classes
- Hiking
- Karate/martial arts
- Marching band
- Strength training
- Swimming
- VR gaming
- Yoga
ONLINE RESOURCES
When they can’t go outside or to an activity outside the home, websites and apps can come in handy. Here are some resources we recommend to our patients:
Websites for Kids
- YouTube: HealthWorks! Youth Fitness
- www.GoNoodle.com
- YouTube Channel: Alo Yoga kids
- YouTube Channel: Little Sports
- YouTube Channel: The Body Coach TV
Fitness Apps for Kids Ages 5-10
- Exercise: At Home Workout App
- Kids Exercise: Kids Workout App
- Fitness for Kids: Kids Workout
Websites for Teens
- www.fitnessblender.com
- www.Darebee.com
- YouTube: POPSUGAR Fitness
- YouTube: The Studio by Jamie Kinkeade
Fitness Apps for Kids Older than 12
- Daily workouts
- 7-minute workout
- Couch to 5K
OTHER WAYS PARENTS CAN HELP
- Lead by example. Parents who exercise have kids who are more likely to exercise.
- Limit recreational screen time. The CDC recommends no more than two hours of screen time per day for ages 5-17, apart from homework. Bonus: this frees up their time for more physical activity!
- Keep them motivated. If the activities are fun and social, they’ll be more likely to stick with it! Sometimes technology, like tracking devices and apps, can make it more engaging and motivating. You could even get a family competition going!
About the author: Christopher Kist, MS, CEP
Christopher Kist, MS, CEP, has a master’s degree in Fitness and Wellness and is an ACSM certified Exercise Physiologist. He is the exercise program supervisor for the Center for Better Health and Nutrition, which is a medically-based pediatric weight management program for children and adolescents.