Don’t put a freeze on family fun this winter. Your kids need physical activity to stay healthy. The U.S. Department of Health and Human Services  says young people ages six to 17 need 60 minutes of activity daily.

For today’s busy kids, one hour may seem like a lot of time. Dark evenings and cold winter temps can also discourage kids from being active. Still, the benefits make overcoming these challenges well worth it.

Physical activity helps kids develop healthy muscles and bones. It also reduces their risk for developing serious diseases like diabetes and heart disease. Active kids have lower blood pressure and healthier cholesterol levels, too.

Research shows some other interesting side effects. Kids who are active and fit tend to have higher grade point averages, better classroom behavior and sharper thinking skills.

Parents play a key role in helping kids stay active. When they have the support of their families, kids are more likely to be active. Want to know how you can inspire them? Try these strategies to keep your kids moving this winter.

Be Active as a Family

Make moving more a goal for your entire family. Here are some fun ideas you can all do together.

• Schedule an active for a family fun day over the weekend.
• Play a game of pickup football in the back yard. 
• Gather the family for an after-dinner walk around the neighborhood to check out holiday decorations.
• Start a family competition. See who can be the first person in your family to reach a physical activity goal, such as exercising five days a week.
• Sign up as a family for a charity walk or run. Train together for the event. 
• Go ice skating or roller skating together at an indoor rink.

Make Activity Fun

Your kids are more likely to be physically active if it involves doing something they enjoy. Talk with them to see if they are interested in any of these options. 

• Join a sports team. If your child doesn’t like team sports, suggest individual sports that your child can do indoors, like swimming at an indoor pool.
• Enroll in classes to learn a new skill. Gymnastics, swimming, figure skating or martial arts lessons are some indoor options. Older kids may want to take skiing or snowboarding lessons.

Build Activity into the Day

If your children don’t have a 60-minute block of time for exercise each day, don’t worry. They don’t have to do it all at once. Try these ideas to sneak smaller bits of physical activity into your kids’ days.

• If you live close enough, walk your kids to school two to three times each week instead of driving. Consider allowing older children to walk to school with friends.
• Assign your children active chores, such as sweeping or raking leaves.
• When running errands with your kids, take the stairs instead of the elevator. Encourage them to do the same thing when they’re on their own.

You don’t need to let busy school days and cold weather keep your family from being active. With a little creativity, you’ll find plenty of ways to stay fit this season.

Sources: CDC Healthy Schools: Physical Activity Facts,  Centers for Disease Control and Prevention, 2022; High Cholesterol in Teens,  MedlinePlus, National Institutes of Health, 2019; High Blood Pressure in Children,  Mayo Clinic, 2021; How Physical Activity Affects School Performance,  Literacy Planet, 2021

Originally published 1/25/2016; Revised 2021, 2023