By Christine L. Williams, MD, MPH

Every child is different and the same strategies will not work for everyone, but the goal is to increase the amount of daily physical activity. It’s important to keep a positive attitude, keep trying, and never give up (even if you think you are not succeeding). Avoid nagging or critical remarks and be a good model of the behavior yourself, as a parent.

Some children, especially younger ones, like to keep a “Star Chart” of their physical activity. You can list goals for each day (such as 10 jumping jacks, 20 sit-ups, or a 10-minute dog walk) and have the child paste a star on each of the days that the goal is met. The reward for a certain number of stars would be set beforehand, and should be something that encourages an active lifestyle, such as a new soccer ball or tennis racquet.

Here are more tips to promote physical activity for your child:

1. Emphasize the “fun” in each physical activity, not the work or skill. Children enjoy activities when they are having fun and quit when the fun is gone.
2. Help young children practice their motor skills, such as running, hopping, balancing on one foot, jumping, kicking, or catching a ball. These are skills needed for many sports and outdoor activities. The better mastery a child has of these skills, the more they will enjoy the activity.
3. Plan family activities ahead of time that involve some physical activity, such as a hiking trip, bike ride, or visit to the playground.
4. Encourage your child to take the stairs up or down when possible instead of the elevator.
5. Suggest your child walk to a friend’s house, to school, or the store if possible, instead of riding in the car. If you drive your child around, park the car a little further away from your destination or drop him or her off at the corner to encourage a little walking, if in a safe area.
6. Draw a hopscotch grid on the driveway and teach your children this old-fashioned game.
7. Teach your child how to swim, or sign him or her up for lessons.
8. Bring a flying disc to the park or beach and toss it around with the kids.
9. Ask your child to take the dog for a walk, or to play catch with the dog in the backyard.
10. Think of (physically active) jobs your children can do around the house or yard to earn a little extra spending money (rake the leaves, wash the car, sweep out the garage, weed the garden, vacuum the floors, etc.).
11. Talk to other parents about signing children up for sports or other physical activities. This will mean your child has a friend on the same team.
12. Buy sports-related gifts and toys for children on their birthdays.
13. Simple games are often the best. Go outside and kick a soccer ball around with your child for 10 minutes before dinner.
14. Plan events that include physical activity for the groups your children are involved in, such as Scouts or religious gatherings.
15. Volunteer for and support community events that encourage physical activity among youth and provide more facilities for the community as a whole to be active.
16. Be a good role model. If the parents are couch potatoes the children will be too. Parents should also aim for that hour a day of physical activity.

Christine L. Williams, MD, MPH is professor of Clinical Pediatrics, and director of the Children's Cardiovascular Health Center in the Department of Pediatrics and Institute of Human Nutrition at Columbia University, College of Physicians and Surgeons.