You may not think of "fitness" in terms of young kids and toddlers, but in the first few years of life, you can start laying the groundwork for your child to lead an active lifestyle down the road.

Two and three year olds are learning to master basic movements like walking, running, kicking, and throwing. Kids this age are naturally active, so give your child lots of opportunities to practice and build on these skills. By encouraging your child to engage in active play, you are helping your child to be physically fit now and in the future.

How much is enough? Even at this young age there are activity guidelines. According to the National Association of Sports and Physical Education, everyday toddlers should:

• get at least 30 minutes of structured physical activity (adult-led)
• get at least 60 minutes unstructured physical activity (free play)
• not be inactive for more than one hour at a time (except for sleeping)

What Is My Child Doing?

When you're thinking of getting your toddler active, it's important to understand what your child can do and what skills are appropriate for this age. By age 2, toddlers should be able to walk, run, and jump in place with both feet. By age 3, most kids can run and jump well. In addition, your child will learn to balance briefly on one foot, climb well, kick the ball forward, throw the ball overhand, and pedal a tricycle.

Keep these skills in mind when trying to encourage your child to be active. Play games together and provide age-appropriate active toys, such as balls, push and pull toys and riding vehicles.

There are a number of mommy-and-me programs to introduce toddlers to tumbling, dance, and general movement. But you don't have to enroll a child in a formal program to foster the development of these skills. The most important thing is that you encourage your child to be active by providing as many opportunities as possible for your child to be active in a safe environment.

Family Fitness Tips

Walking, playing, exploring your backyard or using playground equipment at a local park can be fun for the entire family.

There are also many games that you can play with your child that will provide opportunities for fun and fitness for you and your young child:

• Walk like a penguin, hop like a frog, or imitate other animals' movements.
• Sit facing each other and hold hands. Rock back and forth and sing the song "Row, row, row your boat."
• Bend at the waist and touch the ground. Walk your hands forward and inch along like a caterpillar.
• Sit on the ground and let your child step over your legs, or make a bridge with your body and let your child crawl under.
• Play follow the leader, "Ring around the rosy" and other similar games.
• Listen to music and dance together.

The possibilities are endless - try to come up with your own active ideas, or follow your child's lead. Also, limit the amount of time your child spends watching TV (including DVDs and videos) and using the computer.

I'm Concerned About My Child's Fitness

If your toddler refuses to play or interact with peers, or if your child complains of pain during play, it's a good idea to talk with your child's doctor.

Kids who are active at young age tend to stay active throughout their lives. And staying fit can improve self-esteem, help maintain a healthy 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