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Nutrition and Fitness

You know the importance of good nutrition and exercise, but how do you feed a picky eater or encourage a child who hates sports to play outside? Learn how to keep your child healthy with the right foods and exercise.

Raising a Fit Preschooler


Preschoolers have a lot of energy, and they're able to use it in a more organized way than when they were toddlers. Instead of just running around in the backyard, a preschooler has the physical skills and coordination to ride a tricycle or chase a butterfly.

Preschoolers are also discovering what it means to play with a friend instead of just alongside another child, as toddlers do. By having an opportunity to be around other children, your preschooler will be able to gain important social skills, such as sharing and taking turns. No doubt there will be disputes, but by the time your child is preschool-age, he or she can learn to cooperate and interact during play.

Helping Your Child Learn New Skills

Preschool-age children are developing important motor skills as they grow. Some of the new skills your preschooler may be showing off include hopping, jumping forward, catching a ball, doing a somersault, skipping, and balancing on one foot for 5 seconds or longer. You can help your child practice these skills by playing and exercising together.

When you go out for a family walk, your preschooler may complain, "I'm tired!" Most likely, your child isn't tired - just bored. A brisk walk may be dull to a young child, but there are ways to liven up your family stroll and help encourage your child to master old skills and develop new ones. Here are some things you may want to try:

  • Make your walk a scavenger hunt by giving your child something to find, like a red door, a cat, a flag, and something square.
  • Sing songs or recite nursery rhymes while you walk.
  • Mix walking with jumping, racing, hopping, and walking backwards.
  • Make your walk together a mathematical experience as you emphasize numbers and counting: How many windows are on the garage door? Do you see any number threes?

These kinds of activities are fun but also help to prepare children for school.

How Much Activity Is Enough?

Every day, preschoolers should have at least 60 minutes of physical activity that's structured, meaning it's organized by you or another adult. In addition, preschoolers should get at least 1 hour - and up to several hours - of free play.

Preschoolers should not be inactive for more that 1 hour at a time, unless they are sleeping. It's important to

  • play bounce catch
  • use paper airplanes to practice throwing
  • balance a beanbag while walking - make this more challenging by setting up a simple slalom course
  • play freeze dance
  • play wheelbarrow with your child by holding his or her legs while your child walks forward on his or her hands

    • Many parents are eager to enroll their preschool child in organized sports. Although some leagues may be open to children as young as 4 years old, organized and team sports are not recommended until a child is a little older. Preschoolers can't understand complex rules and often lack the attention span, skills, and coordination needed to play sports.

    If you decide to enroll your preschooler in an organized team sport, such as T-ball or soccer, make sure the emphasis is on helping your child gain basic physical skills, like running, and fundamental social skills, like following rules and taking turns.

    If you find your child is not ready for the team or not interested in sports, you may want to focus instead on helping your preschooler continue to work on fundamental skills - hopping on one foot, catching a ball, doing a somersault, and maybe riding a bicycle.

    If you want to teach your child to play baseball, start by teaching him or her basic skills, such as throwing, catching, and hitting off a T-ball stand. Then, if you play a game of whiffleball, don't worry if your child doesn't tag first base - it's enough that he or she is running in the right direction.

    Unstructured Play

    Unstructured or free play is when the child is left more to his or her own devices - within a safe environment. During these times, a child should be able to choose from a variety of activities, such as exploring, playing with toys, painting and drawing, doing a puzzle, or playing dress-up.

    During pretend play, preschoolers often like to take on a gender-specific role because they are beginning to identify with members of the same gender. A girl might pretend to be her mother by "working" in the garden, while a boy might mimic his dad by pretending to cut the lawn. It's clear your preschooler is keeping an eye on how you spend your time, so set a good example by exercising regularly. Your child will pick up on this as something parents do, so naturally he or she will want to do it as well.

    Safety Concerns

    No matter what type of physical activity your child gets, it's important to keep safety concerns in mind. Remember that preschoolers are still developing coordination, balance, and judgment. So as your preschooler plays, your challenge will be to find a balance between letting your child try new things and doing what is necessary to keep him or her safe and to prevent injuries.

    It's a tricky age because kids want more independence, and should have some, but they cannot be left unsupervised. Preschoolers still need their parents to set limits. By making sure your child has good mix of opportunities to play in both organized and unstructured ways, you will be laying the groundwork for a fit lifestyle that will benefit your child for life.

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    Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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