Movement is medicine. A family pickleball match at sunset, a barefoot walk on the grass, a hike that leaves everyone breathless and muddy.
It’s more than fun. It’s fuel.
Unfortunately, many kids aren’t getting nearly enough of it. Only about 1 in 4 kids ages 6–17 hits the recommended 60 minutes of daily activity. That lands us a national “D” grade for physical activity. No wonder kids’ focus, moods, and energy are sliding.
But we don’t have to overhaul our lives to change the story. Science shows that even a 15-minute brisk walk is linked to a 20% reduction in premature death. And when that walk happens outside? The benefits multiply. Just 10–30 minutes of sunshine a day helps kids (and us) produce vitamin D for stronger bones, sharper immunity, and brighter moods. Morning or afternoon sun even resets the body’s clock, making sleep come easier at night.
That means family movement isn’t just a nice-to-have. It’s the kind of wealth that lasts for decades.
If you need a quick spark to get moving this week, hear why nature time is brain time:
As a dad who sneaks in steps on phone calls and gets a little too competitive with my kids in pickleball, I’ve learned this: movement is the best kind of medicine. And the best kind of memory.
This week, I’m sharing my 5 biggest tips for raising healthier, more active kids—each backed by surprising facts you can actually use. Let’s get into them.
1. Make it a 'Walk & Talk'.
Kids who walk or bike to school have higher attention levels and better memory during class than kids who get driven. (Harvard Health). Even if school’s too far, try a “walk & talk” after dinner. It’s amazing what kids will open up about when they’re moving beside you instead of sitting face-to-face.
2. Turn Sunshine Into Sleep.
Just 10–30 minutes of natural sunlight a day boosts vitamin D and helps regulate circadian rhythms, making it easier for kids to fall asleep and wake up refreshed. (Cleveland Clinic) Try a morning “sun check” in the backyard, or let homework breaks happen outside.
3. Gamify Family Movement.
Active kids are 40% less likely to struggle with anxiety or depression than sedentary kids. (CDC) Make movement playful: step-count challenges, family pickleball tournaments, or “first to the park bench” races. It’s the fun, not the fitness, that keeps them going.
4. Swap Screens for Scenes.
On average, kids spend 7+ hours a day on screens—but only 4–7 minutes outdoors in unstructured play. (National Recreation & Park Association) Trade one show or scroll for a quick outdoor scene—backyard basketball, watering plants, or cloud watching. Small swaps add up.
5. Model What You Want to Multiply.
When parents are active, kids are up to 5x more likely to be active too. (NIH study) Let your kids see you sweat: take the stairs, stretch during TV time, or invite them to join a weekend hike. They’ll learn health isn’t something you lecture about—it’s something you live.
Take Action: Try one tip this week and share your naturenurture moment in our REK Facebook Group!
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