Sports for children, just like for adults, are essential to living well. For little ones, it’s not only about a healthy diet and good rest—the third pillar is movement. Exercise not only helps prevent obesity and reduces sedentary habits, but it is also a key part of motor development in babies and young children. In the following article, we’ll explore the benefits of sports for children and how you can encourage them at home. We’ll also share some ideas for sports activities adapted to the youngest children, according to their age.

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Benefits of sports for children

According to the study Physical exercise as "medicine" in chronic diseases during childhood and adolescence , published in 2020 in the journal Anales de Pediatría, physical activity from childhood could significantly reduce numerous preventable chronic diseases. In fact, sports play a very important preventive role in childhood obesity, as well as in conditions such as hypertension, type II diabetes, and dyslipidemias.

From birth until around five years old, physical activity offers many benefits. During this first stage, regular exercise helps your little adventurer develop coordination and strengthen the senses, balance, and motor skills. Another notable benefit of these early years is that sports help children become aware of space and their own bodies. Later, between the ages of five and 17, there are also emotional benefits. Sports help children concentrate, connect with others, and build self-esteem and confidence.

There’s more: introducing physical activity when they are babies, and maintaining it through childhood and adolescence, is not only beneficial for their physical and emotional development—it’s also a gift for their future. The sooner they enjoy movement and build it into their daily lives, the easier it is for that habit to carry into adulthood.

How to promote physical activity in children

Babies and children learn through imitation. As an adult, you are their mirror, so a helpful place to start is by asking yourself: What physical exercise do you do? What is your relationship with sports? From there, consider—if you haven’t already—what activity you’d like to try and what would make you feel good. And who knows? You might even end up sharing it with your little adventurer.

Physical activity and sports are a necessity for children. Your little one has likely been moving their arms and legs almost since birth. Then, little by little, they showed interest in the objects around them and began adding new movements: turning their head toward sounds, crawling, grabbing onto anything to stand up, and finally walking. Once they start walking, the Spanish Pediatric Association (AEP) recommends that children be active for at least three hours a day. Then, from the age of five, they recommend at least one hour of activity per day, but at a higher intensity. To maintain a healthy level of activity in children, two things are especially important: first, limit screen time as much as possible (none from 0 to 3 years old, and never more than two hours a day after that); second, try to ensure that physical activity and sports happen outdoors whenever possible.

You can support your little adventurer’s need to move and encourage their development by playing with them. Ball games, hide-and-seek, and races are always a hit. It can also be a great idea to enroll them in a fun sports activity. Sports centers and cultural centers often offer a wide range of children’s activities, usually in groups organized by age. We encourage you to explore what’s available in your area—you’ll probably find it hard to choose just one! Keep their tastes and needs in mind, as these will influence both their enjoyment and their level of engagement.

Physical activity ideas for children

Below, we’ve summarized a few ideas you can weave into your daily routine, making physical activity and sports a natural part of family life.

1. Baby gyms

Plush rugs and small homemade baby gyms can be a wonderful resource for the first months—and even years. Little by little, your tiny adventurer will show interest in crawling, balancing, jumping, rolling, hanging, or even throwing, and this can provide a safe and inviting space to explore. Depending on your little athlete’s age, you can offer simple activities or create an age-appropriate motor skills circuit. For example, you can let them touch their toes while standing, encourage them to jump like a frog, throw a cushion, or explore different objects and textures. Let your imagination lead the way, and enjoy your baby’s small but meaningful progress.

2. Outdoor routes

The park offers so many possibilities: sand, swings, and other children to play with. Little by little, your young adventurer will develop new skills in dexterity and balance. You can head outside with a bicycle, roller skates, or a scooter, and that alone is a great activity. But there’s life beyond these spaces and games. You might also incorporate weekly outings to a green area near your home. There are countless hiking trails—more or less easy—suitable for families that you can try. At first, your little hiker might get tired, and you may need an ergonomic carrier backpack to alternate walking with rest, but gradually you’ll see that they have more endurance and enthusiasm. Outdoor outings also give children the chance to climb rocks, jump over streams, climb trees, and discover animals and plants. Wonderful! Introducing your child to nature brings benefits on every level.

3. Dance

A very fun sports idea for children is dancing because, in addition to having fun, they gain many physical benefits: coordination, flexibility, rhythm, balance, and body awareness. Anyone who has watched their child dance knows it—little kids have rhythm in their blood! You can dance with your little adventurer right in your living room; just clear some space. Put on your child’s favorite songs, and you’re all set. If you want to take it a step further and there are several people at home, you can try musical chairs. Arrange chairs in a circle—one fewer than the number of participants—and have one person in charge of starting and stopping the music. Everyone walks around the chairs while the music plays, and when it stops, anyone who hasn’t sat down is out.

4. Swimming

5. Ball games

We hope you like these ideas and that they inspire you to include sports in your daily life. Remember: whatever activity you and your little one choose, the most important thing is that it’s always fun!