Keeping Preschoolers Active: Physical Activity for Ages 3-5

If you've spent any time around a preschooler, you know they seem to have two speeds: full throttle and asleep. That natural energy is a gift—your child's body is literally built for movement, and that movement is essential for healthy development.

But here's the paradox of modern childhood: despite this natural drive to move, many preschoolers aren't getting enough physical activity. Screens, structured schedules, safety concerns, and urban living have all conspired to make it harder for kids to simply play and move the way children always have.

How Much Activity Do Preschoolers Actually Need? AAP

The guidelines are clear, and they might surprise you with how much active time is recommended.

Daily recommendations:

• At least 3 hours of physical activity spread throughout the day
• Includes all types of movement (light, moderate, vigorous)
• At least 1 hour should be moderate-to-vigorous (getting breathless, sweating)
• Active play, not structured exercise programs

What counts:

• Running, jumping, climbing at the playground
• Dancing to music
• Chasing games (tag, hide and seek)
• Tricycle or balance bike riding
• Swimming and water play
• Throwing and catching balls
• Any play that gets them moving

What doesn't count:

• Sitting and playing with toys
• Screen time (even "active" video games)
• Car rides
• Stroller time
• Sitting at meals or during quiet activities

Why Physical Activity Is Critical Right Now AAP

The preschool years are uniquely important for establishing movement patterns and healthy habits.

Physical development:

• Builds strong bones and muscles
• Develops coordination and balance
• Establishes healthy weight patterns
• Improves cardiovascular fitness
• Develops fundamental movement skills

Brain development:

• Physical activity is linked to cognitive development
• Movement helps with attention and focus
• Improves memory and learning
• Supports language development
• Helps with self-regulation

Social-emotional benefits:

• Builds confidence through mastery
• Teaches cooperation and turn-taking
• Provides outlet for big emotions
• Reduces anxiety and improves mood
• Creates opportunities for friendship

Active Play Ideas for Every Situation

Getting those 3 hours doesn't require a gym membership or organized sports. It's about building movement into your daily life. AAP

Indoor active play:

• Dance parties (put on music and move!)
• Obstacle courses with pillows and furniture
• Follow the leader
• Indoor hide and seek
• Balloon games (keep it in the air)
• Animal walks (crab walk, bear walk, frog jumps)
• Yoga for kids (lots of free videos available)
• Hallway bowling with water bottles and soft balls

Backyard or park play:

• Running games (tag, races, relay games)
• Climbing (playground equipment, trees with supervision)
• Ball play (kicking, throwing, catching)
• Sandbox digging
• Jumping (hopscotch, jump rope introduction)
• Tricycle, scooter, or balance bike
• Water table play
• Gardening activities

Nature and outdoor exploration:

• Neighborhood walks with stops to explore
• Nature scavenger hunts
• Puddle jumping
• Leaf pile jumping
• Bug hunting
• Trail walking
• Playing in snow
• Beach or lake play

Active errands and chores:

• Walking instead of stroller when possible
• Helping carry (light) groceries
• Sweeping, raking leaves (child-size tools)
• Walking the dog
• Dancing while picking up toys
• Marching to the car

Building Movement Into Daily Routines

The key is making activity a normal part of life, not a special event. AAP

Morning movement:

• Active wake-up routine (stretching, dancing)
• Walking to daycare or preschool when possible
• Playing actively before screen time

Throughout the day:

• Activity breaks every 30-60 minutes
• Active transitions between activities
• Movement games during waiting times
• Outdoor play at every opportunity

Evening wind-down:

• Active play before dinner
• Post-dinner family walk
• Gentle movement before bed (stretching, yoga)

Gross Motor Milestones to Watch AAP

Understanding what your child should be able to do helps you know they're on track.

3-year-old skills:

• Runs and climbs well
• Pedals a tricycle
• Walks up and down stairs one foot per step
• Kicks ball forward
• Throws ball overhand
• Catches bounced ball most of the time

4-year-old skills:

• Hops on one foot
• Catches a bounced ball
• Pours, cuts with supervision, mashes own food
• Moves forward and backward
• Begins learning to skip
• Climbs well on playground equipment

5-year-old skills:

• Stands on one foot for 10+ seconds
• Hops and may skip
• Swings and climbs
• May begin learning to ride a bike with training wheels
• Can do somersaults
• More coordinated ball skills

Addressing Common Barriers

Many parents struggle to get their preschoolers enough activity. Let's problem-solve the most common obstacles. AAP

"My child prefers screens to active play":

• Make activity the default, screens the exception
• Start with activities that incorporate their interests
• Play actively WITH them—they want your attention
• Remove or limit screen access
• Don't use screens as reward for activity

"We don't have outdoor space":

• Indoor activity counts just as much
• Local parks and playgrounds
• Library story times with movement
• Mall walking (before stores open)
• Community centers or gyms with family programs

"I'm too tired to be active":

• Child doesn't need you to run around—supervise from a bench
• Invite friends over for active playdates
• Use active outings as your exercise too
• Even 10-minute bursts help
• Simple games don't require your energy

"Weather is too extreme":

• Indoor activities on bad weather days
• Appropriate gear for mild rain or cold
• Morning or evening activity in hot weather
• Museums, indoor play spaces for extreme days

"My child doesn't like sports":

• This age is about active play, not sports
• Find movement they enjoy (dancing? swimming? climbing?)
• Avoid forced organized activities
• Let them lead play choices
• Focus on fun, not performance

Limiting Sedentary Time AAP

In addition to adding activity, it's important to reduce sitting.

The problem with sedentary time:

• Extended sitting is harmful regardless of activity time
• Breaks up sitting for better health outcomes
• Screen time is particularly problematic
• Even "educational" screen time counts

Screen time recommendations (ages 2-5):

• Maximum 1 hour per day of high-quality programming
• Co-watching preferred over solo viewing
• No screens during meals or before bed
• No using screens to manage behavior

Reducing sedentary time:

• Keep toys accessible to encourage play
• Create a play-friendly environment
• Sit on floor instead of furniture when possible
• Break up car rides with active stops
• Make activity the easy choice

Organized Activities: What to Know

Many parents wonder about signing preschoolers up for sports and classes. AAP

What's appropriate at this age:

• Activities should focus on fun and fundamentals
• Movement-based classes (tumbling, swimming, dance)
• Emphasis on play, not competition
• Lots of parent participation at young ages
• No pressure to specialize

Warning signs of bad fit:

• Child dreads going
• Too much sitting and waiting
• Coach focuses on winning
• Practice is too long or too frequent
• Not developmentally appropriate

Alternatives to organized activities:

• Unstructured playground time
• Playdates with active children
• Family outdoor time
• Local recreation programs (often low-cost)

Safety During Active Play AAP

Active play should be challenging but safe.

Supervision:

• Active supervision during play
• Age-appropriate equipment and spaces
• Teaching basic safety rules
• Allowing reasonable risk-taking

Safety gear:

• Helmet for wheeled toys (bike, scooter, tricycle)
• Proper shoes for running and climbing
• Sunscreen and hats for outdoor play
• Appropriate cold weather gear

Equipment safety:

• Age-appropriate playground equipment
• Safe landing surfaces (rubber, wood chips)
• Checking equipment for hazards
• Keeping play areas free of trip hazards

Making Activity a Family Value

Children learn what they live. Your active lifestyle teaches them that movement matters. AAP

Model activity:

• Let them see you being active
• Include them in your activities when safe
• Talk about how good movement feels
• Prioritize family activity time

Make it social:

• Active family outings
• Active playdates
• Join other active families
• Create activity traditions

Create an active environment:

• Accessible active toys (balls, bikes, jump ropes)
• Safe play space (even a cleared corner)
• Limited screen access
• Outdoor play as daily routine

The Bottom Line

Your preschooler needs at least 3 hours of physical activity every day—and that's easier to achieve than you might think. The key is making movement a natural, joyful part of daily life rather than a chore or special event. AAP

Remember:

• Active play IS childhood
• 3+ hours daily is the goal
• All movement counts
• Fun matters more than fitness
• Your participation makes it better

Focus on:

• Building activity into routines
• Making movement the easy choice
• Playing together as a family
• Limiting sedentary time
• Celebrating your child's growing abilities

Clara is here when you need ideas for keeping your preschooler active or have questions about physical development.