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Engaging in regular physical activity is essential for maintaining both physical and mental health — and it all starts at a young age.
Discover our tips to get your little ones moving while nurturing their love for sports.
Move and exercise to grow well
The World Health Organization (WHO) and French Health Insurance are clear: engaging in physical activity is essential for the growth of children and adolescents. During the growing years, movement benefits almost everything — it strengthens bones, develops muscle power, improves flexibility and balance. But that’s not all: exercise also boosts learning abilities and is a great way to build social skills and a sense of togetherness.
The WHO recommends three hours of physical activity per day, regardless of intensity. From the age of 3, children should be active for at least one hour a day. From ages 5 to 17, activities should include at least three sessions of more intense exercise each week to strengthen muscles and bones while improving endurance.
There’s no age limit for getting into sports: from motor skills exercises for toddlers to sports clubs and associations for older kids, what matters most is finding the activity that fits their age, physical development, and interests.
How to encourage sports and physical activity in children and teenagers
The biggest enemy of today’s youth is sedentary behavior. Spending too much time sitting or lying down without moving increases the risk of being overweight or even obese. Long periods of inactivity (especially in front of screens) can affect sleep quality and lead to eating disorders. Yet, only 33% of girls and 51% of boys aged 6 to 17 meet the WHO’s recommendations for physical activity.
Here are a few ideas to get them moving:
- Use your legs whenever possible. For the daily commute to school or short errands, walk, ride a scooter, or cycle — anything that replaces passive transport.
- Move with them. With younger kids, it’s easy — take them to the park, go for a forest walk or an urban hike. Get the bikes, rollerblades, or balls out, or head to the pool. Moving together outdoors is great for everyone’s health and strengthens family bonds. Not in the mood to go out? Turn on some music and dance around the living room!
- Share your own sport. Whatever your favorite activity is, talk about it and share your enthusiasm. Bring them along whenever you can — yes, even for trail running, Pilates, or CrossFit! Children learn by example: seeing you enjoy being active will inspire them. Adapt the session to their age and make it fun.
- Sign them up for a club or association. The goal isn’t to raise future pros, but to get them moving in a structured environment with qualified instructors. If your child wants to switch sports every year, that’s fine — it takes time to find the one that suits them best. For the undecided, look for clubs offering multi-sport programs.
- Fun before performance. Kids should play first, perform later. If you love competition, be careful not to push too hard — pressure can discourage or even turn them off from sports altogether.
- Encourage them. Celebrate every improvement, no matter how small. You don’t need a medal to be proud — every step forward counts. By separating sport from competition, you create a healthy mindset. Sport isn’t only about becoming a champion — it’s about health, confidence, and fun.
- Think long-term. Around age ten, kids — especially girls — tend to move less. Motivation may drop at times, and once the habit of regular activity is lost, it’s hard to get back into it. Sometimes, gentle encouragement (or a little nudge) is needed — always with kindness.
Take care of your young athletes!
For both children and adults, regular physical activity should be part of a balanced lifestyle to stay healthy and prevent injuries.
Kids need a well-balanced diet that meets all their nutritional needs — especially if they’re very active. Make sure they get enough quality sleep too: ideally, 10–13 hours for ages 3–4, 9–11 hours up to age 11, and 8.5–9.5 hours between 12 and 17.
The more active they are, the higher the risk of small injuries. Don’t let bruises, scratches, or blisters keep them from enjoying their favorite sport. In case of skin abrasions, minor wounds, burns, friction, or joint tension, RGENtec products are perfectly suited for children’s sensitive skin, promoting healing and skin regeneration.
- Bye Bye Burn and its rich texture soothe burns and irritations.
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After Sport Ritual relieves chafing and blisters.
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Shock and Roll eases joint discomfort.
